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Table A: High fat foods
Foods % of Fat
Bread, Cereals, Grains  
Breads 2-4
Cereals trace-2
Pasta (plain) 1-2
Fruit trace
Avocado 17
Vegetables trace
Olives 20
Meat
Beef (stewed)
lean only
15
Beef (stewed)
lean; fat
29
Ground beef 19
Roast (rib)
lean only
15
Roast (rib)
lean; fat
31
Pork sausages 31
Poultry
Chicken
(breast, roasted, without skin)
3
Turkey 5-20
Turkey
(light,dark, no skin)
5
Fish
Clams, crabmeat, oysters,shrimps 1-2
Salmon(baked) 6
Salmon(canned) 9
Sardines 10
Tuna(oil pack) 8
Tuna(water pack) 2
Cheese
American 32
Blue 28
Cheddar 32
Cottage(creamed) 4
Cottage(lowfat) 2
Mozzarella 21
Swiss 28
Milk
Whole 3.2
Lowfat 2
Non-fat(skim) than 0
Other dairy products
Butter 81
Others
Vegetable oils 100
Margarines 80
Mayonnaise 79
Nuts 50-70
Soyabeans (dry) 30
Egg yolk 33
 
Table B: Fatty acids in Oils or Fats

Fat or Oil... Saturated
Fatty
acids(%)
Monoun-
saturated
fatty
acids(%)
Polyun-
saturated
fatty
acids(%)
Kinds of fats & oils
Canola oil 7 53 22 Monounsaturated
Corn oil 13 24 59 Polyunsaturated
Olive oil 14 74 9 Monounsaturated
Palm oil 52 38 10 Saturated
Peanut oil 17 46 32 Monounsaturated
Safflower oil 9 12 74 Poluunsaturated
Soyabean 15 23 51 Polyunsaturated
Soyabean-
cottonseed oil
18 29 48 Polyunsaturated
Butter 62 30 5 Saturated
Lard 39 45 11 Saturated*
 
Table C: Quantity of Cholesterol you consume per plate Plate?
 

Food Serving Cholesterol (milligrams)
Meat
Beef
(stewed)
lean & fat
3 ounces 87
Beef
(stewed)
lean
2.2 ounces 66
Beef
(ground)
lean
3 ounces 74
Beef
(ground)
regular
3 ounces 76
Beef steak
(sirloin)
3 ounces 77
Bacon 3 stips 16
Pork chop,
lean
2.5 ounces 71
Poultry
Chicken
(roast) breast
3 ounces 73
Chicken
(roast) leg
1.6 ounce 3 ounces
Turkey, roast, breast 3 ounces 59
Fish
Calims 3 ounces 43
Flounder 3 ounces 59
Oysters(raw) 1 cup 120
Salmon(canned) 3 ounces 34
Salmon(baked) 3 ounces 60
Tuna 3 ounces 48
Tuna
(oil canned)
3 ounces 55
Cheese
American 1 ounce 27
Cheddar 1 ounce 30
Cream 1 ounce 31
Mozzarella
(whole milk)
1 ounce 22
Mozzarella
(part skim)
1 ounce 15
Swiss 1 ounce 26
Milk
Whole 8 ounces 33
2% 8 ounces 18
1% 8 ounces 18
Skim 8 ounces 10
Other dairy products
Butter pat 11
Eggs, large 1 213
Others
Lard tblsp. 12

Source: Nutritive value of foods (Washington D.C:U.S. Department of Agriculture,1991).
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