Fats and Food Tables Table 1: A Comparison of Saturated Fat, Total Fat, Cholesterol, Calories, and Sodium in Foods Continued from page 7 Product Saturated Fat (grams) Cholesterol (mgs) Total Fat (grams) Total Calories Sodium (mgs) Dairy Foods Milk (1 cup) ...................................................................................................................................... Skim milk <1 4 <1 86 126 Buttermilk 1 9 2 99 257 Low fat milk, 1% fat 2 10 3 102 123 Low fat milk, 2% fat 3 18 5 121 122 Whole milk, 3.3% fat 5 33 8 150 120 Yogurt (1 cup) ...................................................................................................................................... Plain yogurt, nonfat <1 4 <1 127 174 Plain yogurt, low fat 2 14 4 144 160 Plain yogurt, whole milk 5 29 7 139 105 Soft cheeses (1 oz.) ...................................................................................................................................... Pot cheese or uncreamed dry curd cottage cheese, 1/3 cup <1 3 <1 41 189 Cottage cheese, low fat (1%), 1/2 cup <1 5 1 82 459 Ricotta, part-skim (1/4 cup) 3 19 5 86 78 Cottage cheese, creamed, 1/2 cup 3 17 5 117 457 Ricotta, whole milk, 1/4 cup 5 32 8 108 52 Hard cheeses (1 oz.) ...................................................................................................................................... Fat free, low cholesterol imitation cheese <1 1 <1 41 439 Swiss cheese, reduced fat 3 9 4 70 35 Reduced fat and low sodium cheese -- American, cheddar, colby, monterey jack, muenster, or provolone** 3 18 4 71 88 Mozzarella, part-skim 3 16 5 72 132 Reduced fat cheese -- American, cheddar, colby, monterey jack, muenster, provolone, or string cheese** 3 15 5 79 150 Mozzarella 4 22 6 80 106 Swiss 5 26 8 107 74 American processed cheese, pasteurized 6 27 9 106 406 Cheddar 6 30 9 114 176 *The nutrient values shown for these cheeses are averages of the different types and brands. Eggs Egg white (1) 0 0 0 17 55 Egg yolk (1) 2 213 5 59 7 Nuts and Seeds (1 ounce -- about 1/4 cup -- unless noted otherwise) (Note: All nuts and seeds are unsalted) Almonds 1 0 15 167 3 Sunflower seed kernels, roasted 2 0 14 165 1 Pecans 2 0 19 190 0 English walnuts 2 0 17 182 3 Pistachio nuts 2 0 14 164 2 Peanuts 2 0 14 159 5 Peanut butter, smooth, made with added salt, 2 Tbsp. 3 0 16 190 149 Brazil nuts 5 0 19 186 0

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