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Fats and Food
Tables
Table
1: A Comparison of Saturated Fat, Total
Fat, Cholesterol, Calories, and Sodium in Foods
Continued
from pages 7
and 8
| Product |
Saturated
Fat (grams) |
Cholesterol
(mgs) |
Total
Fat (grams) |
Total
Calories |
Sodium
(mgs) |
| Breads,
Cereals, Pasta, Rice, and Dry Peas and Beans |
Breads
...................................................................................................................................... |
| Corn
tortilla, 1 (6-7 in. around) |
<1 |
0 |
<1 |
56 |
40 |
| English
muffin, 1 muffin |
<1 |
0 |
1 |
134 |
265 |
| Bagel,
plain, 1 (3 1/2 in.) |
<1 |
0 |
1 |
195 |
379 |
| Whole
wheat bread, 1 slice |
<1 |
0 |
1 |
70 |
149 |
| Hamburger
or hotdog bun, plain, 1 |
<1 |
0 |
2 |
123 |
241 |
| Croissant,
butter, 1 medium (4 1/2 x 4 x 1 3/4 in.) |
7 |
0 |
12 |
232 |
424 |
Cereals
...................................................................................................................................... |
| Oatmeal,
instant, (1 packet, 3/4 cup) |
<1 |
0 |
2 |
108 |
180 |
| Oatmeal,
quick, cooked without salt, 1 cup |
<1 |
0 |
2 |
145 |
1 |
| Corn
flakes, 1 cup |
n/a |
0 |
<1 |
98 |
240 |
| Granola,
1/2 cup |
3 |
0 |
17 |
298 |
6 |
Pasta
(1 cup cooked)
...................................................................................................................................... |
| Spaghetti
or macaroni |
<1 |
0 |
1 |
197 |
1*** |
| Egg
noodles |
<1 |
53 |
2 |
212 |
11*** |
Grains
(1 cup cooked)
...................................................................................................................................... |
| White
rice |
<1 |
0 |
<1 |
205 |
1 |
| Brown
rice |
<1 |
0 |
2 |
216 |
9 |
Dry Peas
and Beans (1/2 cup cooked)
...................................................................................................................................... |
| Kidney
beans, canned, solids, and liquid |
<1 |
0 |
<1 |
104 |
445**** |
| Kidney
beans, dry |
<1 |
0 |
1 |
112 |
2 |
| Garbanzo
beans/chickpeas, canned, solids, and liquid |
<1 |
0 |
1 |
143 |
359**** |
| Black-eyed
peas, canned, solids, and liquid |
<1 |
0 |
<1 |
92 |
359**** |
*** Pasta cooked without salt.
****Rinsing canned beans
and peas with water will reduce the sodium content.
|
| Fruits
and Vegetables |
Fruit,
raw
...................................................................................................................................... |
| Peach,
1 |
<1 |
0 |
<1 |
37 |
0 |
| Orange,
1 |
<1 |
0 |
<1 |
62 |
0 |
| Apple,
1 |
<1 |
0 |
<1 |
81 |
1 |
| Banana,
1 |
<1 |
0 |
<1 |
105 |
1 |
| Avocado,
1/6 (or 2 Tbsp.) |
<1 |
0 |
5 |
54 |
4 |
Vegetable,
cooked (1/2 cup)
...................................................................................................................................... |
| Potato |
<1 |
0 |
<1 |
68 |
3 |
| Corn |
<1 |
0 |
1 |
89 |
14 |
| Carrot |
<1 |
0 |
<1 |
35 |
52 |
| Broccoli |
<1 |
0 |
<1 |
23 |
8 |
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