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Differences in Saturated Fat and Calorie Content of Commonly Consumed Foods
This table shows a few practical examples of the differences in the saturated fat content of different forms of commonly consumed foods. Comparisons are made between foods in the same food group (e.g., regular cheddar cheese and low-fat cheddar cheese), illustrating that lower saturated fat choices can be made within the same food group.
| Food Category | Portion | Saturated Fat Content (grams) |
Calories |
|---|---|---|---|
| Cheese • Regular cheddar cheese • Low-fat cheddar cheese |
1 oz 1 oz |
6.0 1.2 |
114 49 |
| Ground beef • Regular ground beef (25% fat) • Extra-lean ground beef (5% fat) |
3 oz (cooked) 3 oz (cooked) |
6.1 2.6 |
236 148 |
| Milk • Whole milk (3.24%) • Low-fat (1%) milk |
1 cup 1 cup |
4.6 1.5 |
146 102 |
| Breads • Croissant (med) • Bagel, oat bran (4") |
1 medium 1 medium |
6.6 0.2 |
231 227 |
| Frozen desserts • Regular ice cream • Frozen yogurt, low-fat |
1/2 cup 1/2 cup |
4.9 2.0 |
145 110 |
| Table spreads • Butter • Soft margarine with zero trans |
1 tsp 1 tsp |
2.4 0.7 |
34 25 |
| Chicken • Fried chicken (leg with skin) • Roasted chicken (breast no skin) |
3 oz (cooked) 3 oz (cooked) |
3.3 0.9 |
212 140 |
| Fish • Fried fish • Baked fish |
3 oz 3 oz |
2.8 1.5 |
195 129 |
WebMD Public Information from the U.S. Department of Health and Human Services
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