Heart Health: Facing the Fats
To reduce your LDL cholesterol, limit the saturated fat in your diet to 15-20 grams per day. Include some foods with mono-, poly-, and omega-3 unsaturated fats for flavor and satisfaction. These fats do not raise your LDL cholesterol, but because they contain calories, the amount included should be moderate. Limit daily cholesterol to 300 milligrams or less. Blank spaces indicate that information is unavailable.
Food |
Amt. |
Calories |
Total Fat (g) |
Saturated Fat (g) |
Unsaturated Poly- Mono-(g) |
Fats Omega-3 fatty acids |
Cholesterol (mg) |
||||||||||||
Tub margarine |
1 T. |
101 |
11.3 |
1.9 |
4.9 |
4.0 |
.15 |
0 |
|||||||||||
Stick margarine |
1 T. |
101 |
11.3 |
2.1 |
3.5 |
5.2 |
.14 |
0 |
|||||||||||
Butter |
1 T. |
108 |
12.2 |
7.6 |
0.5 |
3.5 |
.18 |
33 |
|||||||||||
Vegetable shortening |
1 T. |
115 |
12.8 |
3.3 |
2.7 |
5.5 |
.21 |
0 |
|||||||||||
Canola oil |
1 T. |
120 |
13.6 |
1.0 |
4.0 |
8.0 |
1.3 |
0 |
|||||||||||
Coconut oil |
1 T. |
117 |
13.6 |
11.8 |
0.2 |
0.8 |
0 |
0 |
|||||||||||
Corn oil |
1 T. |
120 |
13.6 |
1.7 |
0.8 |
3.3 |
.10 |
0 |
|||||||||||
Olive oil |
1 T. |
119 |
13.5 |
1.8 |
1.1 |
10.0 |
.08 |
0 |
|||||||||||
Soybean oil |
1 T. |
120 |
13.6 |
2.0 |
7.9 |
3.2 |
.93 |
0 |
|||||||||||
Ranch salad dressing |
1 T. |
73 |
7.9 |
1.2 |
4.5 |
1.9 |
|
1 |
|||||||||||
Light ranch salad dressing |
1 T. |
31 |
3.0 |
0.6 |
1.4 |
0.9 |
|
0 |
|||||||||||
Mayonnaise |
1 T. |
100 |
11.0 |
1.5 |
6.4 |
0 |
|
5 |
|||||||||||
Light Mayonnaise |
1 T. |
50 |
5.0 |
1.0 |
1.4 |
0.6 |
|
5 |
|||||||||||
Miracle whip |
1 T. |
70 |
7.0 |
1.0 |
4.3 |
0 |
|
5 |
|||||||||||
Prime rib |
3 oz. |
334 |
28 |
12 |
1.0 |
12.1 |
.20 |
72 |
|||||||||||
Beef tenderloin |
3 oz. |
185 |
9 |
4 |
0.4 |
3.9 |
.12 |
71 |
|||||||||||
Ground beef (70% lean) |
3 oz. |
232 |
15 |
6 |
0.4 |
7.5 |
.01 |
70 |
|||||||||||
Ground beef (80% lean) |
3 oz. |
209 |
14 |
5 |
0.4 |
6.0 |
.03 |
73 |
|||||||||||
Ground beef (90% lean) |
3 oz. |
173 |
9 |
4 |
0.3 |
3.8 |
.03 |
70 |
|||||||||||
Beef or pork hot dog |
1.6oz. |
170 |
16 |
5.0 |
0 |
0 |
|
45 |
|||||||||||
Brat |
3oz |
270 |
22 |
8.0 |
0 |
0 |
|
60 |
|||||||||||
Ham |
3 oz. |
155 |
9.0 |
2.9 |
1.0 |
4.2 |
.14 |
49 |
|||||||||||
Pork loin chop |
3 oz. |
172 |
6.9 |
2.5 |
0.5 |
3.1 |
.02 |
70 |
|||||||||||
|
Food |
Amt. |
Calories |
Total Fat (g) |
Saturated Fat (g) |
Unsaturated Poly- Mono- (g) |
Fats Omega-3 fatty acids |
Cholesterol (mg) |
|||||||||||
White turkey (no skin) |
3 oz. |
99 |
1.4 |
0.5 |
0.4 |
0.2 |
.03 |
59 |
|||||||||||
Dark turkey (no skin) |
3 oz. |
159 |
6.1 |
2.1 |
1.8 |
1.4 |
.11 |
72 |
|||||||||||
White chicken (no skin) |
3 oz. |
147 |
3.8 |
1.1 |
0.8 |
1.3 |
.07 |
72 |
|||||||||||
Dark chicken (no skin) |
3 oz. |
174 |
8.3 |
2.3 |
1.9 |
3.0 |
.13 |
79 |
|||||||||||
Chicken with skin |
3 oz. |
183 |
12.8 |
3.7 |
2.7 |
5.3 |
.15 |
64 |
|||||||||||
Egg |
1 |
75 |
5.0 |
1.6 |
0.7 |
1.9 |
.04 |
213 |
|||||||||||
Haddock |
3 oz. |
95 |
1 |
0 |
0.3 |
0.1 |
0.2 |
63 |
|||||||||||
Salmon |
3 oz. |
99 |
2.9 |
0.5 |
1.2 |
0.8 |
1.0 |
44 |
|||||||||||
Rainbow trout |
3 oz. |
117 |
4.6 |
1.3 |
1.5 |
1.3 |
.84 |
50 |
|||||||||||
Atlantic cod |
3 oz. |
70 |
0.6 |
0.1 |
0.2 |
0.1 |
0.2 |
37 |
|||||||||||
White tuna in water |
3 oz. |
109 |
2.5 |
0.7 |
0.9 |
0.7 |
.84 |
36 |
|||||||||||
Herring |
3 oz. |
173 |
10 |
2.2 |
2.3 |
4 |
1.5 |
65 |
|||||||||||
Tilapia |
3 oz. |
128 |
3 |
1 |
0.6 |
1.0 |
0.2 |
57 |
|||||||||||
Sardines in oil |
3 oz. |
177 |
9.7 |
1.3 |
4.4 |
3.3 |
1.26 |
121 |
|||||||||||
Shrimp |
3 oz. |
90 |
1.5 |
0.3 |
0.6 |
0.2 |
0.42 |
129 |
|||||||||||
Clams |
3 oz. |
63 |
0.8 |
0.1 |
0.2 |
0.1 |
0.12 |
29 |
|||||||||||
Lobster |
3 oz. |
77 |
0.8 |
0.2 |
0.1 |
0.2 |
|
81 |
|||||||||||
Soy nuts |
1/4 c. |
74 |
3.9 |
0.6 |
2.2 |
0.9 |
.62 |
0 |
|||||||||||
Tofu |
4 oz. |
89 |
4 |
0 |
0.8 |
1.7 |
|
0 |
|||||||||||
Hummus |
1/4 c. |
105 |
5.2 |
0.8 |
2.0 |
2.2 |
.14 |
0 |
|||||||||||
Soy milk |
8 oz. |
79 |
4.6 |
0.5 |
2.0 |
0.8 |
.24 |
0 |
|||||||||||
Veggie (soy) burger |
3 oz. |
120 |
0.8 |
0.1 |
0.2 |
0.5 |
|
0 |
|||||||||||
Cottage cheese (2%) |
1/2 c. |
101 |
2.2 |
1.4 |
0.1 |
0.6 |
.02 |
10 |
|||||||||||
Cottage cheese (4%) |
1/2 c. |
109 |
4.7 |
3.0 |
0.1 |
1.3 |
.04 |
16 |
|||||||||||
Cream cheese |
1 oz. |
99 |
10 |
6.2 |
.35 |
2.7 |
.13 |
31 |
|||||||||||
Mozzarella (part skim) |
1 oz. |
71 |
4.5 |
2.8 |
0.1 |
1.3 |
.04 |
16 |
|||||||||||
Feta cheese |
1 oz. |
75 |
6 |
4.2 |
0.2 |
1.3 |
.10 |
25 |
|||||||||||
Swiss cheese |
1 oz. |
105 |
7.7 |
5.0 |
0.3 |
2.0 |
.10 |
26 |
|||||||||||
Cheddar cheese |
1 oz. |
114 |
9.4 |
6.0 |
0.3 |
2.7 |
.10 |
30 |
|||||||||||
Whole milk |
8 oz. |
150 |
8.2 |
5.1 |
0.3 |
2.4 |
.12 |
33 |
|||||||||||
2% milk |
8 oz. |
121 |
4.7 |
3.0 |
0.2 |
1.4 |
.07 |
18 |
|||||||||||
1% milk |
8 oz. |
102 |
2.6 |
1.6 |
0.1 |
0.7 |
.04 |
10 |
|||||||||||
Fat-free milk (skim) |
8 oz. |
86 |
0.4 |
0.3 |
0 |
0.1 |
0 |
5 |
|||||||||||
Ice cream |
1 c. |
265 |
14.5 |
9.0 |
0.5 |
4.2 |
.21 |
58 |
|||||||||||
Low-fat ice cream |
1 c. |
250 |
3.6 |
2.2 |
0.1 |
0.9 |
.06 |
21 |
|||||||||||
|
Food |
Amt. |
Calories |
Total Fat (g) |
Saturated Fat (g) |
Unsaturated Poly- Mono- (g) |
Fats Omega-3 fatty acids |
Cholesterol (mg) |
|||||||||||
|
Avocado |
1/4 c. |
59 |
5.6 |
0.9 |
0.7 |
3.5 |
.03 |
0 |
||||||||||
|
Black olives |
1/4 c. |
39 |
3.6 |
0.5 |
0.3 |
2.7 |
.02 |
0 |
||||||||||
|
Green olives |
1/4 c. |
39 |
5.2 |
0.5 |
0.3 |
3.1 |
|
0 |
||||||||||
|
English Walnuts |
7 halves |
93 |
9.3 |
0.8 |
5.9 |
2.0 |
.52 |
0 |
||||||||||
|
Peanuts |
14 kernels |
103 |
9.0 |
1.2 |
2.8 |
4.5 |
0 |
0 |
||||||||||
|
Almonds |
12 kernels |
101 |
8.9 |
0.8 |
1.8 |
5.8 |
.06 |
0 |
||||||||||
|
Cashews |
9 kernels |
98 |
7.9 |
1.6 |
1.3 |
4.7 |
.03 |
0 |
||||||||||
|
Peanut butter |
1 T. |
95 |
8.2 |
1.7 |
2.2 |
3.9 |
.01 |
0 |
||||||||||
|
Sunflower seeds |
2 T. |
93 |
8.0 |
0.8 |
5.3 |
1.5 |
.01 |
0 |
||||||||||
|
Sesame seeds |
2 T. |
34 |
3.0 |
0.4 |
1.3 |
1.1 |
.02 |
0 |
||||||||||
|
Flax seeds |
2 T. |
110 |
8.0 |
0.8 |
5.8 |
1.6 |
4.6 |
0 |
||||||||||
If you are a UW Health patient and need more information or wish to make an appointment please contact UW Health at one of these sites:
Nutrition Clinic Digestive Health Center 750 University Row Madison, WI 53705 (608) 890-5000 |
Nutrition Clinic UW Health West Clinic 451 Junction Road Madison, WI 53717 (608) 265-7526 |
Nutrition Clinic Room 2085 UW Health East Clinic 5249 East Terrace Drive Madison, WI 53718 (608) 265-0963 |
The information provided should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Any duplication or distribution of the information contained herein is strictly prohibited.
Last Updated: 04/10/2013
Copyright © 04/10/2013 University of Wisconsin Hospitals and Clinics Authority. All rights reserved. Produced by the Department of Nursing. HF#238
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