How Do Your Choices of Fat Stack Up?
With the addition of trans fat to the Nutrition Facts panel, you can review your food choices and see how they stack up. The following labels illustrate total fat, saturated fat, trans fat, and cholesterol content per serving for selected food products.
Don't assume similar products are the same. Be sure to check the Nutrition Facts panel (NFP) when comparing products because even similar foods can vary in calories, ingredients, nutrients, and the size and number of servings in the package. When buying the same brand product, also check the NFP frequently because ingredients can change at any time and any change could affect the NFP information.
Look at the highlighted items on the sample labels below. Combine the grams (g) of saturated fat and trans fat and look for the lowest combined amount. Also, look for the lowest percent (%) Daily Value for cholesterol. Check all three nutrients to make the best choice for a healthful diet.
How Can I Use the Label to Make Heart-Healthy Food Choices?
The Nutrition Facts panel can help you choose foods lower in saturated fat, trans fat, and cholesterol. To lower your intake of saturated fat, trans fat, and cholesterol, compare similar foods and choose the food with the lower combined saturated and trans fats and the lower amount of cholesterol.
Select a product on the left column for an answer!Serving size = 1 Tablespoon* (g = grams; mg = milligrams)
*Nutrient values rounded based on FDA's nutrition labeling regulations. Calorie and cholesterol content estimated.
**Butter values from FDA Table of Trans Values, dated 1/30/95.
† Values derived from 2002 USDA National Nutrient Database for Standard Reference, Release 15.
‡ Pre release values derived from 2003 USDA National Nutrient Database for Standard Reference, Release 16.
Margarine, 80% fat, stick † Look for another option. This choice does not contain the lowest combined amount of Saturated and Trans Fat.
Butter ** Look for another option. This choice contains the highest combined amount of Saturated and Trans Fat, and the highest amount of Cholesterol.
Margarine, 60% fat, tub‡ Congratulations! This choice has the lowest combined amount of Saturated and Trans fat and 0 g of Cholesterol.
Margarine, 70% fat, stick † Look for another option. This choice does not contain the lowest combined amount of Saturated and Trans Fat.