Nutrition: Healthy Eating (cont.)

Differences in Saturated Fat and Calorie Content of Commonly Consumed Foods

Food Category Portion Saturated Fat
(Content (grams)
Calories
Cheese
- Regular cheddar
- Low-fat cheddar
1 oz
1 oz.
6.0
1.2
114
49
Ground Beef
- Regular (25% fat)
- Regular (5% fat)
3 oz. (cooked)
3 oz. (cooked)
6.1
2.6
236
148
Milk
- Whole (3.24%)
- Low-fat (1%)
1 cup
1 cup
4.6
1.5
146
102
Breads
- Croissant (medium)
- 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
100
Table spreads
- Butter
- Soft margarine, zero trans fats
1 tsp
1 tsp
2.4
0.7
25
25
Chicken
- Fried leg with skin
- Roasted breast with no skin
3 oz. (cooked)
3 oz. (cooked)
3.3
0.9
212
140
Fish
- Fried
- Baked
3 oz.
3 oz.
2.8
1.5
195
129

ARS Nutrient Database for Standard Reference, Release 17