Total Fat
One of three macronutrients that provide energy, prevent disease, support bodily functions
- Two types; saturated and unsaturated dietary fats
- Saturated fat are bad fats; can lead to heart attacks, strokes
- Unsaturated fats are good fats; less likely to clog arteries
Health Benefits:
- helps with cell growth
- helps with nutrient absorption
- helps with hormone production
- triggers hormone release, inflammation
Low intake of Total Fat
Symptoms of low Total Fat intake
- Constantly cold
- Dry skin, Scaly rash, Dry eyes
- Fatigue
- Hormonal problems, Period stops
- Poor concentration
- Weakened immune system
Causes of low Total Fat intake
- Caution low fat foods often have increased added sugar
- Decreased risk of breast cancer
- Decreased risk of diabetes
- Decreased risk of heart disease
Excess intake of Total Fat
Symptoms of excess intake of Total Fat
- Age related vision loss
- Chest pain
- Gastrointestinal problems (decrease in good gut bacteria)
- High cholesterol, triglycerides
- Increased BP, blood sugar
- Obesity, Weight gain
At risk for excess Total Fat
- Cancer
- Heart disease
- Increases risk of early death
- Obesity
- Stroke
Total Fat Content in Foods
Foods High in Total Fat
| Food | Serving Size | Fat |
|---|---|---|
| Coconut milk | 1 cup | 48.2 g |
| Pepperoni | 3 oz | 39.3 g |
| Whipping cream, light, whipped | 1 cup | 37 g |
| Beef short ribs, braised | 3 oz | 35.7 g |
| Coconut shredded | 1 cup | 33 g |
| Chocolate mousse | 1 cup | 32.3 g |
| Atlantic mackerel, cooked | 6 oz | 30.3 g |
| Granola, homemade | 1 cup | 29.7 g |
| Avocado | 1 avocado | 29.5 g |
| White chocolate | 3 oz | 27.3 g |
| Pork spare ribs, cooked | 3 oz | 25.8 g |
| Kielbasa sausage, cooked | 3 oz | 25 g |
| Pesto | 1 cup | 23.7 g |
| Prime rib steak | 3 oz | 23 g |
| Tofu, firm | 1 cup | 22 g |
| Macadamia nuts | 1 oz | 21.5 g |
| Atlantic salmon, farmed | 6 oz | 21 g |
| Pecans | 1 oz | 20.4 g |
| Ground pork, cooked | 3 oz | 17 g |
| Sardines, canned | 1 cup | 17 g |
| Peanut butter, chunk | 2 Tbsp | 16 g |
| Baking chocolate, unsweet | 1 oz | 15.2 g |
| Beef hamburger, pan fried | 3 oz | 15.2 g |
| Almonds | 1 oz | 14.2 g |
| Oil, avocado, canola, mustard | 1 Tbsp | 14 g |
| Hemp seeds | 1 oz | 13.8 g |
| Pork chops w/fat, cooked | 3 oz | 13.4 g |
| Milk chocolate coated peanuts | 10 pieces | 13.4 g |
| Baked beans | 1 cup | 13 g |
| Pistachio nuts | 1 oz | 13 g |
Foods Low in Total Fat
| Food | Serving Size | Fat |
|---|---|---|
| Raisins | 50 raisins | 0.1 g |
| Dates | 3 dates | 0.1 g |
| Snow peas, whole | 1 cup | 0.1 g |
| Lettuce, butterhead, green, red, romaine, shredded | 1 cup | 0.1 g |
| Skim milk | 1 cup | 0.2 g |
| Greek strawberry yogurt, nonfat | 5.3 oz | 0.2 g |
| Baked potato w/skin | 1 medium | 0.2 g |
| Apples, quartered, sliced | 1 cup | 0.2 g |
| Beef stock, vegetable broth | 1 cup | 0.2 g |
| Kale, chopped | 1 cup | 0.2 g |
| Lime juice, pink grapefruit juice | 1 cup | 0.2 g |
| Couscous, cooked | 1 cup | 0.3 g |
| Apple juice, grape juice | 1 cup | 0.3 g |
| Cottage cheese, nonfate | 4 oz | 0.3 g |
| Chocolate syrup | 2 Tbsp | 0.4 g |
| Zucchini, chopped | 1 cup | 0.4 g |
| White rice, rice noodles | 1 cup | 0.4 g |
| Morel mushrooms | 1 cup | 0.4 g |
| Orange juice | 1 cup | 0.5 g |
| Chocolate drink powder | 2 Tbsp | 0.5 g |
| Sweet potatoes, mashed | 1 cup | 0.5 g |
| Hoisin sauce | 1 Tbsp | 0.5 g |
| Wild rice, cooked | 1 cup | 0.6 g |
| Scallops, cooked | 3 oz | 0.7 g |
| Orange roughy, cooked | 3 oz | 0.8 g |
| Beans, black; black eyed peas | 1 cup | 0.9 g |
| Grouper, cooked | 3 oz | 1 g |
| White cornmeal (grits) | 1 cup | 1.2 g |
| Shrimp, cooked | 3 oz | 1.4 g |
| Kidney beans, canned | 1 cup | 1.5 g |
References
Types of Therapeutic Diets. (2021). California Dept. of Social Services-IHSS Training Academy. http://www.cdss.ca.gov/agedblinddisabled/res/VPTC2/9%20Food%20Nutrition%20and%20Preparation/Types_of_Therapeutic_Diets.pdf
Edermaniger, L. (2003). What’s The Best Fat Diet: High Fat Vs Low Fat Diet Explained. Atlas Biomed. https://atlasbiomed.com/blog/high-fat-vs-low-fat-diet/
Eilat-Adar, S., Sinai, T., Yosefy, C., & Henkin, Y. (2013). Nutritional Recommendations for Cardiovascular Disease Prevention. NIH, National Library of Medicine, Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3798927/
Guzman, A. (n.d.). Fats and Why Endurance Athletes Need Them in Their Diets. BikeRaceInfo. https://www.bikeraceinfo.com/training-fitness/fats-needed-in-athletes-diet.html
2015-2020 Dietary Guidelines. (n.d.). health.gov. https://health.gov/our-work/food-nutrition/2015-2020-dietary-guidelines/guidelines/
MedlinePlus. (2022). Heart Failure. National Library of Medicine. https://medlineplus.gov/heartfailure.html
Heart Healthy DASH or Cardiac Diet – What It is. (n.d.). Memorial Sloan Kettering Cancer Center. Retrieved January 25, 2022, from https://www.mskcc.org/experience/patient-support/nutrition-cancer/diet-plans-cancer/cardiac-diet
Mercola Dr, J. (2021). Dr. Mercola’s Nutrition Plan. Mercola Natural Health Newsletter. http://www.mercola.com/nutritionplan/beginner.htm
Foods Highest in Fat. (n.d.). MyFoodData. Retrieved November 9, 2023, from https://tools.myfooddata.com/nutrient-ranking-tool/fat/all/highest/household/common+sr+fndds+branded/no
Otten, J., Hellwig, J., & Meyers, L. (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Institute of Medicine. https://www.nationalacademies.org/HMD/Activities/Nutrition/SummaryDRIs/DRI-Tables
High-fat diet during pregnancy can protect offspring from Alzheimer’s disease. (2019). Parenting Desk. https://indianexpress.com/article/parenting/health-fitness/high-fat-diet-during-pregnancy-can-protect-offspring-from-alzheimers-disease-5944637
Total fat (NLEA) (g). (n.d.). U.S. DEPARTMENT OF AGRICULTURE, FoodData Central. https://fdc.nal.usda.gov/fdc-app.html#/?component=1085
Nutrients: Total lipid (fat) (g). (2018). USDA National Nutrient Database for Standard Reference. https://www.nal.usda.gov/sites/default/files/page-files/Total_Fat.pdf
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