Fat Comparison Chart
Fats: The Good, The Bad and The Ugly
Nutritionists often talk in terms of "good" fats, such as monounsaturated and polyunsaturated fats, and "bad" fats, like saturated and trans fats. Here's a summary of the different categories of fats, broken down into the good, the bad and the downright ugly.
The Good
Monounsaturated Fat:- A "good" fat
- Reduces overall cholesterol levels, and specifically LDL or "bad" cholesterol, while increasing levels of HDL or "good" cholesterol
- Found in nuts and seeds, avocados, olive oil and canola oil
- Another "good" fat
- Reduces overall cholesterol levels, and specifically LDL or "bad" cholesterol
- Found in fatty fish such as salmon, mackerel, trout and sardines, and also in corn, safflower, sunflower and soybean oils
The Bad
Saturated Fat:- A "bad" fat
- Increases overall cholesterol levels, specifically LDL or "bad" cholesterol
- Found in animal-based foods such as meat, poultry and eggs, and also in butter, cream and other dairy products
- Also found in plant-based products such as coconut, so-called "tropical oils" like coconut oil, palm oil and palm kernel oil, and cocoa butter
The Ugly
Trans Fat:- Another "bad" fat
- Increases levels of LDL or "bad" cholesterol and lowers levels of HDL or "good" cholesterol
- Found in hydrogenated fat products such as margarines and vegetable shortenings
- Used in packaged snack foods such as cookies, crackers and chips, and in fried foods from fast-food and other restaurants
The following table shows, in grams, how much saturated, monounsaturated, polyunsaturated and trans fats are contained in 1 tablespoon of various commonly used oils and fats.
Fat Comparison Chart
| Fat (1 Tbsp) | Saturated (grams) | Mono- unsaturated (grams) | Poly- unsaturated (grams) | Trans-fat (grams) |
|---|---|---|---|---|
| Safflower Oil | 0.8 | 10.2 | 2.0 | 0.0 |
| Canola Oil | 0.9 | 8.2 | 4.1 | 0.0 |
| Flaxseed Oil | 1.3 | 2.5 | 10.2 | 0.0 |
| Sunflower Oil | 1.4 | 2.7 | 8.9 | 0.0 |
| Margarine (stick) | 1.6 | 4.2 | 2.4 | 3.0 |
| Corn Oil | 1.7 | 3.3 | 8.0 | 0.0 |
| Olive Oil | 1.8 | 10.0 | 1.2 | 0.0 |
| Sesame Oil | 1.9 | 5.4 | 5.6 | 0.0 |
| Soybean Oil | 2.0 | 3.2 | 7.8 | 0.0 |
| Margarine (tub) | 2.0 | 5.2 | 3.8 | 0.5 |
| Peanut Oil | 2.3 | 6.2 | 4.3 | 0.0 |
| Cottonseed Oil | 3.5 | 2.4 | 7.0 | 0.0 |
| Vegetable Shortening | 3.2 | 5.7 | 3.3 | 1.7 |
| Chicken Fat | 3.8 | 5.7 | 2.6 | 0.0 |
| Lard (pork fat) | 5.0 | 5.8 | 1.4 | 0.0 |
| Beef Tallow | 6.4 | 5.4 | 0.5 | 0.0 |
| Palm Oil | 6.7 | 5.0 | 1.2 | 0.0 |
| Butter | 7.2 | 3.3 | 0.5 | 0.0 |
| Cocoa Butter | 8.1 | 4.5 | 0.4 | 0.0 |
| Palm Kernel Oil | 11.1 | 1.6 | 0.2 | 0.0 |
| Coconut Oil | 11.8 | 0.8 | 0.2 | 0.0 |
Source: USDA National Nutrient Database for Standard Reference, Release 21