Fat and Cholesterol Comparison Chart
FAT AND CHOLESTEROL COMPARISON CHART
This is the second part of my previous hub entitled CHOLESTEROL VS. TOTAL FAT VS. TOTAL CALORIES IN SOME COMMON FOODS. In this hub are quantified, cholesterol, total fat, and total calories content of some common foods, which were classified only as either high, moderate, or little in some hubs.
Product/Total Cholesterol mg/Total Fat g/Calories
- Beef (3.5 oz., cooked)/ 387/ 3.4/ 144
- Kidneys, simmered/ 389/ 4.9/ 161
- Lean, broiled/ 84/ 6.2/ 191
- Lamb (3.5 oz., leg only, roasted)/ 89/ 8.2/ 191
- Veal (3.5 oz., lean only roasted)/ 128/ 3.2/ 153
- Poultry (3.5 oz., cooked)
- Turkey, light meat, w/o skin, roasted/ 86/ 1.9/ 140
- Chicken, light meat w/o skin, roasted/ 75/ 4.1/ 153
- Turkey, dark meat w/o skin, roasted/ 112/ 4.3/ 162
- Chicken, dark meat w/o skin, roasted/ 75/ 8.8/ 178
- Chicken frankfurter, about 2/ 101/ 19.5/ 257
- Turkey frankfurter, about 2/ 107/ 117.7/ 226
- Fish (3.5 oz., cooked)
- Haddock, dry heat/ 74/ 0.9/ 112
- Cod, dry heat/ 55/ 0.9/ 105
- Milk (8 oz.)
- Skim milk/ 4/ 0.4/ 112
- Low fat milk, 1% fat/ 10/ 2.6/ 102
- Low fat milk, 2% fat/ 18/ 4.7/ 121
- Yoghurt (4 oz.)
- Plain yoghurt, low fat/ 2/ 0.2/ 63
- Plain yoghurt 14/ 3.7/ 70
- Cheese
- Cottage cheese, low fat, 1% fat, 4 oz/ 5/ 1.2/ 82
- Mozzarella, part skim, 1 oz./ 16/ 4.5/ 72
- Cottage cheese, creamed, 4 oz./ 17/ 5.1/ 117
- Sour cream, 1 oz./ 12/ 5.9/ 61
- Cheddar, 1 oz./ 30/ 9.4/ 114
- Swiss, 1 oz./ 26/ 7.8/ 107
- Eggs
- Egg, chicken, white/ 0/ tr./ 16
- Egg, chicken, whole/ 274/ 5.6/ 79
- Egg, chicken, yolk/ 274/ 5.6/ 63
- Desserts (1 cup)
- Ice cream, vanilla, regular/ 59/ 14.3/ 269
- Ice Milk, 1 cup, hard/ 18/ 5.6/ 184
- Oils (1 tablespoon)
- Sunflower oil/ 0/ 13.6/ 120
- Corn oil/ 0/ 13.6/ 120
- Olive oil/ 0/ 13.6/ 120
- Margarine, tub, corn/ 0/ 10.4/ 102
- Beef tallow (raw)/ 14/ 11.3/ 116
- Butter/ 33/ 12/ 108
- Nuts and Seeds
- Almonds/ 0/ 15/ 167
- Peanuts/ 0/ 14/ 164
- Cashew nuts/ 0/ 13.2/ 163
- Pecans/ 0/ 18.4/ 187
- Pistachio/ 0/ 13.7/ 164
- Pine nuts/ 0/ 14.4/ 146
- Breads (1 piece)
- English muffin/ 0/ 1.0/ 140
- Whole wheat bread/ 0/ 1.0/ 70
- Bran muffin, 2.5" diameter/ 24/ 6.0/ 125
- Croissant, 4.5" by 4"/ 13/ 12/ 235
- Pancake, 4" diameter/ 16/ 2/ 60
- Plain doughnut, 3.25" diameter/ 20/ 12/ 210
- Cereals (1 cup)
- Corn flakes/ -/ 0.1/ 98
- Oatmeal, cooked/ -/ 2.4/ 145
- Granola/ -/ 33.1/ 595
- Pasta (1 cup)
- Spaghetti, cooked/ 0/ 1.0/ 155
- Egg noodles, cooked/ 50/ 2/ 160
- Rice (1 cup)
- White/ 0/ 0.5/ 225
- Brown/ 0/ 1.0/ 230
- Dried Beans and Peas (1 cup cooked)
- Split peas/ 0/ 0.8/ 231
- Kidney beans/ 0/ 1.0/ 225
- Lima beans/ 0/ 0.7/ 217
- Black eyed peas/ 0/ 1.2/ 200
- Garbanzo/ 0/ 4.3/ 269
- Beverages
- Cola, regular, 12 oz./ 0/ 0/ 160
- Chocolate cake, 10 oz./ 37/ 10.5/ 360
- Snacks
- Popcorn, air-popped, 1 cup/ 0/ tr/ 30.
- Popcorn, with oil ans salted, 1 cup/ 0/ 3.0/ 55
- Potato chips, 1 oz./ 0/ 10.1/ 147
- Corn chips, 1 oz./ 25/ 9/ 155
- Others
- Olives, green, 4 medium/ 0/ 1.5/ 15
- Non-dairy creamer, powdered, 1 tsp./ 0/ 1.0/ 10
- Gelatin/ 0/ 0/ 70
- Cholesterol in Meat and Poultry Comparison Chart
The amount of cholesterol in meat has left it relatively off the table for those who are battling higher than desirable cholesterol numbers. However, recent studies - fat and cholesterol comparison chart - Google Search
- Cholesterol Content of Foods | Patient Education | UCSF Medical Center
