Nutrition Database

How Much Fat Is In Your Food?

Dietary fat is essential for energy, nutrient absorption, and hormone production. Focus on healthy unsaturated fats.

Daily Value: 78g per day (based on a 2,000 calorie diet)

Ranked by fat per 100g, so foods compare like with like. Each row also shows the amount in a typical serving where USDA records one. Foods USDA has not analysed for fat are not ranked here.

Browse Fat by Category

Prepared Foods

122 foods

1
Almond Oil
Healthy Fats & Oils

How much fat in Almond Oil? 100g fat / 100g 5g per tsp (5g)
2
Apricot Kernel Oil
Healthy Fats & Oils

How much fat in Apricot Kernel Oil? 100g fat / 100g 5g per tsp (5g)
3
Avocado Oil
Healthy Fats & Oils

How much fat in Avocado Oil? 100g fat / 100g 14g per 1 tbsp (14g)
4
Babassu Oil
Healthy Fats & Oils

How much fat in Babassu Oil? 100g fat / 100g 5g per tsp (5g)
5
Beef Tallow
Healthy Fats & Oils

How much fat in Beef Tallow? 100g fat / 100g 13g per tbsp (13g)
6
Beef Tallow And Cottonseed Shortening Frying (Heavy Duty)
Healthy Fats & Oils

How much fat in Beef Tallow And Cottonseed Shortening Frying (Heavy Duty)? 100g fat / 100g 13g per tbsp (13g)
7
Beluga Whale Oil
Healthy Fats & Oils

How much fat in Beluga Whale Oil? 100g fat / 100g serving not recorded by USDA
8
Cacao Butter
Healthy Fats & Oils

How much fat in Cacao Butter? 100g fat / 100g 5g per tsp (5g)
9
Canola Oil
Healthy Fats & Oils

How much fat in Canola Oil? 100g fat / 100g 14g per 1 tbsp (14g)
10
Cod Liver Fish Oil
Healthy Fats & Oils

How much fat in Cod Liver Fish Oil? 100g fat / 100g 218g per cup (218g)
11
Confectionery Shortening
Healthy Fats & Oils

How much fat in Confectionery Shortening? 100g fat / 100g 218g per cup (218g)
12
Cooking And Salad Oil
Healthy Fats & Oils

How much fat in Cooking And Salad Oil? 100g fat / 100g 14g per tbsp (1 NLEA serving) (14g)
13
Corn Oil
Healthy Fats & Oils

How much fat in Corn Oil? 100g fat / 100g 14g per tbsp (14g)
14
Cottonseed Oil
Healthy Fats & Oils

How much fat in Cottonseed Oil? 100g fat / 100g 14g per 1 tbsp (14g)
15
Cupu Assu Oil
Healthy Fats & Oils

How much fat in Cupu Assu Oil? 100g fat / 100g 218g per cup (218g)
16
Ghee
Healthy Fats & Oils

How much fat in Ghee? 100g fat / 100g 13g per 1 tbsp (13g)
17
Grapeseed Oil
Healthy Fats & Oils

How much fat in Grapeseed Oil? 100g fat / 100g 218g per cup (218g)
18
Hazelnut
Nuts & Seeds

How much fat in Hazelnut? 100g fat / 100g 14g per tablespoon (14g)
19
Herring Fish Oil
Healthy Fats & Oils

How much fat in Herring Fish Oil? 100g fat / 100g 14g per tbsp (14g)
20
High-Oleic Sunflower Oil
Healthy Fats & Oils

How much fat in High-Oleic Sunflower Oil? 100g fat / 100g 218g per cup (218g)
21
Household Shortening
Healthy Fats & Oils

How much fat in Household Shortening? 100g fat / 100g 205g per cup (205g)
22
Lard
Healthy Fats & Oils

How much fat in Lard? 100g fat / 100g 13g per tbsp (13g)
23
Menhaden Fish Oil
Healthy Fats & Oils

How much fat in Menhaden Fish Oil? 100g fat / 100g 14g per tbsp (14g)
24
Multipurpose Shortening
Healthy Fats & Oils

How much fat in Multipurpose Shortening? 100g fat / 100g 13g per tbsp (13g)
25
Mustard Oil
Healthy Fats & Oils

How much fat in Mustard Oil? 100g fat / 100g 14g per 1 tbsp (14g)
26
Nutmeg Butter Oil
Dairy

How much fat in Nutmeg Butter Oil? 100g fat / 100g 218g per cup (218g)
27
Oat Oil
Healthy Fats & Oils

How much fat in Oat Oil? 100g fat / 100g 14g per 1 tbsp (14g)
28
Olive Oil
Healthy Fats & Oils

How much fat in Olive Oil? 100g fat / 100g 13.5g per 1 tbsp (13.5g)
29
Palm (Hydrogenated) Shortening Frying (Heavy Duty)
Healthy Fats & Oils

How much fat in Palm (Hydrogenated) Shortening Frying (Heavy Duty)? 100g fat / 100g 205g per cup (205g)
30
Palm Oil
Healthy Fats & Oils

How much fat in Palm Oil? 100g fat / 100g 27g per 2 tbsp (1/8 cup) (27g)
31
Peanut Oil
Healthy Fats & Oils

How much fat in Peanut Oil? 100g fat / 100g 14g per 1 tbsp (14g)
32
Poppyseed Oil
Healthy Fats & Oils

How much fat in Poppyseed Oil? 100g fat / 100g 14g per 1 tbsp (14g)
33
Rice Bran Oil
Healthy Fats & Oils

How much fat in Rice Bran Oil? 100g fat / 100g 14g per tablespoon (14g)
34
Safflower Oil
Healthy Fats & Oils

How much fat in Safflower Oil? 100g fat / 100g 14g per 1 tbsp (14g)
35
Salmon Fish Oil
Healthy Fats & Oils

How much fat in Salmon Fish Oil? 100g fat / 100g 5g per tsp (5g)
36
Sardine Fish Oil
Healthy Fats & Oils

How much fat in Sardine Fish Oil? 100g fat / 100g 218g per cup (218g)
37
Sesame Oil
Healthy Fats & Oils

How much fat in Sesame Oil? 100g fat / 100g 14g per 1 tbsp (14g)
38
Sheanut Oil
Healthy Fats & Oils

How much fat in Sheanut Oil? 100g fat / 100g 218g per cup (218g)
39
Shortening
Healthy Fats & Oils

How much fat in Shortening? 100g fat / 100g 205g per cup (205g)
40
Shortening Bread
Grains & Cereals

How much fat in Shortening Bread? 100g fat / 100g 13g per tablespoon (13g)
41
Cake Shortening
Healthy Fats & Oils

How much fat in Cake Shortening? 100g fat / 100g 13g per 1 tbsp (13g)
42
Shortening Household Soybean (Hydrogenated) And Palm
Healthy Fats & Oils

How much fat in Shortening Household Soybean (Hydrogenated) And Palm? 100g fat / 100g 205g per cup (205g)
43
Soybean (Hydrogenated) Shortening Frying (Heavy Duty)
Healthy Fats & Oils

How much fat in Soybean (Hydrogenated) Shortening Frying (Heavy Duty)? 100g fat / 100g 13g per tbsp (13g)
44
Soybean Oil
Healthy Fats & Oils

How much fat in Soybean Oil? 100g fat / 100g 14g per tablespoon (14g)
45
Special Purpose For Baking Shortening
Healthy Fats & Oils

How much fat in Special Purpose For Baking Shortening? 100g fat / 100g 13g per tbsp (13g)
46
Spectrum Coconut Oil
Healthy Fats & Oils

How much fat in Spectrum Coconut Oil? 100g fat / 100g serving not recorded by USDA
47
Sunflower Oil
Healthy Fats & Oils

How much fat in Sunflower Oil? 100g fat / 100g 5g per teaspoon (5g)
48
Teaseed Oil
Healthy Fats & Oils

How much fat in Teaseed Oil? 100g fat / 100g 14g per tablespoon (14g)
49
Tomatoseed Oil
Healthy Fats & Oils

How much fat in Tomatoseed Oil? 100g fat / 100g 14g per tablespoon (14g)
50
Ucuhuba Butter Oil
Dairy

How much fat in Ucuhuba Butter Oil? 100g fat / 100g 14g per tbsp (14g)
51
Vegetable Oil
Healthy Fats & Oils

How much fat in Vegetable Oil? 100g fat / 100g 14g per 1 tbsp (14g)
52
Walrus (Alaska Native) Oil
Healthy Fats & Oils

How much fat in Walrus (Alaska Native) Oil? 100g fat / 100g serving not recorded by USDA
53
Whale Oil
Healthy Fats & Oils

How much fat in Whale Oil? 100g fat / 100g serving not recorded by USDA
54
Wheat Germ Oil
Grains & Cereals

How much fat in Wheat Germ Oil? 100g fat / 100g 14g per tablespoon (14g)
55
Vegetable Shortening
Healthy Fats & Oils

How much fat in Vegetable Shortening? 99.97g fat / 100g 13g per tbsp (13g)
56
Chicken Fat
Healthy Fats & Oils

How much fat in Chicken Fat? 99.8g fat / 100g 13g per 1 tbsp (13g)
57
Goose Fat
Healthy Fats & Oils

How much fat in Goose Fat? 99.8g fat / 100g 13g per tbsp (13g)
58
Turkey Fat
Healthy Fats & Oils

How much fat in Turkey Fat? 99.8g fat / 100g 204.6g per cup (205g)
59
Oil
Healthy Fats & Oils

How much fat in Oil? 99.6g fat / 100g serving not recorded by USDA
60
Anhydrous Butter Oil
Dairy

How much fat in Anhydrous Butter Oil? 99.48g fat / 100g 203.9g per cup (205g)
61
Spotted Seal (Alaska Native) Oil
Healthy Fats & Oils

How much fat in Spotted Seal (Alaska Native) Oil? 99.32g fat / 100g serving not recorded by USDA
62
Coconut Oil
Healthy Fats & Oils

How much fat in Coconut Oil? 99.1g fat / 100g 13.5g per 1 tbsp (13.6g)
63
Flaxseed Oil
Healthy Fats & Oils

How much fat in Flaxseed Oil? 99g fat / 100g 13.9g per 1 tbsp (14g)
64
Steller Sea Lion
Healthy Fats & Oils

How much fat in Steller Sea Lion? 94g fat / 100g serving not recorded by USDA
65
Argan Oil
Healthy Fats & Oils

How much fat in Argan Oil? 93.33g fat / 100g serving not recorded by USDA
66
Chosen Foods Pure Avocado Oil
Healthy Fats & Oils

How much fat in Chosen Foods Pure Avocado Oil? 93.33g fat / 100g serving not recorded by USDA
67
Nutiva Organic Virgin Coconut Oil
Healthy Fats & Oils

How much fat in Nutiva Organic Virgin Coconut Oil? 93.33g fat / 100g serving not recorded by USDA
68
Truffle Oil
Healthy Fats & Oils

How much fat in Truffle Oil? 93.33g fat / 100g serving not recorded by USDA
69
Pork Backfat
Healthy Fats & Oils

How much fat in Pork Backfat? 88.7g fat / 100g 24.8g per 1 oz (28g)
70
Duck Fat
Healthy Fats & Oils

How much fat in Duck Fat? 85.71g fat / 100g 12g per 1 Tbsp (14g)
71
Sir Kensington's Mayonnaise
Condiments & Sauces

How much fat in Sir Kensington's Mayonnaise? 84.62g fat / 100g serving not recorded by USDA
72
Bone Marrow (Alaska Native) Caribou
Healthy Fats & Oils

How much fat in Bone Marrow (Alaska Native) Caribou? 84.4g fat / 100g serving not recorded by USDA
73
Unsalted Butter
Dairy

How much fat in Unsalted Butter? 81.11g fat / 100g 91.7g per stick (113g)
74
Without Salt Butter
Dairy

How much fat in Without Salt Butter? 81.11g fat / 100g 4.1g per pat (1" sq, 1/3" high) (5g)
75
Butter
Dairy

How much fat in Butter? 81.1g fat / 100g 11.4g per 1 tbsp (14g)
76
80% Fat Margarine
Healthy Fats & Oils

How much fat in 80% Fat Margarine? 80.71g fat / 100g 11.3g per tbsp (14g)
77
Regular Margarine
Healthy Fats & Oils

How much fat in Regular Margarine? 80.71g fat / 100g 11.3g per tbsp (14g)
78
Butter-Margarine Blend Margarine-Like
Dairy

How much fat in Butter-Margarine Blend Margarine-Like? 80.7g fat / 100g 11.3g per tablespoon (14g)
79
Margarine
Healthy Fats & Oils

How much fat in Margarine? 80.7g fat / 100g 11.3g per 1 tbsp (14g)
80
Pili Nuts
Nuts & Seeds

How much fat in Pili Nuts? 79.55g fat / 100g 95.5g per cup (120g)
81
Duke's Mayonnaise
Condiments & Sauces

How much fat in Duke's Mayonnaise? 78.57g fat / 100g serving not recorded by USDA
82
Kerrygold Unsalted Butter
Dairy

How much fat in Kerrygold Unsalted Butter? 78.57g fat / 100g serving not recorded by USDA
83
Land O'Lakes Butter
Dairy

How much fat in Land O'Lakes Butter? 78.57g fat / 100g serving not recorded by USDA
84
Vital Farms Organic Butter
Dairy

How much fat in Vital Farms Organic Butter? 78.57g fat / 100g serving not recorded by USDA
85
Whipped Butter
Healthy Fats & Oils

How much fat in Whipped Butter? 78.3g fat / 100g 118.2g per cup (151g)
86
No Cholesterol Mayonnaise Dressing
Condiments & Sauces

How much fat in No Cholesterol Mayonnaise Dressing? 77.8g fat / 100g 11.7g per tbsp (15g)
87
Dry Roasted Macadamia Nuts
Nuts & Seeds

How much fat in Dry Roasted Macadamia Nuts? 76.1g fat / 100g 21.3g per 1 oz (28g)
88
Macadamia Nuts
Nuts & Seeds

How much fat in Macadamia Nuts? 75.8g fat / 100g 21.2g per 1 oz (28g)
89
Macadamia Nut
Nuts & Seeds

How much fat in Macadamia Nut? 75.77g fat / 100g 101.5g per cup, whole or halves (134g)
90
Pecans Nuts
Proteins

How much fat in Pecans Nuts? 75.23g fat / 100g 82.8g per cup (110g)
91
Roasted Pecans
Nuts & Seeds

How much fat in Roasted Pecans? 75.23g fat / 100g 82.8g per cup (110g)
92
Mayonnaise
Condiments & Sauces

How much fat in Mayonnaise? 74.9g fat / 100g 9.7g per 1 tbsp (13g)
93
Pecans Roasted Nuts
Proteins

How much fat in Pecans Roasted Nuts? 74.27g fat / 100g 20.8g per oz (28g)
94
Stonewall Kitchen Garlic Aioli
Condiments & Sauces

How much fat in Stonewall Kitchen Garlic Aioli? 73.68g fat / 100g serving not recorded by USDA
95
Artisana Organic Pecan Butter
Healthy Fats & Oils

How much fat in Artisana Organic Pecan Butter? 73.33g fat / 100g serving not recorded by USDA
96
Pecans
Nuts & Seeds

How much fat in Pecans? 72g fat / 100g 20.2g per 1 oz (28g)
97
Pecan
Nuts & Seeds

How much fat in Pecan? 71.97g fat / 100g 20.2g per oz (19 halves) (28g)
98
Vermont Creamery Cultured Butter
Dairy

How much fat in Vermont Creamery Cultured Butter? 71.43g fat / 100g serving not recorded by USDA
99
Retail Cuts Beef
Proteins

How much fat in Retail Cuts Beef? 70.33g fat / 100g 19.7g per oz (28g)
100
French Salad Dressing
Condiments & Sauces

How much fat in French Salad Dressing? 70.2g fat / 100g 154.4g per cup (220g)

Verified Nutrition Data

Trusted & Verified Nutritional Information

All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.

USDA Official Source

FDA Safety Standards

HHS Health Standards

NIH Research Verified

Laboratory Analyzed

Nutrient values from certified lab analysis

Peer Reviewed

Data reviewed by nutrition scientists

Regularly Updated

Synced with latest official database releases

Nutritional values are based on standard reference data and may vary slightly based on preparation methods, brands, and natural variation in foods. Always consult with a healthcare professional for personalized dietary advice.

Understanding Dietary Fat

Dietary fat is an essential nutrient that provides energy, supports cell growth, protects organs, and helps absorb fat-soluble vitamins (A, D, E, and K). Not all fats are created equal—some promote health while others should be limited.

The key is to choose healthy unsaturated fats (found in olive oil, nuts, avocados, and fish) over saturated and trans fats. Fat is calorie-dense at 9 calories per gram, compared to 4 calories per gram for protein and carbohydrates.

Types of Dietary Fat

Monounsaturated fats: Heart-healthy fats found in olive oil, avocados, and nuts
Polyunsaturated fats: Include omega-3 and omega-6 fatty acids from fish and seeds
Saturated fats: Limit intake from red meat, butter, and full-fat dairy
Trans fats: Avoid artificial trans fats found in processed foods
Use our database to track fat intake and make informed dietary choices