How do I count the solid fats I eat? The chart gives a quick guide to the amount of solid fats in some common foods:

		Amount of food		Amount of solid fat		Calories from solid fat		Total calories
				Teaspoons  /grams		Approximate  calories		Approximate  calories
Solid Fats:
Shortening		1 Tbsp		3 tsp/13 g		115		115
Butter		1 Tbsp		2 ½ tsp/12 g		100		100
Margarine (hard or stick)		1 Tbsp		2 ½ tsp/11 g		100		100
Coconut or palm kernel oil		1 Tbsp		3 tsp/14 g		120		120
Food rich in solid fats:
Heavy cream		1 Tbsp		1 tsp/5 g		50		50
Half and half cream		1 Tbsp		½ tsp/2 g		15		20
Sour cream		1 Tbsp		½ tsp/2 g		20		25
Whole milk		1 cup		2 tsp/8 g		70		145
Cheddar cheese		1 ½ oz		3 tsp/14 g		125		170
Ice cream, chocolate		1 cup		3 tsp/14 g		125		285
Bacon, cooked		2 slices		1 ½ tsp/6 g		55		85
Pork sausage		2 links (2 oz)		3 tsp/14 g		120		165
Hamburger—regular (80% lean)		3 ounces cooked		3 tsp/14 g		120		205
Prime rib roast, lean and fat (1/8” trim)		3 ounces cooked		6 tsp/29 g		255		340
Prime rib roast, lean only		3 ounces cooked		3 ½ tsp/16 g		140		250
Croissant		1 medium (2 oz)		3 tsp/12 g		105		230
Biscuit		1 small (2.5” diam)		1 ½ tsp/6 g		50		125
Pound cake		1/12 of 12 oz cake		1 ½ tsp/6 g		50		110
Cheese Danish		1 pastry (2 ½ oz)		3 ½ tsp/16 g		135		265
Chocolate creme pie		1/6 of 8” pie		5 tsp/22 g		195		345

This page was last updated on September 11, 2008 02:15 PM