Fats are a significant part of animal derived foods (one gram of fat = 9 calories) 4 oz raw = 3 oz cooked gm sat fat total fat chicken wing 4.6 17 thigh 3.7 13 breast 1.9 6.6 rib roast 9.7 24 steak 4.5 10 ground 6.5 17 ground lean 5.3 8-13 pork chops 5.1 14 ham 5.5 7.7 turkey 1.2 3.7 salmon 2.1 11 shrimp 0.3 0.9 tuna 0.3 1 ____________________________________________________________ 3 oz gm sat fat total fat ricotta cheese 9.0 14 american cheese 20 30 mozzarella 9.0 13 cottage 0.7 3.6 ____________________________________________________________ 1 cup gm sat fat total fat milk 1 % 1.5 2.6 milk 2% 3 4.7 milk whole 3.25% 5 8.2 (3.25% of milk fat by weight is equivalent to 73 fat calories in a glass of whole milk) ice cream 22 14 ____________________________________________________________ 1 egg 1.6 5 Plant derived foods, with few exceptions, hardly contain any fat (one gram of fat = 9 calories) amounts hardly relevant gm sat fat total fat apple 0.1 0.8 almonds or walnuts 1 oz 1.5 15 avocado 1/2 2.2 15 banana 0.2 beans 0.3 blueberries 0.1 brown rice 1 cup cooked 0.4 1.8 Brussels sprouts 0.2 cabbage 0 cantaloupe 0.1 carrots 0 chili peppers 0 coconut 1/4 cup 6.0 9.5 dates 0.1 mango 0.1 peanuts 1 oz 2 14 persimmon 0 sweet potato 0 soy meats 0 ____________________________________________________________ All oils are 100% fat 1 Tbs. gm sat fat total gm fat coconut 11 14 butter 9 14 palm 6 14 peanut 3 14 olive 2 14 corn 2 14 canola 1 14 ref5fat_files/Grease%20in%20Food.pdf
La grasa forma gran parte de los alimentos derivados de animales 1 gramo de grasa equivale a 9 calorías ( por lo tanto un bistec de 3 oz tiene 90 calorías de grasa, mientras que 3 oz de carne de soya tiene 9 calorías de grasa) 4 oz crudo = gramos 3 oz cocido grasa saturada total alita de pollo 4.6 17 muslo 3.7 13 pechuga 1.9 6.6 costillitas 9.7 24 bistec 4.5 10 carne molida 6.5 17 carne molida magra 5.3 8-13 chuletas 5.1 14 jamón 5.5 7.7 pavo 1.2 3.7 salmón 2.1 11 camarones 0.3 0.9 atún 0.3 1 _______________________________________________________________ 3 oz grasa saturada total queso ricotta 9.0 14 queso americano 20 30 queso mozzarella 9.0 13 queso cottage 0.7 3.6 _______________________________________________________________ 1 taza grasa saturada total leche regular (tapa roja) 5 8.2 73 calorías de grasa en un vaso de leche) leche 2% 3 4.7 leche 1 % 1.5 2.6 mantecado 22 14 _______________________________________________________________ 1 huevo 1.6 5 Los alimentos derivados de plantas apenas tienen grasa gramos grasa saturada / total manzana 0.1 0.8 aguacate1/2 2.2 15 arroz 1 taza cocido 0.4 1.8 habichuelas o frijoles 0.3 arándanos 0.1 banana o guineo 0.2 coles de Brusselas 0.2 col o repollo 0 melón 0.1 dátiles o mangó 0.1 nopales 0 zanahorias 0 chiles 0 almendras o nueces 1 oz 1.5 15 coco 1/4 taza 6.0 9.5 maní 1 oz 2 14 mangó 0.1 camote 0 carne de soya 0 _______________________________________________________________ Todo aceite es 100% grasa grasa saturada total una cucharada: coco 11 14 mantequilla 9 14 palma 6 14 maní o cacahuate 3 14 oliva 2 14 maíz 2 14 canola 1 14 www.greensonabudget.org ana.m.negron@gmail.comhttps://greensonabudget.orgmailto:ana.m.negron@gmail.comshapeimage_2_link_0shapeimage_2_link_1

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