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Nutrition 1 Spring, 2012 Fats page 1 of 2

Percent Fatty Acids In Common Fats

Source %saturated % mono- % poly- % omega-6 % omega-3unsaturated unsaturated polyunsaturated polyunsat.

Coconut oil 87 11 2 2 0Palm kernel oil 82 16 2 2 0Milk fat 62 35 3 2 1

Cocoa butter 60 37 3 3 0Beef fat 48 48 4 3 1Palm oil 48 43 9 9 0Pork fat (lard) 36 53 11 10 1Tuna oil 26-33 26-33 29-41 2-6 24-35 (EPA/DHA)Chicken fat 33 49 18 17 1Turkey fat 30 47 23 22 1Crisco shortening 27 44 29 (13% trans) 27 2Salmon oil 15-26 18-59 15-32 1-4 14-34 (EPA/DHA)Cottonseed oil 26 24 50 50 0Stick soybean oilmargarine 21 52 26 (28% trans) 24 2

Wheat germ oil 19 18 63 55 7 (ALA)Peanut oil 19 51 30 29 1Tub corn oilmargarine 18 43 39 (13% trans) 38 1

Tub soybean oilmargarine 16 50 34 (15% trans) 33 1

Liquid soy oilmargarine 16 39 45 (11% trans) 42 3

Hydrogenatedsoybean oil 15 47-60 25-38 (3-?% trans) 23-35 2-3

Soybean oil 15 27-44* 37-58* 37-51* 7 (ALA)Sesame oil 14 44 42 41 1Olive oil 13 79 8 8 0Corn oil 13 29 58 57 1Flaxseed oil 13 17 70 15 55 (ALA)Avocado oil 12 73 15 14 1Tub safflower oilmargarine 11 34 55 (8% trans) 55 0

Sunflower oil 10 34 56 56 0Grapeseed oil 10 20 70 70 0Walnut oil 9 24 67 55 12 (ALA)

Safflower oil 9 18 73 73 0Chia seed oil 9 7 84 21 63 (ALA)Almond oil 8 74 18 18 0Canola oil 6 62 32 22 10 (ALA)* Depending on variety of soybean used

Source: Food Processor for Windows, version 7.60. Salem, Oregon; ESHA Research, 2000; Willett, p. 94

ALA = Alpha linolenic acid, EPA/DHA = Eicosapentaenoic acid/Docosahexaenoic acid

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Foods Containing a High Percentage of Trans Fats*1

40%-50% of fat as trans: Danish pastry, popcorn, cheese snacks, crackers, potato nuggets,

chicken nuggets, French fries

25%-35% of fat as trans: Donuts, cake mixes, pancakes, waffles, chicken and fish burgers (ifbreaded or battered)

15%-25% of fat as trans: Croissants

5%-15% of fat as trans: Potato and corn chips, granola bars, hamburgers*Average content of typical examples

Fat type per serving

Product Total Fat Saturated Fat Trans FatSaturated and

Trans Fats

Butter 10.8 7.2 0.3 7.5

Margarine, stick

(82% fat)

11.4 2.3 2.4 4.7

Margarine, stick

(68% fat)

9.5 1.6 1.8 3.4

Margarine, tub(80% fat) 11.2 1.9 1.1 3.0

Margarine, tub

(40% fat)

5.6 1.1 0.6 1.7

Butter values from FDA Table of Trans Values, dated 1/30/95. Other values from USDA Composition Data, 1995.

Source: Willett W. Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating (Free Press, 2005).

1Elias SL, Innis SM. Bakery foods are the major dietary source of trans-fatty acids among pregnant women with diets

providing 30 percent energy from fat. J Am Diet Assoc 2002;102:46-51.