Useful table

 

Here is a list I created with a few food items and their saturated fat content. On the left, I put food I eat but need to monitor and on the right I listed food that I don’t eat (mostly as a reminder).  I find it useful.

YES but be aware Saturated fat, in gram YES but be aware Saturated fat, in gram
1 tbsp olive oil 1.9 100 gr tuna in oil 1.09
100 gr small olives 1.4 100 gr tuna in water 0.67
1 avocado 4.3 1 tuna steak baked 1.21
100 gr walnuts 6 1 tuna steak, steamed 0.44
100 gr almonds 3.7 100 gr soy yoghurt 0.26
1 cup almonds 5 100 gr sushi 0.09
100 gr cashew nuts 8 100 gr pumpernickel bread 0.4
100 gr peanuts, dry roasted 7 100 gr white bread 0.7
100 gr pistachio nuts 6 1 cup sorbet 0
100 gr flaxseed 3.7 1 cup soy milk 0.5
100 gr chia seed 3.3 1 cup unsweetened almond milk 0.28
100 gr pumpkin seeds 9 100 gr tofu 0.7
100 gr sesame seeds 7 100 gr tempeh 2.2
100 gr dried sunflower seeds 4.5 NO!!!
100 gr salmon 2.5 100 gr coconut milk 21
100 gr snapper 0.4 1 tbsp coconut milk 3.2
100 gr mackerel fillet, cooked with dry heat 4.2 1 biscuit 2.6
100 gr farmed salmon, cooked with dry heat 4.2 1 bar dark chocolate 30
100 gr smoked salmon 0.9 100 gr dark chocolate 19
100 gr smoked trout 2.1 100 gr ice cream 7
100 gr seabass, cooked with dry heat 0.6 ½ cup coconut sorbet 8
100 gr steamed cod fillet 0 100 gr camembert 15
100 gr monkfish cooked with dry heat 0 100 gr mozzarella 11
100 gr mullet cooked with dry heat 1.4 100 gr feta 15
1 can sardines 1.4 100 gr parmesan 17
100 gr tahini 8 100 gr croissant 12
100 gr hummus 1.4 100 gr egg yolk 10
100 gr black olive paste 2 1 egg yolk 1.6

 

 

 

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