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Dietary Fat RDA, Levels, Benefits and Sources


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What is Fat

Fats consist of carbon, hydrogen and oxygen and belong to the group of molecules called lipids. Generally dietary fat is essential for the body to function properly. Vitamin A, vitamin D, vitamin E and vitamin K are all fat soluble vitamins, which means fat is required for their digestion, absorption and transportation. There are are also essential fatty acids which are not made by the body and must be obtained from ingested fat for example linoleic acid.Fatty acids help with body functions such as blood pressure control, blood clotting and inflammation.

Fats are broken down in the body to give glycerol and fatty acids. Glycerol can be converted into glucose in the liver and used as a source of energy. The fatty acids are also a good source of energy. Fat provides 9 kCal of energy per gram which is more than double the energy provided by carbohydrate or protein (4 kCal).

Fats are grouped into the following types saturated fats, unsaturated fats, mono-unsaturated fats, polyunsaturated fats, trans fatty acids, hydrogenated fats, partially hydrogenated fats, omega-3 fatty acids, omega-6 fatty acids.

What really matters is the type of fat in the diet. Bad fats, ie saturated and trans fats, increase the risk for certain diseases while good fats, meaning monounsaturated and polyunsaturated fats, lower the risk. For a healthy diet replace saturated and trans fats (the bad fats) with polyunsaturated and monounsaturated fats.

Although cholesterol is in food the average person makes about 75% of cholesterol in the liver and about 25% is absorbed through food. The fats in your diet have the largest influence on blood cholesterol levels. Although it is still important to limit the amount of cholesterol you eat.

RDA FAT

The daily value or daily recommended allowance based on a 2000 calorie diet is 65g of Fat. For saturated fat the total is 20 g.

Sources of fat

We have sorted our nutrition database by different fat content.

Total fat content in food
Saturated fat content in food
Trans fat content in food
Mono-unsaturated fat content in food
Poly-unsaturated fat content in food
Cholesterol content in food

We have sorted our nutrition database to help you find high fat foods. There is also the equivalent Low Fat Foods.So you can easily see how much fat is contained in different foods. You can also search through our database using the search box below or browse the fat content by food category.

Excess Fat

Excess saturated fat can cause cholesterol to build up within the arteries. Excess fat in the diet because of the high calorie content, can increase your chances of obesity, which increases the risk of heart disease and some types of cancer.

Related Fat Pages

Tips to lower fat intake 101 low fat tips.

Fat and Nutrition Facts - Top 199 Foods

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate

Breakfast Cereal

granola, cheerios, oatmeal

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats


Search for Fat content in Food

  enter food  

Fat in foods - by food category

Baby Foods    Baked Products
Beef Products    Breakfast Cereals
Cereal Grains and Pasta    Dairy and Egg Products
Drinks    Ethnic Foods
Fast Foods    Fats and Oils
Fish    Fruits
Lamb, Veal, and Game Products    Legumes and Legume Products
Meals, Entrees, and Sidedishes    Nuts
Pork    Poultry Products
Sausages and Luncheon Meats    Snacks
Soups, Sauces, and Gravies    Spices and Herbs
Sweets    Vegetables


Nutrition Facts

calories, fat, carbohydrate, high protein foods, high fiber foods, low carb foods, calcium, iron, magnesium, chromium, phosphorus, chloride, potassium, sodium, fluoride, iodine, zinc, copper, manganese, selenium, vitamins and minerals, vitamin A, vitamin E, vitamin D, vitamin C, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B5 (pantothenic acid), vitamin B6, biotin (vitamin B7), Folic Acid (vitamin B9), vitamin B12, vitamin B13, vitamin B15, vitamin B17, vitamin K, folic acid, tryptophan, threonine, isoleucine, leucine, lysine, methionine, cysteine, phenylalanine, tyrosine, valine, arginine, histidine, alanine, aspartic acid, glutamic acid, glycine, proline, serine, cholesterol, essential fatty acids, trans fat, saturated fat, recommended daily allowance




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Disclaimer: The information provided by Diet & Fitness Today is for general information and should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. You should always consult a licensed physician or medical professional for diagnosis and treatment of any medical condition and before starting any weight loss or fitness regime.