Fat Chart

MEAT & POULTRY FRUITS & VEGETABLES
Cod (fillet) 7 Potatoes 1
Shrimp (boiled) 10 Sweet potatoes 1
Shrimp (fried) 46 French fries 47
Crab 14 Raisins 1
Halibut 19 Grapefruit 3
Salmon (baked) 39 Carrots 4
Turkey (white meat, no skin) 18 Orange Juice 4
Chicken (white meat, no skin) 19 Bananas 5
Chicken (dark meat, no skin) 40 Apples 6
Liver 27 Celery 8
Round steak 25 Broccoli 11
Filet mignon 43 Lettuce 13
T-bone steak (lean) 44 Tomatoes 14
Ground beef (10% fat) 57 Peanuts 76
Ham 42 Olives (green) 91
Pork chop (lean) 49 OILS & SPREADS
Pork sausage 76 Honey, sugar, maple syrups 0
Bacon 77 Jellies and jams 0
Frankfurters 81 Salsa 0
BREADS & CEREALS Ketchup 3
White rice 1 Barbecue sauce 22
Brown rice 7 French dressing (low-fat) 39
Corn tortilla 8 Spaghetti sauce (meatless) 39
Corn flakes 9 Mustard 53
Peas 2 Peanut butter 76
Corn 11 French dressing (regular) 86
Bagels 8 Sour cream 88
Whole wheat bread 10 Mayonnaise (regular) 98
White bread 11 Vegetable oils, margarine, butter 100
Pancakes 29 SNACK FOODS & DESSERTS
Macaroni & cheese 46 Jello 0
EGGS & DAIRY Frozen yogurt (low-fat) 12
Eggs whites 0 Orange sherbet 13
Eggs (scrambled) 66 Ice cream (16%) 61
Milk (skim) 5 Popcorn (no oil or butter) 12
Milk (1%) 23 Microwave popcorn (“lite”) 34
Milk (2%) 35 Popcorn (with oil or butter) 44
Milk (whole) 51 Fig bars 14
Half & half 79 Saltine crackers 25
Cream 89 Tortilla chips 28
Cottage cheese (low-fat) 19 Granola bar 35
Cottage cheese (regular) 39 Apple pie 39
Yogurt (low-fat) 22 Chocolate chip cookies 40
Swiss cheese 66 Doughnuts (plain) 43
American cheese 74 Chocolate bar 56
Cheddar cheese 75 Brownies 58
Cream cheese 90 Potato chips 61