high fat plant foods and oils tables

7/28/2019 High Fat Plant Foods and Oils Tables

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by Jack Norris, RD &Ginny Messina,

MPH, RDFor Updates: Follow @JackNorrisRD or subscribe to JackNorrisRD.com

High Fat Plant Foods and Oils Tables

Note: The numbers in the following tables are rounded. The n-6:n-3 (omega-6 to omega-3) ratio is calculatedusing the non-rounded numbers.

Calculations are based on the USDA Nutr ient Database unless otherwise noted.

Table 1. High Fat Plant Foods

Food Amount SFA(% cal)

MUFA(%cal)

PUFA(%cal)

n-6 (LA)b

(g)

n-3 (ALA)b

(g)

n-6:n-3 Vit E

(mg)a

Avo cado(cubed)

1 C 17 69 14 2.8 0.2 16.6 2.0

Almonds(dry-roasted; 22

kernels)

1 oz 8 67 25 3.6 0.0 7.5

Brazil nuts(dried; 6-8

kernels)

1 oz 26 36 38 6.7 0.0 2.2

Cashews(dry-roasted)

1 oz 21 62 18 2.2 0.0 0.2

Chia seeds

(dried)1 oz 11 7 82 1.6 5.06 0.33 NA

Flaxseeds(ground)

1 T 9 19 72 .4 1.6 0.26 0.0

Hazelnuts /Filberts

(dry-roasted)

1 oz 8 78 14 2.4 0.0 4.4

Macadamias

(dry-roasted,10-12 kernels)

1 oz 16 82 2 0.4 0.1 6.6 0.2

Olive(large)

5 14 77 9 0.2 0.0 12.3 0.7

Peanuts(dry-roasted)

1 oz 15 52 33 4.4 0.0 2.2

Pecans(dry-roasted)

1 oz 9 62 29 5.6 0.3 19.7 1.1

Pistachios(47 kernels

1 oz 13 55 32 3.9 0.1 52.2 1.2

Soybeans(boiled)

.25 C 16 24 61 1.9 0.3 7.5 0.8

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13-Jun-13http://www.veganhealth.org/articles/fatstable


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Soybeans(dry-roasted)

.25 C 16 24 6 4.6 0.6 7.5 NA

Sunflower seeds(dry-roasted)

1 oz 11 20 69 9.3 0.0 14.3

Tempeh(cooked)

100 g 35 38 27 2.5 0.1 21.0 NA

Tofu(raw, firm,

prepared w/Casulfate)

.5 C 16 24 61 5.5 0.7 7.5 NA

Walnuts(black)

1 oz 7 24 70 9.5 0.9 10.1 0.7

Walnuts(English)

1 oz 10 14 76 10.8 2.6 4.2 0.8

SFA - saturated fat | MUFA - monounsaturated fat | PUFA - polyunsaturated fat | n-6 - omega-6 | n-3 - omega-3 | T - tablespoon |C - cupaRDA for vitamin E is 15 mg for adultsbALA and LA amounts are estimated from the USDA's database categories 18:3 and 18:2 "undifferentiated", most of which isALA and LA.

The oils in Table 2 are listed in order of % of MUFA.

Table 2. Plant Oil s

Food Amount SFA(% cal)

MUFA(%cal)

PUFA(%cal)

n-6 (LA)b

(g)

n-3 (ALA)b

(g)

n-6:n-3 Vit E

(mg)a

Sunflower oil(high-oleic; at

least 70%)

1 T 10 86 4 0.5 0.0 18.7 NA

Hazelnut o il 1 T 8 82 11 1.4 0.0 6.4

Safflower oil(oleic at least

70%)

1 T 7 78 15 2.0 0.0 4.7

Olive oil 1 T 14 77 9 1.1 0.1 13.2 1.7

Avo cado oi l 1 T 12 74 14 1.8 0.1 13.1 NA

Almond o il 1 T 9 73 18 2.4 0.0 5.3

Canola oil 1 T 7 62 31 2.8 1.3 2.2 2.9

Peanut o il 1 T 18 49 34 4.3 0.0 1.7

Sunflower oil(linolenic less

than 60%)

1 T 11 47 42 5.4 0.0 8.1

Sesame oil 1 T 15 42 43 5.6 0.0 0.2

Corn oil 1 T 13 25 61 7.9 0.1 83.0 2.9

Soybean oil 1 T 15 24 61 6.9 0.9 7.5 1.5

Walnut oil 1 T 10 24 66 7.2 1.4 5.1 0.1

Flaxseed oilc 1 T 7 21 71 2 8 0.25 NA

Sunflower oil(linolenic at

least 60%)

1 T 11 20 69 8.9 0.0 6.1

Grapeseed oil 1 T 10 17 73 9.5 0.0 3.9

Safflower oil(linolenic at

least 70%)

1 T 7 15 78 10.1 0.0 4.6

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13-Jun-13http://www.veganhealth.org/articles/fatstable


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SFA - saturated fat | MUFA - monounsaturated fat | PUFA - polyunsaturated fat | n-6 - omega-6 | n-3 - omega-3 | T - tablespoon |C - cupaRDA for vitamin E is 15 mg for adultsbALA and LA amounts are estimated from the USDA's database categories 18:3 and 18:2 "undifferentiated", most of which isALA and LA.cTaken fromSpectrum Organics Flaxseed Oil nutriti on facts label


13-Jun-13http://www veganhealth org/articles/fatstable

high fat plant foods and oils tables

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