| Food | Amount | Saturated Fatty Acids (g) | Cholesterol (mg) | Fat (g) | Calories From Fat (%) | Total Calories |
| Beef | ||||||
| Ribeye, lean only | 3.5 oz. | 4.9 | 80 | 11.6 | 47 | 225 |
| Ground, lean, broiled | 3.5 oz. | 7.2 | 87 | 18.5 | 61 | 272 |
| Frankfurter, cured | 3.5 oz. | 12.0 | 61 | 28.5 | 82 | 315 |
| Pork | ||||||
| Cured, ham, boneless, roasted | 3.5 oz. | 3.1 | 59 | 9.0 | 46 | 178 |
| Cured, link sausage, grilled | 3.5 oz. | 11.3 | 68 | 31.8 | 74 | 389 |
| Spareribs, lean and fat, braised | 3.5 oz. | 11.8 | 121 | 30.3 | 69 | 397 |
| Poultry | ||||||
| Turkey, without skin | 3.5 oz. | 0.4 | 86 | 1.9 | 8 | 140 |
| Chicken, without skin | 3.5 oz. | 1.3 | 85 | 4.5 | 24 | 173 |
| Chicken, with skin | 3.5 oz. | 4.4 | 91 | 15.8 | 56 | 253 |
| Chicken frankfurter, about 2 |
3.5 oz. | 5.5 | 101 | 19.5 | 68 | 257 |
| Turkey frankfurter, about 2 |
3.5 oz. | 5.9 | 107 | 17.7 | 70 | 226 |
| Seafood | ||||||
| Snapper | 3.5 oz. | 0.4 | 47 | 1.7 | 12 | 128 |
| Halibut | 3.5 oz. | 0.4 | 41 | 2.9 | 19 | 140 |
| Shrimp | 3.5 oz. | 0.3 | 195 | 1.1 | 10 | 99 |
| Oyster | 3.5 oz. | 1.3 | 109 | 5.0 | 33 | 137 |
| Tuna, canned in water | 3.5 oz. | 0 | 59 | 0.9 | 4 | 110 |
| Tuna, canned in oil | 3.5 oz. | 0 | 25 | 11.9 | 28 | 208 |
| Wild Game | ||||||
| Duck, flesh only | 3.5 oz. | 4.2 | 89 | 11.2 | 50 | 201 |
| Deer, roasted | 3.5 oz. | 1.3 | 112 | 3.2 | 18 | 158 |
| Rabbit, stewed | 3.5 oz. | 1.1 | 123 | 3.5 | 18 | 173 |
| Squirrel, roasted | 3.5 oz. | 0.4 | 95 | 3.7 | 24 | 136 |
| Beans and Peas | ||||||
| Kidney beans, cooked | 1 cup | 0.1 | 0 | 1.0 | 4 | 225 |
| Black eyed peas, cooked | 1 cup | 0.3 | 0 | 1.2 | 5 | 200 |
| Egg | ||||||
| Egg, chicken, whole | 1 | 1.7 | 225 | 5.6 | 64 | 79 |
| Food | Amount | Saturated Fatty Acids (g) | Cholesterol (mg) | Fat (g) | Calories From Fat (%) | Total Calories |
| Milk | ||||||
| Skim milk | 8 oz. | 0.3 | 4 | 0.4 | 5 | 86 |
| Low-fat milk 2% | 8 oz. | 2.9 | 18 | 4.7 | 35 | 121 |
| Whole milk 3.3% | 8 oz. | 5.1 | 33 | 8.2 | 49 | 150 |
| Yogurt | ||||||
| Yogurt, lowfat | 4 oz. | 0.1 | 2 | 0.2 | 3 | 63 |
| Cheese | ||||||
| Cottage cheese, low-fat, 1% | 4 oz. | 0.7 | 5 | 1.2 | 13 | 82 |
| Mozzarella, part-skim | 1 oz. | 2.9 | 16 | 4.5 | 56 | 72 |
| American processed cheese food | 1 oz. | 4.4 | 18 | 7.0 | 68 | 93 |
| Swiss | 1 oz. | 5.0 | 26 | 7.8 | 65 | 107 |
| Cheddar | 1 oz. | 6.0 | 30 | 9.4 | 74 | 114 |
| Frozen Deserts | ||||||
| Ice milk, vanilla, hard | 1 cup | 3.5 | 18 | 5.6 | 28 | 184 |
| Ice cream, vanilla, regular | 1 cup | 8.9 | 59 | 14.3 | 48 | 269 |
| *Sherbert, orange | 1 cup | 2.4 | 14 | 3.8 | 13 | 270 |
* Sherbert is not a milk and dairy product | ||||||
| Foods | Amount | Saturated Fatty Acids (g) | Cholesterol (mg) | Fat (g) | Calories From Fat (%) | Total Calories |
| Breads | ||||||
| White bread | 1 slice | 0.3 | 0 | 1.0 | 16 | 56 |
| Whole wheat bread | 1 slice | 0.4 | 0 | 1.0 | 13 | 70 |
| Saltines | 4 | 0.5 | 4 | 1.0 | 18 | 50 |
| Hamburger & hotdog bun | 1 | 0.5 | tr. | 2.0 | 16 | 115 |
| Corn muffin, 2-1/2 inch diameter | 1 | 1.5 | 23 | 5.0 | 31 | 145 |
| Doughnut, plain, 3-1/4 inch diameter | 1 | 2.8 | 20 | 12.0 | 51 | 210 |
| Croissant 4-1/2 x 4 inches | 1 | 3.5 | 13 | 12.0 | 46 | 235 |
| Cereals | ||||||
| Corn Flakes | 1 cup | tr. | 0 | 0.1 | 0 | 98 |
| Corn grits, cooked | 1 cup | tr. | 0 | 0.5 | 3 | 146 |
| Oatmeal, cooked | 1 cup | 0.4 | 0 | 2.4 | 15 | 145 |
| Pasta | ||||||
| Spaghetti, cooked | 1 cup | 0.1 | 0 | 1.0 | 6 | 155 |
| Macaroni, cooked | 1 cup | 0.1 | 0 | 1.0 | 6 | 155 |
| Chow mein noodles, canned | 1 cup | 2.1 | 5 | 11.0 | 45 | 220 |
| Rice | ||||||
| Rice, white, cooked | 1 cup | 0.1 | 0 | 0.5 | 2 | 225 |
| Food | Amount | Saturated Fatty Acids (g) | Cholesterol (mg) | Fat (g) | Calories From Fat (%) | Total Calories |
| Leafy greens | 1/2 cup | no data | 0 | tr. | 0 | 15 |
| Potato, white | 1 med. | no data | 0 | tr. | 0 | 105 |
| Potato, sweet | 1 med. | no data | 0 | 1.0 | 6 | 160 |
| Food | Amount | Saturated Fatty Acids (g) | Cholesterol (mg) | Fat (g) | Calories From Fat (%) | Total Calories |
| Fats and Oils | ||||||
| Butter | 1 T. | 7 | 35 | 12.0 | 108 | 100 |
| Lard | 1 T. | 5 | 12 | 13.0 | 102 | 115 |
| Coconut oil | 1 oz. | 12 | 0 | 14.0 | 105 | 120 |
| Bacon, fried | 3.5 oz. | 17.4 | 85 | 49.2 | 78 | 576 |
| Sour cream | 1 oz. | 3.7 | 12 | 5.9 | 87 | 61 |
| Cream cheese | 1 oz. | 6.2 | 31 | 9.9 | 90 | 99 |
| Nuts and Seeds | ||||||
| Pecans | 1 oz. | 1.5 | 0 | 18.4 | 89 | 187 |
| Peanuts | 1 oz. | 1.9 | 0 | 14.0 | 76 | 164 |
| Cashew nuts | 1 oz. | 2.6 | 0 | 13.2 | 73 | 163 |
| Sauces | ||||||
| Barbecue | 1/2 cup | 0.3 | 0 | 2.3 | 22 | 94 |
| Cheese | 1/2 cup | 4.7 | 26 | 8.6 | 50 | 154 |
| Salad Dressings | ||||||
| French, low calorie | 1 T. | 0.1 | 1 | 0.9 | 37 | 22 |
| Thousand Island, low calorie | 1 T. | 0.2 | 2 | 1.6 | 59 | 24 |
| Thousand Island, regular | 1 T. | 0.9 | 0 | 5.6 | 86 | 59 |
| French, regular | 1 T. | 1.5 | 0 | 6.4 | 86 | 67 |
| Mayonnaise | 1 T. | 1.6 | 8 | 11.0 | 100 | 99 |
| Beverages | ||||||
| Cola, regular | 12 oz. | 0.0 | 0 | 0.0 | 0 | 160 |
| Candy and Cookies | ||||||
| Hard candy | 1 oz. | 0.0 | 0 | 0.0 | 0 | 110 |
| Milk Chocolate | 1 oz. | 5.4 | 6 | 9.0 | 56 | 145 |
| Vanilla wafers, 1-3/4 inch diameter | 5 | 0.9 | 12 | 3.3 | 32 | 94 |
| Oatmeal cookies, 2-5/8 inch diameter | 4 | 2.5 | 2 | 10.0 | 37 | 245 |
| Chocolate chip cookies, 2-1/4 inch diameter | 4 | 3.9 | 18 | 11.0 | 54 | 185 |
| Cakes and Pies | ||||||
| Angel food cake, 10 inch cake | 1/12 | tr. | 0 | tr. | tr. | 125 |
| Pound cake, loaf | 1/17 | 3.0 | 64 | 5.0 | 41 | 110 |
| Apple pie, 9-inch pie | 1/6 | 4.6 | 0 | 18.0 | 40 | 405 |
| Snacks | ||||||
| Popcorn, air-popped | 1 cup | tr. | 0 | tr. | tr. | 30 |
| Popcorn with oil and salt | 1 cup | 0.5 | 0 | 3.0 | 49 | 55 |
| Potato chips | 1 oz. | 2.6 | 0 | 10.1 | 62 | 147 |