Fat content of foods by groups Food group Very low fat Low fat Moderate fat High fat 9% of calories 10-29% of 30-49% of 50% of or less calories calories calories or more ------------------------------------------------------------------------------------------- Beverages alcoholic beverages soft drinks coffee tea fruit-flavored drinks lemonade Dairy products dry cottage cheese lowfat cottage creamed cottage blue cheese skim milk cheese cheese cheddar cheese 1% milk 2% milk cream cheese buttermilk whole milk mozzarella cheese milk shake ice cream (whole or part skim) ice milk chocolate pudding parmesan sherbet Swiss cheese yogurt American cheese tapioca pudding pasterized, vanilla pudding processed cheese half and half cream sour cream powdered non- dairy creamer non-dairy whipped topping evaporated milk eggnog premium ice cream Fats and oils margarine butter cooking oil lard salad dressings regular and low-calorie vegetable shortening Fruits apple avocado apricot banana berries cherries cranberry grapefruit grapes juices kiwi lemon melons nectarine orange peach pear pineapple plum prune tangerine ----------------------------------------------------------------------------------------- Food group Very low fat Low fat Moderate fat High fat 9% of calories 10-29% of 30-49% of 50% of or less calories calories calories or more ----------------------------------------------------------------------------------------- Grain bagel bread biscuit cheesecake products pita white granola cookies cooked wheat cereal wholewheat cakes chocolate chip ready-to-eat rye brownies peanut butter breakfast cereals raisin cookies corn chips corn flakes cooked oatmeal oatmeal snack crackers Grapenuts ready-to-eat sandwich type wholewheat wheat flakes breakfast waffle crackers angelfood cake cereals croissant doughnut english muffin Cheerios sweet rolls piecrust pasta Raisin bran muffin air-popped popcorn fig bars pancake pretzels graham crackers fried snack pie rice soda crackers oil-popped popcorn dinner rolls hamburger bun tortilla Legumes, nuts, cooked dried beans pork and beans cooked soybeans almonds and, seeds split peas cashews carob coconut lentils macadamia nuts peanuts dry-roasted oil-roasted peanut butter pecans pistachio nuts pumpkin seeds sesame seeds sunflower seeds tofu walnuts Meat, eggs, boiled shrimp clams lean beef ground beef fish, poultry water-pack tuna roast chicken liver roast beef and egg white breast sirloin-lean only sirloin-lean and fat combination lobster turkey lamb chop-lean only lamb chow dishes 
(dry cottage cheese lowfat cottage; creamed; cottage blue cheese skim milk cheese cheese cheddar cheese) Context(dry cottage cheese lowfat cottage creamed,List([361, 402))):(blue cheese skim milk cheese cheese cheddar cheese 1% milk 2% milk cream cheese buttermilk whole milk mozzarella cheese milk; shake; ice cream (whole or part) (cheese half and half cream sour cream powdered non- dairy creamer non-dairy; whipped; ) (cherries; cranberry; grapefruit grapes juices kiwi lemon melons nectarine orange peach pear pineapple plum prune tangerine) Context(cherries cranberry,List([993, 1011))):(grapefruit grapes juices; kiwi; lemon melons nectarine orange peach pear pineapple plum prune tangerine) Context(cherries cranberry grapefruit grapes juices kiwi,List([993, 1041))):(lemon melons; nectarine; orange peach pear pineapple plum prune tangerine) (boiled shrimp; clams; lean beef ground beef fish, poultry water-pack tuna roast chicken liver roast beef and egg white breast sirloin-lean) (breakfast waffle crackers; angelfood; cake cereals) (seeds; split; peas cashews carob coconut lentils) Context(seeds split,List([2120, 2131))):(peas cashews; carob; coconut lentils) (beans; cooked; soybeans almonds) (low-calorie vegetable shortening Fruits; apple; avocado apricot banana berries) (Grain bagel bread; biscuit; ) (ice milk chocolate pudding parmesan; sherbet; Swiss cheese yogurt) (cookies corn chips corn flakes; cooked; oatmeal oatmeal snack crackers) (english muffin Cheerios sweet rolls; piecrust; pasta Raisin bran muffin air-popped popcorn fig bars) (skim milk cheese cheese cheddar cheese 1% milk 2% milk cream cheese buttermilk whole milk mozzarella cheese milk shake ice cream (whole or part skim) ice milk chocolate pudding parmesan sherbet Swiss cheese yogurt American cheese tapioca pudding; pasterized; ) (dry-roasted oil-roasted peanut butter pecans; pistachio; nuts pumpkin seeds sesame seeds sunflower seeds tofu walnuts Meat, eggs, boiled shrimp clams lean beef ground beef fish, poultry water-pack tuna roast chicken liver roast beef and egg white breast sirloin-lean) Context(dry - roasted oil - roasted peanut butter pecans pistachio,List([2190, 2244))):(nuts; pumpkin; seeds sesame seeds sunflower seeds tofu walnuts Meat, eggs, boiled shrimp clams lean beef ground beef fish, poultry water-pack tuna roast chicken liver roast beef and egg white breast sirloin-lean) Context(dry - roasted oil - roasted peanut butter pecans pistachio nuts pumpkin,List([2190, 2257))):(seeds; sesame; seeds sunflower seeds tofu walnuts Meat, eggs, boiled shrimp clams lean beef ground beef fish, poultry water-pack tuna roast chicken liver roast beef and egg white breast sirloin-lean) Context(dry - roasted oil - roasted peanut butter pecans pistachio nuts pumpkin seeds sesame,List([2190, 2270))):(seeds; sunflower; seeds tofu walnuts Meat, eggs, boiled shrimp clams lean beef ground beef fish, poultry water-pack tuna roast chicken liver roast beef and egg white breast sirloin-lean) Context(dry - roasted oil - roasted peanut butter pecans pistachio nuts pumpkin seeds sesame seeds sunflower,List([2190, 2286))):(seeds tofu walnuts; Meat; ) (english muffin Cheerios sweet rolls piecrust pasta Raisin bran muffin air-popped popcorn fig bars; pancake; pretzels graham crackers fried snack pie rice soda crackers oil-popped popcorn dinner rolls hamburger bun tortilla Legumes, nuts, cooked dried beans pork and beans cooked soybeans almonds and, seeds split peas cashews carob coconut lentils) Context(english muffin Cheerios sweet rolls piecrust pasta Raisin bran muffin air - popped popcorn fig bars pancake,List([1821, 1926))):(pretzels; graham; ) Context(english muffin Cheerios sweet rolls piecrust pasta Raisin bran muffin air - popped popcorn fig bars pancake pretzels graham,List([1821, 1942))):(crackers; fried; ) Context(english muffin Cheerios sweet rolls piecrust pasta Raisin bran muffin air - popped popcorn fig bars pancake pretzels graham,List([1821, 1942))):(rice soda crackers; cooked; dried beans; T:pork)
dry cottage cheese lowfat cottage creamed,List([361, 402)) cherries cranberry,List([993, 1011)) cherries cranberry grapefruit grapes juices kiwi,List([993, 1041)) seeds split,List([2120, 2131)) dry - roasted oil - roasted peanut butter pecans pistachio,List([2190, 2244)) dry - roasted oil - roasted peanut butter pecans pistachio nuts pumpkin,List([2190, 2257)) dry - roasted oil - roasted peanut butter pecans pistachio nuts pumpkin seeds sesame,List([2190, 2270)) dry - roasted oil - roasted peanut butter pecans pistachio nuts pumpkin seeds sesame seeds sunflower,List([2190, 2286)) english muffin Cheerios sweet rolls piecrust pasta Raisin bran muffin air - popped popcorn fig bars pancake,List([1821, 1926)) english muffin Cheerios sweet rolls piecrust pasta Raisin bran muffin air - popped popcorn fig bars pancake pretzels graham,List([1821, 1942)) english muffin Cheerios sweet rolls piecrust pasta Raisin bran muffin air - popped popcorn fig bars pancake pretzels graham,List([1821, 1942))
dry cottage cheese lowfat cottage blue cheese skim milk cheese cheese cheddar cheese 1% milk 2% milk cream cheese buttermilk whole milk mozzarella cheese milk cheese half and half cream sour cream powdered non- dairy creamer non-dairy cherries grapefruit grapes juices lemon melons boiled shrimp breakfast waffle crackers seeds peas cashews beans low-calorie vegetable shortening Fruits Grain bagel bread ice milk chocolate pudding parmesan cookies corn chips corn flakes english muffin Cheerios sweet rolls skim milk cheese cheese cheddar cheese 1% milk 2% milk cream cheese buttermilk whole milk mozzarella cheese milk shake ice cream (whole or part skim) ice milk chocolate pudding parmesan sherbet Swiss cheese yogurt American cheese tapioca pudding dry-roasted oil-roasted peanut butter pecans nuts seeds seeds seeds tofu walnuts english muffin Cheerios sweet rolls piecrust pasta Raisin bran muffin air-popped popcorn fig bars pretzels crackers rice soda crackers
creamed shake whipped cranberry kiwi nectarine clams angelfood split carob cooked apple biscuit sherbet cooked piecrust pasterized pistachio pumpkin sesame sunflower Meat pancake graham fried cooked
cottage blue cheese skim milk cheese cheese cheddar cheese
ice cream (whole or part
grapefruit grapes juices kiwi lemon melons nectarine orange peach pear pineapple plum prune tangerine
lemon melons nectarine orange peach pear pineapple plum prune tangerine
orange peach pear pineapple plum prune tangerine
lean beef ground beef fish, poultry water-pack tuna roast chicken liver roast beef and egg white breast sirloin-lean
cake cereals
peas cashews carob coconut lentils
coconut lentils
soybeans almonds
avocado apricot banana berries
Swiss cheese yogurt
oatmeal oatmeal snack crackers
pasta Raisin bran muffin air-popped popcorn fig bars
nuts pumpkin seeds sesame seeds sunflower seeds tofu walnuts Meat, eggs, boiled shrimp clams lean beef ground beef fish, poultry water-pack tuna roast chicken liver roast beef and egg white breast sirloin-lean
seeds sesame seeds sunflower seeds tofu walnuts Meat, eggs, boiled shrimp clams lean beef ground beef fish, poultry water-pack tuna roast chicken liver roast beef and egg white breast sirloin-lean
seeds sunflower seeds tofu walnuts Meat, eggs, boiled shrimp clams lean beef ground beef fish, poultry water-pack tuna roast chicken liver roast beef and egg white breast sirloin-lean
seeds tofu walnuts Meat, eggs, boiled shrimp clams lean beef ground beef fish, poultry water-pack tuna roast chicken liver roast beef and egg white breast sirloin-lean
pretzels graham crackers fried snack pie rice soda crackers oil-popped popcorn dinner rolls hamburger bun tortilla Legumes, nuts, cooked dried beans pork and beans cooked soybeans almonds and, seeds split peas cashews carob coconut lentils
dried beans T:pork