Fats & Oils

234 foods with complete nutrition data

Fats and oils are the most energy-dense macronutrient at 9 calories per gram, so small amounts add up quickly. They are commonly used for cooking and dressings, so measuring portions can help you stay within calorie targets.

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Fats & Oils foods
Name	Calories	Protein	Carbs	Fat
Avocado oil	884kcal	0.0g	0.0g	100.0g
Balsamic vinaigrette	180kcal	0.3g	12.0g	15.0g
Blue cheese dressing	504kcal	3.2g	3.5g	52.3g
Butter	717kcal	0.9g	0.1g	81.0g
Butter, light, stick, with salt	499kcal	3.3g	0.0g	55.1g
Butter, light, stick, without salt	499kcal	3.3g	0.0g	55.1g
Caesar dressing	484kcal	2.9g	2.8g	51.0g
Canola oil	884kcal	0.0g	0.0g	100.0g
Coconut Oil	862kcal	0.0g	0.0g	100.0g
Cooking spray, vegetable oil	884kcal	0.0g	0.0g	100.0g
Corn oil	884kcal	0.0g	0.0g	100.0g
Fat, beef tallow	902kcal	0.0g	0.0g	100.0g
Fish oil, herring	902kcal	0.0g	0.0g	100.0g
Fish oil, menhaden	902kcal	0.0g	0.0g	100.0g
Fish oil, sardine	902kcal	0.0g	0.0g	100.0g
Flaxseed oil	884kcal	0.0g	0.0g	100.0g
Ghee, clarified butter	876kcal	0.3g	0.0g	99.5g
Greek dressing	400kcal	0.5g	6.0g	42.0g
Honey mustard dressing	334kcal	0.6g	22.0g	27.0g
Italian dressing	229kcal	0.3g	8.1g	22.1g
Lard (Pork fat)	900kcal	0.0g	0.0g	100.0g
Margarine Spread, 40-49% fat, tub	401kcal	0.3g	0.0g	44.5g
Margarine-like spread, BENECOL Light Spread	357kcal	0.0g	5.7g	38.7g
Margarine, 80% fat, stick	717kcal	0.2g	0.7g	80.7g
Margarine, stick	717kcal	0.2g	0.9g	80.7g
Margarine, tub, light	391kcal	0.4g	0.4g	43.6g
Mayonnaise	680kcal	1.0g	0.6g	75.0g
Mayonnaise dressing, no cholesterol	688kcal	0.0g	0.3g	77.8g
Mayonnaise, light	324kcal	0.7g	8.4g	32.0g
Mayonnaise, made with tofu	322kcal	6.0g	3.1g	31.8g
Mayonnaise, reduced fat, with olive oil	361kcal	0.4g	0.0g	40.0g
MCT oil	855kcal	0.0g	0.0g	100.0g
Oil, apricot kernel	884kcal	0.0g	0.0g	100.0g
Oil, avocado	884kcal	0.0g	0.0g	100.0g
Oil, babassu	884kcal	0.0g	0.0g	100.0g
Oil, canola	884kcal	0.0g	0.0g	100.0g
Oil, coconut	833kcal	0.0g	0.8g	99.1g
Oil, corn	900kcal	0.0g	0.0g	100.0g
Oil, flaxseed	884kcal	0.1g	0.0g	100.0g
Oil, mustard	884kcal	0.0g	0.0g	100.0g
Oil, nutmeg butter	884kcal	0.0g	0.0g	100.0g
Oil, oat	884kcal	0.0g	0.0g	100.0g
Oil, peanut	884kcal	0.0g	0.0g	100.0g
Oil, rice bran	884kcal	0.0g	0.0g	100.0g
Oil, sesame	884kcal	0.0g	0.0g	100.0g
Oil, sheanut	884kcal	0.0g	0.0g	100.0g
Oil, soybean	884kcal	0.0g	0.0g	100.0g
Oil, soybean lecithin	763kcal	0.0g	0.0g	100.0g
Oil, sunflower	884kcal	0.0g	0.0g	100.0g
Oil, teaseed	884kcal	0.0g	0.0g	100.0g
Oil, ucuhuba butter	884kcal	0.0g	0.0g	100.0g
Oil, wheat germ	884kcal	0.0g	0.0g	100.0g
Olive Oil	884kcal	0.0g	0.0g	100.0g
Peanut Butter	588kcal	25.0g	20.0g	50.0g
Ranch dressing	479kcal	1.4g	4.3g	50.0g
Salad dressing, bacon and tomato	326kcal	1.8g	2.0g	35.0g
Salad dressing, coleslaw	404kcal	0.9g	22.4g	34.5g
Salad dressing, KRAFT Mayo Fat Free Mayonnaise Dressing	64kcal	0.2g	15.8g	0.0g
Salad dressing, KRAFT Mayo Light Mayonnaise	334kcal	0.6g	8.5g	32.9g
Salad dressing, russian dressing	355kcal	0.7g	31.9g	26.2g
Sesame oil	884kcal	0.0g	0.0g	100.0g
Shortening industrial, lard and vegetable oil	900kcal	0.0g	0.0g	100.0g
Soybean oil	884kcal	0.0g	0.0g	100.0g
Sunflower Oil	884kcal	0.0g	0.0g	100.0g
Tahini	595kcal	17.0g	21.0g	54.0g
Thousand Island dressing	377kcal	0.6g	15.0g	35.5g
Vegetable oil-butter spread, reduced calorie	465kcal	0.0g	0.0g	53.0g
Vegetable oil, palm kernel	862kcal	0.0g	0.0g	100.0g
Vegetable shortening	884kcal	0.0g	0.0g	100.0g
Animal fat, bacon grease	897kcal	0.0g	0.0g	99.5g
Beef tallow	900kcal	0.0g	0.0g	100.0g
Butter replacement, without fat, powder	373kcal	2.0g	89.0g	1.0g
Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie	160kcal	1.5g	7.0g	14.0g
Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, cholesterol-free	140kcal	1.0g	16.0g	8.0g
Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, fat-free	107kcal	1.4g	20.0g	2.7g
Dressing, honey mustard, fat-free	169kcal	1.1g	38.4g	1.5g
Duck fat	882kcal	0.0g	0.0g	99.8g
Fat, chicken	900kcal	0.0g	0.0g	99.8g
Fat, goose	900kcal	0.0g	0.0g	99.8g
Fat, turkey	900kcal	0.0g	0.0g	99.8g
Fish oil, cod liver	902kcal	0.0g	0.0g	100.0g
Fish oil, salmon	902kcal	0.0g	0.0g	100.0g
Grapeseed oil	884kcal	0.0g	0.0g	100.0g
Margarine-like shortening, industrial, soy (partially hydrogenated), cottonseed, and soy, principal use flaky pastries	628kcal	0.0g	0.0g	71.0g
Margarine-like spread with yogurt, 70% fat, stick, with salt	630kcal	0.3g	0.5g	70.0g
Margarine-like spread with yogurt, approximately 40% fat, tub, with salt	330kcal	2.0g	2.0g	35.0g
Margarine-like spread, SMART BALANCE Light Buttery Spread	337kcal	0.0g	2.0g	36.4g
Margarine-like spread, SMART BALANCE Omega Plus Spread (with plant sterols & fish oil)	605kcal	0.1g	0.2g	71.0g
Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil	583kcal	0.1g	0.1g	64.6g
Margarine-like spread, SMART BEAT Smart Squeeze	47kcal	0.0g	7.1g	2.1g
Margarine-like spread, SMART BEAT Super Light without saturated fat	158kcal	0.0g	0.0g	17.1g
Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D	535kcal	0.6g	0.0g	59.2g
Margarine-like, butter-margarine blend, 80% fat, stick, without salt	718kcal	0.9g	0.6g	80.7g
Margarine-like, margarine-butter blend, soybean oil and butter	727kcal	0.3g	0.8g	80.3g
Margarine-like, vegetable oil spread, 20% fat, with salt	175kcal	0.0g	0.4g	19.5g
Margarine-like, vegetable oil spread, 20% fat, without salt	175kcal	0.0g	0.4g	19.5g
Margarine-like, vegetable oil spread, 60% fat, stick, with salt	537kcal	0.1g	0.7g	60.4g
Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt	526kcal	0.6g	0.0g	59.2g
Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, without salt, with added vitamin D	542kcal	0.2g	0.9g	59.8g
Margarine-like, vegetable oil spread, 60% fat, tub, with salt	533kcal	0.2g	0.9g	59.8g
Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added vitamin D	339kcal	0.5g	0.7g	37.8g
Margarine-like, vegetable oil spread, fat free, liquid, with salt	43kcal	1.5g	2.5g	3.0g
Margarine-like, vegetable oil spread, fat-free, tub	44kcal	0.1g	4.3g	3.0g
Margarine-like, vegetable oil spread, stick or tub, sweetened	534kcal	0.0g	16.7g	52.0g
Margarine-like, vegetable oil-butter spread, reduced calorie, tub, with salt	450kcal	1.0g	1.0g	50.0g
Margarine-like, vegetable oil-butter spread, tub, with salt	362kcal	1.0g	1.0g	40.0g
Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils)	730kcal	0.4g	1.4g	80.3g
Margarine, industrial, non-dairy, cottonseed, soy oil (partially hydrogenated ), for flaky pastries	714kcal	1.9g	0.0g	80.2g
Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy	714kcal	0.2g	0.7g	80.0g
Margarine, margarine-like vegetable oil spread, 67-70% fat, tub	606kcal	0.1g	0.6g	68.3g
Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick	628kcal	0.3g	1.5g	70.2g
Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D	717kcal	0.2g	0.7g	80.7g
Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D	717kcal	0.2g	0.7g	80.7g
Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D	713kcal	0.2g	0.8g	80.2g
Margarine, regular, 80% fat, composite, tub, without salt	713kcal	0.2g	0.8g	80.2g
Margarine, regular, hard, soybean (hydrogenated)	719kcal	0.9g	0.9g	80.5g
Margarine,spread, 35-39% fat, tub	349kcal	0.2g	1.5g	38.0g
Mayonnaise, low sodium, low calorie or diet	231kcal	0.3g	16.0g	19.2g
Mayonnaise, reduced-calorie or diet, cholesterol-free	333kcal	0.9g	6.7g	33.3g
Oil, almond	884kcal	0.0g	0.0g	100.0g
Oil, cocoa butter	884kcal	0.0g	0.0g	100.0g
Oil, cooking and salad, ENOVA, 80% diglycerides	884kcal	0.0g	0.0g	100.0g
Oil, cottonseed	884kcal	0.0g	0.0g	100.0g
Oil, cupu assu	884kcal	0.0g	0.0g	100.0g
Oil, flaxseed, contains added sliced flaxseed	878kcal	0.4g	0.4g	99.0g
Oil, grapeseed	884kcal	0.0g	0.0g	100.0g
Oil, hazelnut	884kcal	0.0g	0.0g	100.0g
Oil, industrial, canola (partially hydrogenated) oil for deep fat frying	884kcal	0.0g	0.0g	100.0g
Oil, industrial, canola for salads, woks and light frying	884kcal	0.0g	0.0g	100.0g
Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying	884kcal	0.0g	0.0g	100.0g
Oil, industrial, canola, high oleic	900kcal	0.0g	0.0g	100.0g
Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners	880kcal	0.0g	0.0g	99.5g
Oil, industrial, coconut, confection fat, typical basis for ice cream coatings	884kcal	0.0g	0.0g	100.0g
Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts	884kcal	0.0g	0.0g	100.0g
Oil, industrial, cottonseed, fully hydrogenated	884kcal	0.0g	0.0g	100.0g
Oil, industrial, mid-oleic, sunflower	884kcal	0.0g	0.0g	100.0g
Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated)	880kcal	0.0g	0.0g	99.5g
Oil, industrial, palm kernel (hydrogenated) , used for whipped toppings, non-dairy	884kcal	0.0g	0.0g	100.0g
Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product	884kcal	0.0g	0.0g	100.0g
Oil, industrial, palm kernel (hydrogenated), confection fat, uses similar to 95 degree hard butter	884kcal	0.0g	0.0g	100.0g
Oil, industrial, palm kernel (hydrogenated), filling fat	884kcal	0.0g	0.0g	100.0g
Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter	884kcal	0.0g	0.0g	100.0g
Oil, industrial, soy ( partially hydrogenated), all purpose	884kcal	0.0g	0.0g	100.0g
Oil, industrial, soy (partially hydrogenated ) and soy (winterized), pourable clear fry	884kcal	0.0g	0.0g	100.0g
Oil, industrial, soy (partially hydrogenated ), palm, principal uses icings and fillings	884kcal	0.0g	0.0g	100.0g
Oil, industrial, soy (partially hydrogenated) and cottonseed, principal use as a tortilla shortening	884kcal	0.0g	0.0g	100.0g
Oil, industrial, soy (partially hydrogenated), multiuse for non-dairy butter flavor	884kcal	0.0g	0.0g	100.0g
Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables	884kcal	0.0g	0.0g	100.0g
Oil, industrial, soy, fully hydrogenated	884kcal	0.0g	0.0g	100.0g
Oil, industrial, soy, low linolenic	900kcal	0.0g	0.0g	100.0g
Oil, industrial, soy, refined, for woks and light frying	884kcal	0.0g	0.0g	100.0g
Oil, industrial, soy, ultra low linolenic	884kcal	0.0g	0.0g	100.0g
Oil, olive, salad or cooking	884kcal	0.0g	0.0g	100.0g
Oil, palm	884kcal	0.0g	0.0g	100.0g
Oil, PAM cooking spray, original	792kcal	0.3g	20.7g	78.7g
Oil, poppyseed	884kcal	0.0g	0.0g	100.0g
Oil, safflower	884kcal	0.0g	0.0g	100.0g
Oil, tomatoseed	884kcal	0.0g	0.0g	100.0g
Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)	884kcal	0.0g	0.0g	100.0g
Oil, vegetable, soybean, refined	884kcal	0.0g	0.0g	100.0g
Oil, walnut	884kcal	0.0g	0.0g	100.0g
Palm oil	884kcal	0.0g	0.0g	100.0g
Salad dressing, blue or roquefort cheese dressing, commercial, regular	484kcal	1.4g	4.8g	51.1g
Salad dressing, blue or roquefort cheese dressing, fat-free	115kcal	1.5g	25.6g	1.0g
Salad dressing, blue or roquefort cheese dressing, light	86kcal	2.1g	13.2g	2.7g
Salad dressing, blue or roquefort cheese, low calorie	99kcal	5.1g	2.9g	7.2g
Salad dressing, buttermilk, lite	202kcal	1.3g	21.3g	12.4g
Salad dressing, caesar dressing, regular	542kcal	2.2g	3.3g	57.8g
Salad dressing, caesar, fat-free	131kcal	1.5g	30.7g	0.2g
Salad dressing, caesar, low calorie	110kcal	0.3g	18.6g	4.4g
Salad Dressing, coleslaw, reduced fat	329kcal	0.0g	40.0g	20.0g
Salad dressing, french dressing, commercial, regular	419kcal	0.9g	18.8g	39.1g
Salad dressing, french dressing, commercial, regular, without salt	459kcal	0.8g	15.6g	44.8g
Salad dressing, french dressing, fat-free	132kcal	0.2g	32.1g	0.3g
Salad dressing, french dressing, reduced calorie	227kcal	0.4g	27.0g	13.0g
Salad dressing, french dressing, reduced fat	222kcal	0.6g	31.2g	11.5g
Salad dressing, french dressing, reduced fat, without salt	233kcal	0.6g	29.3g	13.5g
Salad dressing, french, cottonseed, oil, home recipe	631kcal	0.1g	3.4g	70.2g
Salad dressing, french, home recipe	631kcal	0.1g	3.4g	70.2g
Salad dressing, green goddess, regular	427kcal	1.9g	7.4g	43.3g
Salad dressing, home recipe, vinegar and oil	449kcal	0.0g	2.5g	50.1g
Salad dressing, honey mustard dressing, reduced calorie	207kcal	1.0g	28.3g	10.0g
Salad dressing, honey mustard, regular	464kcal	0.9g	23.3g	40.8g
Salad dressing, italian dressing, commercial, reduced fat	102kcal	0.4g	10.0g	6.7g
Salad dressing, italian dressing, commercial, regular	240kcal	0.4g	12.1g	21.1g
Salad dressing, italian dressing, commercial, regular, without salt	292kcal	0.4g	10.4g	28.4g
Salad dressing, italian dressing, fat-free	47kcal	1.0g	8.8g	0.9g
Salad dressing, italian dressing, reduced calorie	200kcal	0.3g	6.7g	20.0g
Salad dressing, italian dressing, reduced fat, without salt	76kcal	0.5g	4.6g	6.4g
Salad dressing, KRAFT MIRACLE WHIP FREE Nonfat Dressing	84kcal	0.2g	15.5g	2.7g
Salad dressing, mayonnaise and mayonnaise-type, low calorie	263kcal	0.9g	23.9g	19.0g
Salad dressing, mayonnaise type, regular, with salt	250kcal	0.7g	14.8g	21.6g
Salad Dressing, mayonnaise-like, fat-free	84kcal	0.2g	15.5g	2.7g
Salad dressing, mayonnaise-type, light	158kcal	0.7g	16.4g	10.0g
Salad dressing, mayonnaise, imitation, milk cream	97kcal	2.1g	11.1g	5.1g
Salad dressing, mayonnaise, imitation, soybean	232kcal	0.3g	16.0g	19.2g
Salad dressing, mayonnaise, imitation, soybean without cholesterol	482kcal	0.1g	15.8g	47.7g
Salad dressing, mayonnaise, light	238kcal	0.4g	9.2g	22.2g
Salad Dressing, mayonnaise, light, SMART BALANCE, Omega Plus light	333kcal	1.5g	9.4g	34.2g
Salad dressing, mayonnaise, regular	680kcal	1.0g	0.6g	74.8g
Salad dressing, mayonnaise, soybean and safflower oil, with salt	717kcal	1.1g	2.7g	79.4g
Salad dressing, mayonnaise, soybean oil, without salt	717kcal	1.1g	2.7g	79.4g
Salad dressing, peppercorn dressing, commercial, regular	564kcal	1.2g	3.5g	61.4g
Salad dressing, poppyseed, creamy	399kcal	0.9g	23.7g	33.3g
Salad dressing, ranch dressing, fat-free	119kcal	0.3g	26.5g	1.9g
Salad dressing, ranch dressing, reduced fat	196kcal	1.3g	21.3g	12.4g
Salad dressing, ranch dressing, regular	430kcal	1.3g	5.9g	44.5g
Salad dressing, russian dressing, low calorie	141kcal	0.5g	27.6g	4.0g
Salad dressing, sesame seed dressing, regular	443kcal	3.1g	8.6g	45.2g
Salad dressing, spray-style dressing, assorted flavors	165kcal	0.2g	16.6g	10.8g
Salad dressing, sweet and sour	15kcal	0.1g	3.7g	0.0g
Salad dressing, thousand island dressing, fat-free	132kcal	0.6g	29.3g	1.5g
Salad dressing, thousand island dressing, reduced fat	195kcal	0.8g	24.1g	11.3g
Salad dressing, thousand island, commercial, regular	379kcal	1.1g	14.6g	35.1g
Sandwich spread, with chopped pickle, regular, unspecified oils	389kcal	0.9g	22.4g	34.0g
Shortening bread, soybean (hydrogenated) and cottonseed	884kcal	0.0g	0.0g	100.0g
Shortening cake mix, soybean (hydrogenated) and cottonseed (hydrogenated)	884kcal	0.0g	0.0g	100.0g
Shortening confectionery, coconut (hydrogenated) and or palm kernel (hydrogenated)	884kcal	0.0g	0.0g	100.0g
Shortening frying (heavy duty), beef tallow and cottonseed	900kcal	0.0g	0.0g	100.0g
Shortening frying (heavy duty), palm (hydrogenated)	884kcal	0.0g	0.0g	100.0g
Shortening frying (heavy duty), soybean (hydrogenated), linoleic (less than 1%)	884kcal	0.0g	0.0g	100.0g
Shortening household soybean (hydrogenated) and palm	884kcal	0.0g	0.0g	100.0g
Shortening industrial, soybean (hydrogenated) and cottonseed	884kcal	0.0g	0.0g	100.0g
Shortening, confectionery, fractionated palm	884kcal	0.0g	0.0g	100.0g
Shortening, household, lard and vegetable oil	900kcal	0.0g	0.0g	100.0g
Shortening, household, soybean (partially hydrogenated)-cottonseed (partially hydrogenated)	884kcal	0.0g	0.0g	100.0g
Shortening, industrial, soy (partially hydrogenated ) and corn for frying	884kcal	0.0g	0.0g	100.0g
Shortening, industrial, soy (partially hydrogenated ) for baking and confections	884kcal	0.0g	0.0g	100.0g
Shortening, industrial, soy (partially hydrogenated), pourable liquid fry shortening	884kcal	0.0g	0.0g	100.0g
Shortening, multipurpose, soybean (hydrogenated) and palm (hydrogenated)	884kcal	0.0g	0.0g	100.0g
Shortening, special purpose for baking, soybean (hydrogenated) palm and cottonseed	884kcal	0.0g	0.0g	100.0g
Shortening, special purpose for cakes and frostings, soybean (hydrogenated)	884kcal	0.0g	0.0g	100.0g
Shortening, vegetable	884kcal	0.0g	0.0g	100.0g
Walnut oil	884kcal	0.0g	0.0g	100.0g

Frequently Asked Questions

Our database contains 234 foods in the Fats & Oils category, each with a complete 14-nutrient profile per 100g.

Use the table above and sort by protein. As a rule of thumb, we only label a food “high in protein” at ≥20g per 100g, and a “good source of protein” at ≥10g per 100g.

For protein, we use grams per 100g (high ≥20g, good source ≥10g). For fiber and the micronutrients we track (calcium, iron, potassium, magnesium, zinc, vitamin D), we use % Daily Value per 100g (high ≥20% DV, good source ≥10% DV).

Fats & Oils

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Fats & Oils

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