Want to know what levels of fat you'll find in common foods? These tables explain the amount of saturated, mono-unsaturated and polyunsaturated fat in different food types.

See our explanation of what fats are good or bad for you.

The Fats in Fatty Foods

Total fat per 100g Saturated Fatty Acids (SFA's) Mono-unsaturated Fatty Acids(MUFA's)  Polyunsaturated Fatty Acids (PUFA's)
Olive oil 100g 14g 70g

11g
Butter 82g  54g 21g 3g
Margarine 82g 16g 21g 41g
Cheddar 34g 22g 10g 1g
Avocado 20g 4g 12g 2g
Eggs 11g 3g 5g 1g
Whole milk 3g 2g 1g 0g

McCance & Widdowson The Composition of Food, 5th Edition Royal Society of Chemistry and MAFF

 

Sources of Essential Fats in Food

Food %of Omega 3 % of Omega 6 % of Omega 9 SFAs Total fats
Nuts
Almonds - 26 65 9 54
Brazils - 24 48 24 67
Cashews - 6 70 18 42
Hazelnuts - 16 54 5 62
Macadamias - 10 71 12 72
Peanuts - 29 47 18 48
Pecans - 20 63 7 71
Pistachios - 19 65 9 54
Walnuts 5 51 28 16 60
Seeds
Flax (linseeds) 58 14 19 9 35
Hemp 20 60 12 8 35
Pumpkin 15 42 34 9 47
Sesame - 45 34 9 47
Sunflower - 65 23 12 47
Other
Avocado - 10 70 20 12
Rapeseed 7 30 54 7 20
Evening Primrose - 81 11 8 17
Olive Oil - 8 76 16 20
Rice Bran 1 35 48 17 10
Safflower - 75 13 12 60
Soybean 7 50 25 15 18
Wheatgerm 5 50 25 18 11

 

Oily fish is a great source of Omega 3. If you'd like to increase your amount of Omega 3 intake try some of these:

  • Anchovies
  • Herring
  • Macherel
  • Pilchards
  • Salmon
  • Sardines
  • Trout
  • Fresh Tuna