Sources of Saturated Fat in Common Foods

From Dr. Fuhrman's book Disease Proof Your Child.

Ever wonder how much saturated fat there is in your favorite foods?

Saturated Fat Content of Common Foods
FoodGrams of Saturated Fat
Cheddar Cheese (4 oz)24
American Processed Cheese (4 oz)24
Ricotta Cheese (4 cup)20
Swiss Cheese (4 oz)20
Chocolate Candy (4 oz)20
Cheeseburger, Large, Double Patty18
T-bone Steak (6 oz)18
Braised Lamb (6 oz)16
Pork--Shoulder (6 oz)16
Butter (2 tbsp)14.5
Mozzarella, Park Skim (4 oz)12
Ricotta Cheese, Part Skim (4 oz)12
Beef--Ground, Lean (6 oz)11
Ice Cream, Vanilla (1 cup)10
Chicken Fillet Sandwich 9
Chicken--Thigh, No Skin (6 oz)5
Whole Milk, 3.3% Fat (1 Cup)5
Plain Yogurt5
Two Eggs (4 oz)4
Chicken Breast (6 oz)3 oz
Salmon (6 oz)3
Walnuts (2 oz or 24 halves)3
2% Milk (1 cup)3
Tuna (6 oz)2.6
Turkey, White, No Skin (6 oz)2
Almonds (2 oz or 48 nuts)2
Sunflower Seeds (2 oz)2
Flounder (6 oz)0.6
Sole (6 oz)0.6

Source: Composition of Foods-Raw-Processed-Prepared, Agriculture Handbook8. Series and Supplements. United States Department of Agriculture, Human Nutrition Information Service, Minnesota Nutrition Data System (NDS) software, developed by the Nutrition Coordinating Center, University of Minnesota, Minneapolis, MN. Food Database version 5A, Nutrient Database version 20, USDA Nutrient Database for Standard Reference. Release 14 at

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Leanne Veitch - April 2, 2006 7:44 PM

This explains why vegans are a lot thinner than omnivores, as a general rule.

I get togteher with a group of vegans once every couple of weeks, and am continally surprised by how much leaner we are as a group than the general population. It really stands out when you get us together. You could discount one or two vegans as an anomaly, but with thirty or forty people you really see a sigfinicant difference.

Eat animal products and processed foods, get fat. It really seems to be that simple. Now a good friend of mine has gone vegan, and has lost about 15 pounds in the last month already. She doesn't think she'll be going back to eating animal products any time soon!

Susan - April 5, 2006 4:39 PM

Wow, 6 grams saturated fat per oz of cheddar cheese. That's a serving about the size of a pair of dice, I think. That's nothing. No wonder Dr. Fuhrman calls cheese one of the most dangerous foods in the American diet.

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