Note the Daily Values section at the bottom of the Nutrition Facts Label.  For a 2,000 calorie per day diet, it's recommended that you eat less than 65 grams of fat per day. Of that amount, include no more than 20 grams of saturated fat per day.

Saturated Fat

The sample food label shows that the food item is very low in fat.

Although the food label Nutrition Facts section only gives Total Fat, Saturated Fat and Cholesterol, it's good to learn about all the different types of fats and examples of each.

Foods high in saturated fat tend to raise blood cholesterol, which increases risk for heart disease and stroke. Foods high in saturated fat include:

  • high-fat dairy products like cheese, whole milk
    cream, butter and full-fat ice cream
  • fatty fresh and processed meats
  • the skin and fat of poultry
  • lard
  • palm oil
  • coconut oil

Dietary Cholesterol

Some foods containing cholesterol tend to raise blood cholesterol, which increases risk for heart disease and stroke. These foods include:

  • liver and other organ meats
  • egg yolks
  • dairy fats

Trans Fatty Acids

Foods high in trans fatty acids tend to raise blood cholesterol, which increases risk for heart disease and stroke.  These foods include those high in partially hydrogenated vegetable oils, such as many hard margarines and shortenings.  Many commercially prepared fried and bake foods are especially high in trans fatty acids.

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Unsaturated Fats

 Unsaturated fats (oils, fats in a liquid state) help keep blood cholesterol low, and therefore can help prevent heart disease.  However, they still are high in calories, so take care to avoid excess amounts.  Unsaturated fats occur in foods such as:

  • vegetable oils
  • most nuts
  • olives
  • avocados
  • fatty fish like salmon

There are two types of unsaturated oils: monounsaturated fats and polyunsaturated fats. 

Examples of monounsaturated fats:

  • olive oil
  • peanut oil
  • canola oil

Examples of polyunsaturated fats:

  • soybean oil
  • corn oil
  • cottonseed oil
  • many kind of nuts
  • fatty ocean fish (containing a special kind of polyunsaturated fat:
    Omega-3 fatty acids)

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