Dietary fat is essential for energy, nutrient absorption, and hormone production. Focus on healthy unsaturated fats.
Daily Value: 78g per day (based on a 2,000 calorie diet)
per 1/2 medium (100g)
15g
fat
How much fat in avocado?
per 1 cup (123g)
0.7g
fat
How much fat in raspberry?
per 1 cup (165g)
0.4g
fat
How much fat in mango?
per 1 medium (118g)
0.3g
fat
How much fat in banana?
per 1 cup (144g)
0.3g
fat
How much fat in strawberry?
per 1 cup (148g)
0.3g
fat
How much fat in blueberry?
per 1 medium (150g)
0.3g
fat
How much fat in peach?
per 1 cup (138g)
0.3g
fat
How much fat in cherry?
per 1 medium (84g)
0.3g
fat
How much fat in lemon?
per 1 medium (182g)
0.2g
fat
How much fat in apple?
per 1 cup (151g)
0.2g
fat
How much fat in grapes?
per 1 cup (154g)
0.2g
fat
How much fat in watermelon?
per 1 medium (123g)
0.2g
fat
How much fat in tomato?
per 1 cup (248ml)
0.2g
fat
How much fat in orange juice?
per 1 medium (131g)
0.1g
fat
How much fat in orange?
per 1 cup (165g)
0.1g
fat
How much fat in pineapple?
per 1 medium (178g)
0.1g
fat
How much fat in pear?
per 1 cup (155g)
5g
fat
How much fat in edamame?
per 1 medium ear (90g)
1.5g
fat
How much fat in corn?
per 1 cup (67g)
0.9g
fat
How much fat in kale?
per 3 cloves (9g)
0.5g
fat
How much fat in garlic?
per 1 cup (91g)
0.4g
fat
How much fat in broccoli?
per 1 cup (30g)
0.4g
fat
How much fat in spinach?
per 1 medium (119g)
0.3g
fat
How much fat in bell pepper?
per 1 cup (100g)
0.3g
fat
How much fat in cauliflower?
per 1 medium (196g)
0.3g
fat
How much fat in zucchini?
per 1 cup (96g)
0.3g
fat
How much fat in mushroom?
per 1 medium (61g)
0.2g
fat
How much fat in carrot?
per 1 medium (123g)
0.2g
fat
How much fat in tomato?
per 1 cup (101g)
0.2g
fat
How much fat in celery?
per 1 cup (104g)
0.1g
fat
How much fat in cucumber?
per 1 medium (110g)
0.1g
fat
How much fat in onion?
per 1 medium (130g)
0.1g
fat
How much fat in sweet potato?
per 1 medium (150g)
0.1g
fat
How much fat in potato?
per 1 cup (134g)
0.1g
fat
How much fat in asparagus?
per 1 oz (28g)
22g
fat
How much fat in crackers?
per 1 cup dry (81g)
7g
fat
How much fat in oats?
per 1 bar (40g)
7g
fat
How much fat in granola bar?
per 1 cup (240ml)
5g
fat
How much fat in oat milk?
per 2 slices (60g)
4.2g
fat
How much fat in whole wheat bread?
per 3 cups popped
4g
fat
How much fat in popcorn?
per 1 cup cooked (185g)
3.6g
fat
How much fat in quinoa?
per 2 slices (60g)
3.2g
fat
How much fat in bread?
per 1 oz (28g)
3g
fat
How much fat in pretzels?
per 2 cakes (18g)
3g
fat
How much fat in rice cakes?
per 1 cup cooked (195g)
1.8g
fat
How much fat in brown rice?
per 1 medium ear (90g)
1.5g
fat
How much fat in corn?
per 1 cup cooked (140g)
1.1g
fat
How much fat in pasta?
per 1 cup cooked (168g)
1g
fat
How much fat in buckwheat?
per 1 cup cooked (157g)
0.7g
fat
How much fat in barley?
per 1 cup cooked (158g)
0.3g
fat
How much fat in rice?
per 1 medium (130g)
0.1g
fat
How much fat in sweet potato?
per 1 medium (150g)
0.1g
fat
How much fat in potato?
per 2 tbsp (32g)
50g
fat
How much fat in peanut butter?
per 3 slices (34g)
42g
fat
How much fat in bacon?
per 3 oz (85g)
28g
fat
How much fat in duck?
per 1 link (75g)
27g
fat
How much fat in sausage?
per 3 oz (85g)
21g
fat
How much fat in lamb?
per 3 oz (85g)
15g
fat
How much fat in beef?
per 3 oz (85g)
14g
fat
How much fat in pork?
per 3 oz (85g)
13g
fat
How much fat in salmon?
per 2 large (100g)
11g
fat
How much fat in egg?
per 3 oz (85g)
11g
fat
How much fat in tempeh?
per 1 can (92g)
11g
fat
How much fat in sardines?
per 1/4 cup (62g)
10g
fat
How much fat in hummus?
per 3 oz (85g)
6g
fat
How much fat in ham?
per 1 cup (155g)
5g
fat
How much fat in edamame?
per 3 oz (85g)
4.8g
fat
How much fat in tofu?
per 1 cup (226g)
4.3g
fat
How much fat in cottage cheese?
per 1 cup cooked (164g)
4.2g
fat
How much fat in chickpeas?
per 3 oz (85g)
4g
fat
How much fat in mussels?
per 3 oz (85g)
3.6g
fat
How much fat in chicken breast?
per 3 oz (85g)
3.2g
fat
How much fat in venison?
per 3 oz (85g)
1.7g
fat
How much fat in tilapia?
per 3 oz (85g)
1.5g
fat
How much fat in crab?
per 3 oz (85g)
1g
fat
How much fat in turkey?
per 3 oz (85g)
1g
fat
How much fat in tuna?
per 1 scoop with water
1g
fat
How much fat in protein shake?
per 1 cup cooked (172g)
0.9g
fat
How much fat in black beans?
per 3 oz (85g)
0.9g
fat
How much fat in lobster?
per 3 oz (85g)
0.8g
fat
How much fat in scallops?
per 3 oz (85g)
0.7g
fat
How much fat in cod?
per 1 cup (170g)
0.7g
fat
How much fat in greek yogurt?
per 1 cup cooked (198g)
0.4g
fat
How much fat in lentils?
per 3 oz (85g)
0.3g
fat
How much fat in shrimp?
per 1 tbsp (14g)
81g
fat
How much fat in butter?
per 2 tbsp (29g)
34g
fat
How much fat in cream cheese?
per 3 oz (85g)
33g
fat
How much fat in cheese?
per 1 oz (28g)
29g
fat
How much fat in parmesan?
per 2 large (100g)
11g
fat
How much fat in egg?
per 1 cup (226g)
4.3g
fat
How much fat in cottage cheese?
per 1 cup (244g)
1g
fat
How much fat in milk?
per 1 cup (240ml)
1g
fat
How much fat in almond milk?
per 1 cup (170g)
0.7g
fat
How much fat in greek yogurt?
per 1 oz (28g)
76g
fat
How much fat in macadamia nuts?
per 1 oz (28g)
65g
fat
How much fat in walnuts?
per 1 oz (28g)
61g
fat
How much fat in hazelnuts?
per 2 tbsp (32g)
56g
fat
How much fat in almond butter?
per 1 oz (28g)
51g
fat
How much fat in sunflower seeds?
per 1 oz (28g)
50g
fat
How much fat in almonds?
per 2 tbsp (32g)
50g
fat
How much fat in peanut butter?
per 1 oz (28g)
49g
fat
How much fat in peanuts?
per 1 oz (28g)
49g
fat
How much fat in pumpkin seeds?
per 1 oz (28g)
45g
fat
How much fat in pistachios?
per 1 oz (28g)
44g
fat
How much fat in cashews?
per 1 oz (28g)
42g
fat
How much fat in flax seeds?
per 1 oz (28g)
31g
fat
How much fat in chia seeds?
per 1/4 cup (40g)
29g
fat
How much fat in trail mix?
per 1 cup (240ml)
5g
fat
How much fat in oat milk?
per 1 cup (240ml)
2g
fat
How much fat in smoothie?
per 1 cup (240ml)
1g
fat
How much fat in almond milk?
per 1 scoop with water
1g
fat
How much fat in protein shake?
per 1 cup (248ml)
0.2g
fat
How much fat in orange juice?
per 1 cup (240ml)
0.2g
fat
How much fat in coconut water?
per 1 cup (240ml)
0g
fat
How much fat in coffee?
per 1 cup (245ml)
0g
fat
How much fat in green tea?
per 2 tbsp (32g)
56g
fat
How much fat in almond butter?
per 2 tbsp (32g)
50g
fat
How much fat in peanut butter?
per 1 oz (28g)
31g
fat
How much fat in dark chocolate?
per 1/4 cup (40g)
29g
fat
How much fat in trail mix?
per 1 oz (28g)
22g
fat
How much fat in crackers?
per 1/4 cup (62g)
10g
fat
How much fat in hummus?
per 1 bar (40g)
7g
fat
How much fat in granola bar?
per 3 cups popped
4g
fat
How much fat in popcorn?
per 1 oz (28g)
3g
fat
How much fat in pretzels?
per 2 cakes (18g)
3g
fat
How much fat in rice cakes?
per 1 tbsp (21g)
0g
fat
How much fat in honey?
per 3 oz (85g)
13g
fat
How much fat in salmon?
per 1 can (92g)
11g
fat
How much fat in sardines?
per 3 oz (85g)
4g
fat
How much fat in mussels?
per 3 oz (85g)
1.7g
fat
How much fat in tilapia?
per 3 oz (85g)
1.5g
fat
How much fat in crab?
per 3 oz (85g)
1g
fat
How much fat in tuna?
per 3 oz (85g)
0.9g
fat
How much fat in lobster?
per 3 oz (85g)
0.8g
fat
How much fat in scallops?
per 3 oz (85g)
0.7g
fat
How much fat in cod?
per 3 oz (85g)
0.3g
fat
How much fat in shrimp?
per 3 oz (85g)
11g
fat
How much fat in tempeh?
per 1 cup (155g)
5g
fat
How much fat in edamame?
per 3 oz (85g)
4.8g
fat
How much fat in tofu?
per 1 cup cooked (164g)
4.2g
fat
How much fat in chickpeas?
per 1 cup cooked (172g)
0.9g
fat
How much fat in black beans?
per 1 cup cooked (198g)
0.4g
fat
How much fat in lentils?
per 1 cup dry (81g)
7g
fat
How much fat in oats?
per 2 slices (60g)
4.2g
fat
How much fat in whole wheat bread?
per 1 cup cooked (185g)
3.6g
fat
How much fat in quinoa?
per 1 cup cooked (195g)
1.8g
fat
How much fat in brown rice?
per 1 cup cooked (168g)
1g
fat
How much fat in buckwheat?
per 1 cup cooked (157g)
0.7g
fat
How much fat in barley?
All nutritional data on Food Index is sourced from official U.S. government databases and verified by nutrition experts at leading federal agencies.
Nutrient values from certified lab analysis
Data reviewed by nutrition scientists
Synced with latest official database releases
Nutritional values are based on standard reference data and may vary slightly based on preparation methods, brands, and natural variation in foods. Always consult with a healthcare professional for personalized dietary advice.
Dietary fat is an essential nutrient that provides energy, supports cell growth, protects organs, and helps absorb fat-soluble vitamins (A, D, E, and K). Not all fats are created equal—some promote health while others should be limited.
The key is to choose healthy unsaturated fats (found in olive oil, nuts, avocados, and fish) over saturated and trans fats. Fat is calorie-dense at 9 calories per gram, compared to 4 calories per gram for protein and carbohydrates.
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