Fat Exchanges

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Mono-unsaturated Fats

5 g Fat

45 Calories
  • Avocado
  • Oil (canola, olive, peanut)
  • Olives
    • black
    • green, stuffed
  • Nuts
    • almonds
    • cashews
    • mixed (half peanuts)
    • peanuts
    • pecans
  • Peanut butter, old fashion
  • Sesame seeds
  • Tahini
1/8 medium (1 oz)
1 tsp
 
8 large
10 large
 
6 nuts
6 nuts
6 nuts
10 nuts
4 halves
2 tsp
1 Tbsp
2 tsp
1/8 medium (30 g)
5 ml
 
8 large
10 large
 
6 nuts
6 nuts
6 nuts
10 nuts
4 halves
10 ml
15 ml
10 ml

Poly-unsaturated Fats (Omega-3)

5 g Fat

45 Calories
  • Canola (Rapeseed) oil
  • Chia seeds
  • Cod Liver oil
  • Fish oil
  • Flaxseed oil
  • Flaxseeds
    • Flaxseed meal
  • Hemp oil
  • Hemp seeds
1 tsp
2 tsp
1 tsp
1 tsp
1Tbsp
1.5 Tbsp
1 tsp
1 tsp
2.5 tsp
5 ml
10 ml
5 ml
5 ml
15 ml
22 ml
5 ml
5 ml
12 ml

Poly-unsaturated Fats (Omega-6)

5 g Fat

45 Calories
  • Mayonnaise
    • reduced fat
  • Nuts (walnuts, English)
  • Oil (corn, safflower, soybean)
  • Salad dressing
    • reduced fat
  • Seeds (pumpkin, sunflower)
1 tsp
1 Tbsp
4 halves
1 tsp
1 Tbsp
2 Tbsp
1 Tbsp
5 ml
15 ml
4 halves
5 ml
15 ml
30 ml
15 ml

Saturated Fats

5 g Fat

45 Calories
  • Bacon
  • Butter
    • whipped
    • reduced fat
  • Chitterlings, boiled
  • Coconut, Oil
  • Coconut, shredded
  • Cream (half & half)
  • Cream cheese
    • reduced fat
  • Grease
  • Lard
  • Peanut Butter, with palm oil
  • Sour cream
    • reduced fat
1 slice (20 slices / lb)
1 tsp
2 tsp
1 Tbsp
2 Tbsp (1/2 oz)
1 tsp
2 Tbsp
2 Tbsp
1 Tbsp (1/2 oz)
2 Tbsp (1 oz)
1 tsp
1 tsp
2 Tbsp
3 Tbsp
1 slice (44 slices / kg)
5 ml
10 ml
15 ml
30 ml (15 g)
5 ml
30 ml
30 ml
15 ml (15 g)
30 ml (30 g)
5 ml
5 ml
30 ml
45 ml

Trans Fats

5 g Fat

45 Calories
  • Margarine (bottle, stick, tub)
    • lower fat (30-50% veg oil)
  • Peanut butter, partially hydrogenated
  • Shortening
1 tsp
1 Tbsp
2 tsp
1 tsp
5 ml
15 ml
10 ml
5 ml

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