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Trans Fat Content of Foods

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Food NameTrans Fat
Butter, salted3.278
Cheese, pasteurized process, American, fortified with vitamin D1.144
Cheese food, pasteurized process, American, vitamin D fortified0.917
Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D0.085
Milk, chocolate beverage, hot cocoa, homemade0.078
Egg, whole, raw, fresh0.038
Egg, yolk, raw, frozen0.103
Egg, yolk, raw, frozen, sugared0.115
Egg, whole, cooked, fried0.041
Egg, whole, cooked, omelet0.709
Egg, whole, cooked, poached0.038
Egg, whole, cooked, scrambled0.624
Egg, whole, dried0.156
Egg, yolk, dried0.229
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Usage Note

This is the largest searchable, sortable TRANS FAT content of foods nutrient database.
  • Trans fat values are in grams and calculated per 100g of food weight.
  • This trans fat database contains trans fat content of 2,150 common foods.
  • Click on column header to sort foods by name or by trans fat content.

Trans Fat

information from the National Institutes of Health

Fat is a major source of energy and aids your body in absorbing vitamins. It's important for proper growth, development and keeping you healthy. Fat provides taste to foods and helps you feel full. Fats are an especially important source of calories and nutrients for infants and toddlers. Dietary fat also plays a major role in your cholesterol levels.


But not all fats are the same. You should try to avoid
  • Saturated fats such as butter, solid shortening, lard and fatback
  • Trans fats, found in vegetable shortenings, some margarines, crackers, cookies, snack foods and other foods made with or fried in partially hydrogenated oils

Try to replace them with oils such as corn, canola, olive, safflower, soybean and sunflower.

Different Kinds of Fats

Trans Fatty Acids (Trans Fats)

Trans fats form when vegetable oil hardens (a process called hydrogenation) and can raise LDL levels. They can also lower HDL levels ("good cholesterol"). Trans fatty acids are found in fried foods, commercial baked goods (donuts, cookies, crackers), processed foods, and margarines.

Saturated Fats

These are the biggest dietary cause of high LDL levels ("bad cholesterol"). When looking at a food label, pay very close attention to the percentage of saturated fat and avoid or limit any foods that are high. Saturated fat should be limited to 10% of calories. Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils -- coconut, palm, and palm kernel oils. (Note: Most other vegetable oils contain unsaturated fat and are healthy.)

Unsaturated Fats

Fats that help to lower blood cholesterol if used in place of saturated fats. However, unsaturated fats have a lot of calories, so you still need to limit them. Most (but not all) liquid vegetable oils are unsaturated. (The exceptions include coconut, palm, and palm kernel oils.) There are two types of unsaturated fats:

  • Monounsaturated fats: Examples include olive and canola oils.
  • Polyunsaturated fats: Examples include fish, safflower, sunflower, corn, and soybean oils.

Hydrogenated and Partially Hydrogenated Fats

This refers to oils that have become hardened (such as hard butter and margarine). Partially hydrogenated means the oils are only partly hardened. Foods made with hydrogenated oils should be avoided because they contain high levels of trans fatty acids, which are linked to heart disease.
Hydrogenation of fat products is used in the food industry to extend their shelf life. Trans fats are the result of partial hydrogenation of unsaturated fat. Trans fats increase low-density lipoprotein cholesterol and decrease high-density lipoprotein cholesterol, thus increasing the risk of cardiovascular disease.

Could Trans Fats Make You Cranky?

Eating a diet high in trans fatty acids, an ingredient found in fried foods, baked goods and other prepared meals and snacks, might be associated with negative -- and even aggressive -- behavior, new research from the University of California, San Diego School of Medicine suggests.



Foods High in Trans Fat

List of top 100 foods highest in trans fat. Trans fat content is in grams and measured per 100 grams of food weight.



Food Name Trans Fat

Shortening, industrial, soy (partially hydrogenated ) for baking and confections 42.9

Oil, industrial, soy ( partially hydrogenated), all purpose 34.2

Oil, industrial, soy (partially hydrogenated ), palm, principal uses icings and fillings 31.2

Oil, industrial, soy (partially hydrogenated) and cottonseed, principal use as a tortilla shortening 30.8

Oil, industrial, canola (partially hydrogenated) oil for deep fat frying 27.0

Margarine, industrial, non-dairy, cottonseed, soy oil (partially hydrogenated ), for flaky pastries 24.7

Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy 20.6

Margarine-like shortening, industrial, soy (partially hydrogenated), cottonseed, and soy, principal use 19.1

flaky pastries

Margarine-like, margarine-butter blend, soybean oil and butter 15.0

Margarine, regular, 80% fat, composite, stick, without salt 14.9

Margarine, regular, 80% fat, composite, stick, with salt 14.9

Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D 14.9

Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils 14.9

Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated 14.8

soybean, stick

Shortening, industrial, soy (partially hydrogenated ) and corn for frying 13.8

Oil, industrial, soy (partially hydrogenated), principal uses popcorn and flavoring vegetables 13.6

Shortening, vegetable, household, composite 13.2

Oil, industrial, soy (partially hydrogenated), multiuse for non-dairy butter flavor 12.9

Margarine-like, vegetable oil spread, 60% fat, stick, with salt, with added vitamin D 12.7

Margarine-like, vegetable oil spread, 60% fat, stick, with salt 12.7

Shortening, industrial, soy (partially hydrogenated), pourable liquid fry shortening 12.6

Oil, industrial, soy (partially hydrogenated ) and soy (winterized), pourable clear fry 10.8

Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D 7.4

Margarine-like, vegetable oil spread, 60% fat, stick/tub/bottle, with salt 7.4

KENTUCKY FRIED CHICKEN, Biscuit, analyzed prior to January 2007 6.1

McDONALD'S, Baked Apple Pie 6.1

ARCHWAY Home Style Cookies, Chocolate Chip Ice Box 5.8

Margarine, regular, 80% fat, composite, tub, with salt 5.8


Foods High in Trans Fat Trans Fat

Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D 5.8

PILLSBURY, Chocolate Chip Cookies, refrigerated dough 5.4

PILLSBURY GRANDS, Buttermilk Biscuits, refrigerated dough 5.2

Biscuits, plain or buttermilk, refrigerated dough, higher fat, baked 4.7

Oil, industrial, palm kernel (hydrogenated), filling fat 4.7

PILLSBURY, Cinnamon Rolls with Icing, refrigerated dough 4.5

Margarine Spread, approximately 48% fat, tub 4.4

PILLSBURY Golden Layer Buttermilk Biscuits, Artificial Flavor, refrigerated dough 4.4

McDONALD'S, McDONALDLAND Cookies 4.3

ARCHWAY Home Style Cookies, Old Fashioned Windmill Cookies 4.3

ARCHWAY Home Style Cookies, Dutch Cocoa 4.2

McDONALD'S, Warm Cinnamon Roll 4.2

Fast foods, shrimp, breaded and fried 4.2

Crackers, cream, GAMESA SABROSAS 4.0

McDONALD'S, Deluxe Warm Cinnamon Roll 3.9

ARCHWAY Home Style Cookies, Oatmeal 3.9

MARTHA WHITE FOODS, Martha White's Buttermilk Biscuit Mix, dry 3.8

Frostings, coconut-nut, ready-to-eat 3.7

Oil, industrial, palm kernel (hydrogenated) , used for whipped toppings, non-dairy 3.7

Margarine-like, vegetable oil spread, 60% fat, tub, with salt 3.7

Margarine-like, vegetable oil spread, 60% fat, tub, with salt, with added vitamin D 3.7

ARCHWAY Home Style Cookies, Iced Oatmeal 3.6

KENTUCKY FRIED CHICKEN, Potato Wedges, analyzed prior to January 2007 3.6

ARCHWAY Home Style Cookies, Date Filled Oatmeal 3.4

ARCHWAY Home Style Cookies, Molasses 3.3

ARCHWAY Home Style Cookies, Oatmeal Raisin 3.3

ARCHWAY Home Style Cookies, Reduced Fat Ginger Snaps 3.3

Butter, without salt 3.3

Butter, salted 3.3

Margarine, margarine-like vegetable oil spread, 67-70% fat, tub 3.3

ARCHWAY Home Style Cookies, Old Fashioned Molasses 3.3


Foods High in Trans Fat Trans Fat

Crackers, cream, LA MODERNA RIKIS CREAM CRACKERS 3.1

ARCHWAY Home Style Cookies, Iced Molasses 3.1

Pastry, Pastelitos de Guava (guava pastries) 2.9

ARCHWAY Home Style Cookies, Raspberry Filled 2.9

ARCHWAY Home Style Cookies, Strawberry Filled 2.9

Fast foods, hush puppies 2.7

CONTINENTAL MILLS, KRUSTEAZ Almond Poppyseed Muffin Mix, Artificially Flavored, dry 2.7

Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) 2.7

USDA Commodity Food, oil, vegetable, low saturated fat 2.6

Margarine-like spread, SMART BEAT Super Light without saturated fat 2.5

Beef sausage, pre-cooked 2.4

Margarine-like spread, BENECOL Light Spread 2.2

Snacks, granola bar, chewy, reduced sugar, all flavors 2.2

Bread, salvadoran sweet cheese (quesadilla salvadorena) 2.0

Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, choice, raw 1.9

Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, all grades, raw 1.9

Beef, ground, 70% lean meat / 30% fat, raw 1.8

McDONALD'S, Hotcakes (with 2 pats margarine & syrup) 1.8

Beef, rib, back ribs, bone-in, separable lean and fat, trimmed to 0" fat, select, raw 1.8

Oil, industrial, canola for salads, woks and light frying 1.8

Candies, confectioner's coating, peanut butter 1.8

Oil, cooking and salad, ENOVA, 80% diglycerides 1.8

Margarine-like, vegetable oil spread, approximately 37% fat, unspecified oils, with salt, with added 1.7

vitamin D

Beef, rib eye steak, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, grilled 1.7

Pepperoni, pork, beef 1.6

Beef, rib eye steak, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, 1.6

Cake, snack cakes, creme-filled, sponge 1.6

Oil, industrial, canola with antifoaming agent, principal uses salads, woks and light frying 1.6

Beef, rib eye steak, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled 1.6

Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, grilled 1.6


Foods High in Trans Fat Trans Fat

McDONALD'S, Hotcakes and Sausage 1.6

Beef, ground, 75% lean meat / 25% fat, raw 1.5

Beef, rib eye roast, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, 1.5

Beef, chuck, short ribs, boneless, separable lean and fat, trimmed to 0" fat, choice, cooked, braised 1.5

Bologna, beef 1.5

Beef, rib eye roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, choice, cooked, roasted 1.5

Cereals ready-to-eat, KELLOGG, KELLOGG'S RICE KRISPIES TREATS Cereal 1.5

Beef, rib eye steak, boneless, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, 1.5

Beef, rib eye roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, all grades, cooked, 1.5

Beef, rib eye roast, bone-in, lip-on, separable lean and fat, trimmed to 1/8" fat, select, cooked, roasted 1.5

Beef sausage, fresh, cooked 1.4

New York Times: Another Blow Against Trans Fats in Foods

Trans fat is created when a vegetable oil is pumped with hydrogen — hence the name partially hydrogenated — and becomes a solid at room temperature, said Jennifer Crum, a nutritionist at New York University’s Langone Medical Center. Trans fats in certain margarines and shortenings prolong the shelf life of cookies, cakes and frying oils.

Because their chemical composition is altered at the atomic level, trans fats increase LDL, or “bad,” cholesterol, and decrease HDL, or “good,” cholesterol. Consumption of trans fats can clog arteries.

“The problem with eating outside the home is that you never know how much trans fats are added,” Ms. Crum said. “Whenever possible, look at the ingredients on the box.”

Ms. Crum said that for most adults, no more than 10 percent of their daily calories should come from saturated fats, like those in red meat, butter and other dairy products. The United States Food and Drug Administration estimates that Americans eat 4.7 pounds of trans fat each year.

Read more ...


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