10:49 م
diet
How do I count the oils I eat?
The chart gives a quick guide to the amount of oils in some common foods:
How do I count the oils I eat?
The chart gives a quick guide to the amount of oils in some common foods:
Amount of food | Amount of oil | Calories from oil | Total calories | ||||||
|---|---|---|---|---|---|---|---|---|---|
Teaspoons /grams | Approximate calories | Approximate calories | |||||||
| |||||||||
Oils: | |||||||||
| |||||||||
Vegetable oils (such as canola, corn, cottonseed, olive, peanut, safflower, soybean, and sunflower) | 1 Tbsp | 3 tsp/14 g | 120 | 120 | |||||
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Foods rich in oils: | |||||||||
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Margarine, soft (trans fat free) | 1 Tbsp | 2 ½ tsp/11 g | 100 | 100 | |||||
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Mayonnaise | 1 Tbsp | 2 ½ tsp/11 g | 100 | 100 | |||||
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Mayonnaise-type salad dressing | 1 Tbsp | 1 tsp/5 g | 45 | 55 | |||||
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Italian dressing | 2 Tbsp | 2 tsp/8 g | 75 | 85 | |||||
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Thousand Island dressing | 2 Tbsp | 2 ½ tsp/11 g | 100 | 120 | |||||
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Olives, ripe, canned | 4 large | ½ tsp/ 2 g | 15 | 20 | |||||
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Avocado* | ½ med | 3 tsp/15 g | 130 | 160 | |||||
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Peanut butter* | 2 T | 4 tsp/ 16 g | 140 | 190 | |||||
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Peanuts, dry roasted* | 1 oz | 3 tsp/14 g | 120 | 165 | |||||
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Mixed nuts, dry roasted* | 1 oz | 3 tsp/15 g | 130 | 170 | |||||
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Cashews, dry roasted* | 1 oz | 3 tsp/13 g | 115 | 165 | |||||
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Almonds, dry roasted* | 1 oz | 3 tsp/15 g | 130 | 170 | |||||
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Hazelnuts* | 1 oz | 4 tsp/18 g | 160 | 185 | |||||
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Sunflower seeds* | 1 oz | 3 tsp/14 g | 120 | 165 | |||||
*Avocados are part of the fruit group, nuts and seeds are part of the protein foods group.
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