The Fatty Acid Profiles of Common Foods

Last Updated on February 25, 2022 by Michael Joseph

There are many different food sources of dietary fat.

Each of these foods contains different types of fatty acids, specifically saturated, monounsaturated, polyunsaturated, omega-3, and omega-6 fatty acids.

In this regard, some people may be trying to limit their intake of particular fatty acids or increase their intake of others.

However, it can be challenging to determine which foods contain which fatty acids.

This guide presents the fatty acid profile of common foods, organized by food category. Additionally, the most concentrated fatty acid for each food will be highlighted in bold.

All nutritional data is from the USDA FoodData Central Database and the NCC Nutrition Database.

Values are ‘per 100 grams‘ for each food.

Food Sources of Dietary Fat.

Fatty Acid Profiles of Cocoa Products (Per 100g)

The following table shows the fatty acid profiles for chocolate products. Chocolate tends to contain mainly saturated fatty acids.

NameTotal FatSaturated MonounsaturatedPolyunsaturatedOmega-3Omega-6
Cocoa butter100g59.7g32.9g 3.0g0.10g2.80g
Cocoa powder13.7g8.07g 4.57g0.44g0.00g0.44g
Dark chocolate (70-85% cocoa)42.63g24.49g12.78g1.26g0.03g1.21g
Milk chocolate29.66g18.51g7.19g1.38g0.12g0.31g
White chocolate32.09g19.41g9.10g1.01g0.10g0.90g
The fatty acid profiles of chocolate products, per 100 grams

Fatty Acid Profiles of Cooking Oils and Fats (Per 100g)

The fatty acid profiles of cooking oils tend to vary widely depending on the oil or fat source.

Most animal-based fats tend to be highest in saturated and monounsaturated fat. Meanwhile, a lot of vegetable oils are predominantly polyunsaturated fat.

NameTotal FatSaturated MonounsaturatedPolyunsaturatedOmega-3Omega-6
Avocado oil100g11.56g70.55g13.49g0.96g12.53g
Butter81.11g50.49g23.43g3.01g0.32g1.01g
Canola (rapeseed) oil100.0g7.37g63.28g28.14g9.14g18.64g
Canola, high oleic100.0g6.79g72.73g15.79g2.20g12.92g
Coconut oil99.06g82.48g6.33g1.70g0.02g1.70g
Corn oil100.0g12.95g27.58g54.68g1.16g53.23g
Cottonseed oil100.0g25.90g17.80g51.90g0.20g51.60g
Ghee99.48g61.92g28.73g3.69g1.45g1.24g
Goose fat99.80g27.70g56.70g11.0g0.50g9.80g
Grapeseed oil100.0g9.60g16.10g69.90g0.06g69.60g
Lard100.0g39.20g45.10g11.20g1.00g10.20g
Macadamia oil100.0g14.31g78.80g2.52g0.32g2.21g
Olive oil100.0g13.81g72.96g10.52g0.76g9.76g
Palm kernel oil100.0g81.50g11.40g1.60g0g1.60g
Peanut oil100.0g16.90g46.20g32.0g0g32.0g
Rice bran oil100.0g19.70g39.30g35.0g1.60g33.40g
Safflower oil100.0g6.20g14.36g74.62g0g74.62g
Safflower oil, high oleic100.0g7.54g75.22g12.82g0.10g12.72g
Sesame oil100.0g14.41g39.70g41.70g0.30g41.30g
Soybean oil100.0g15.65g22.78g57.74g6.79g50.42g
Sunflower oil100.0g10.30g19.50g65.70g0g65.70g
Sunflower oil, high oleic100.0g9.86g83.69g3.80g0.19g3.61g
Tallow (beef fat)100.0g49.80g41.80g4.00g0.60g3.10g
Vegetable shortening (Crisco)100.0g25.0g20.83g50.0g5.82g43.44g
The fatty acid profiles of cooking oils and fats, per 100-grams

Fatty Acid Profiles of Dairy Foods (Per 100g)

Here are the fatty acid profiles for different dairy-based foods. Saturated fat tends to be the predominant fatty acid in dairy products.

NameTotal fatSaturatedMonounsaturatedPolyunsaturatedOmega-3Omega-6
Butter81.11g50.49g23.43g3.01g0.32g1.01g
Buttermilk, whole3.31g1.90g0.83g0.20g0.08g0.10g
Buttermilk, 2% fat2.0g1.24g0.58g0.07g0.03g0.03g
Buttermilk, skim0.88g0.53g0.25g0.03g0.01g0.02g
Cheese, Brie27.68g17.41g8.01g0.83g0.31g0.14g
Cheese, Cheddar33.31g18.87g8.27g1.42g0.14g0.79g
Cheese, Cheddar, 50% reduced-fat15.76g9.00g4.08g0.68g0.07g0.46g
Cheese, Gouda27.44g17.61g7.75g0.66g0.39g0.26g
Cheese, Mozzarella24.64g15.56g7.03g0.78g0.21g0.25g
Cheese, Parmesan, fresh25.0g15.75g7.52g0.57g0.30g0.01g
Cheese, Parmesan, dried, grated27.84g15.37g7.13g1.39g0.12g0.87g
Cream cheese28.60g18.02g8.07g1.03g0.38g0.34g
Cream cheese, light16.67g8.95g4.00g0.58g0.08g0.32g
Milk, Whole3.25g1.87g0.81g0.20g0.08g0.07g
Milk, 2% fat1.96g1.26g0.56g0.07g0.01g0.05g
Milk, skim0.08g0.06g0.02g<0.01g<0.01g<0.01g
Sour cream19.35g10.14g4.59g0.80g0.09g0.44g
Whey protein concentrate10.24g2.05g1.30g4.20g0.47g3.59g
Yogurt, Greek3.96g2.48g1.16g0.11g0.03g0.05g
Yogurt, Greek, low-fat1.95g1.22g0.57g0.06g0.02g0.03g
Yogurt, whole3.25g2.10g0.89g0.09g0.03g0.02g
Yogurt, low-fat1.55g1.00g0.43g0.04g0.01g0.03g
Fatty acid profiles for dairy foods, per 100 grams

Fatty Acid Profiles of Eggs (Per 100g)

Several different egg varieties exist, and monounsaturated fats are generally the primary fatty acids in eggs.

NameTotal fatSaturatedMonounsaturatedPolyunsaturatedOmega-3Omega-6
Chicken egg9.51g3.13g3.66g1.91g0.10g1.58g
Duck egg13.77g3.68g6.53g0.86g0.07g0.39g
Goose egg13.27g3.60g5.75g1.67g0.55g0.68g
Quail egg11.09g3.56g4.32g1.32g0.04g0.94g
Turkey egg11.88g3.63g4.57g1.66g0.08g1.17g
Fatty acid profile of common egg varieties, per 100 grams

Fatty Acid Profiles of Fruit and Vegetables (Per 100g Raw Weight)

Here are the fatty acid profiles for fruit and vegetables that contain at least a small amount of dietary fat.

NameTotal fatSaturatedMonounsaturatedPolyunsaturatedOmega-3Omega-6
Avocado14.66g2.13g9.80g1.82g0.11g1.69g
Coconut33.49g29.70g1.43g0.37g0.00g0.37g
Edamame (cooked)6.40g0.74g1.21g3.01g0.35g2.65g
Fava beans0.60g0.14g0.02g0.31g0.19g0.12g
Green peas0.40g0.07g0.04g0.19g0.04g0.0g
Jackfruit0.64g0.20g0.16g0.09g0.08g0.02g
Olives (green)15.32g2.03g11.31g1.31g0.09g1.22g
Olives (black)10.90g2.28g7.65g0.63g0.00g0.63g
Sweetcorn (canned and drained)1.22g0.25g0.37g0.52g0.02g0.14g
Fatty acid profiles for fruit and vegetables, per 100g

Fatty Acid Profiles of Grains (Per 100g Raw Weight)

Although they are predominantly a source of carbohydrates, grains do contain small amounts of fat.

Here are the fatty acid profiles for some of the most common whole-grain varieties.

NameTotal fatSaturatedMonounsaturatedPolyunsaturatedOmega-3Omega-6
Amaranth7.02g1.46g1.69g2.78g0.04g2.74g
Brown rice2.68g0.54g0.97g0.96g0.04g0.92g
Buckwheat3.40g0.74g1.04g1.04g0.08g0.96g
Millet4.22g0.72g0.77g2.13g0.12g2.02g
Oats6.52g1.11g1.98g2.30g0.10g2.20g
Quinoa6.07g0.71g1.61g3.29g0.31g2.98g
Sorghum3.46g0.61g1.13g1.56g0.07g1.49g
Teff4.59g0.87g1.14g2.07g0.26g1.81g
Whole wheat flour2.50g0.43g0.28g1.17g0.07g1.09g
Wild rice1.08g0.16g0.16g0.68g0.30g0.38g
Fatty acid profiles for whole grains, per 100g

Fatty Acid Profiles of Legumes (Per 100g Raw Weight)

Most legumes contain at least a small amount of dietary fat. However, some legumes, such as lupin beans and soybeans, provide substantial amounts of fat.

Here are the fatty acid profiles of some common legumes.

NameTotal fatSaturatedMonounsaturatedPolyunsaturatedOmega-3Omega-6
Black beans1.42g0.37g0.12g0.61g0.28g0.33g
Black-eyed peas1.26g0.33g0.11g0.54g0.20g0.34g
Lentils1.06g0.15g0.19g0.53g0.11g0.41g
Lima beans0.69g0.16g0.06g0.31g0.10g0.22g
Lupin beans9.74g1.16g3.94g2.44g0.45g2.00g
Mung beans1.15g0.35g0.16g0.38g0.03g0.36g
Navy beans1.50g0.17g0.13g0.87g0.54g0.34g
Pinto beans1.23g0.24g0.23g0.41g0.24g0.17g
Soybeans19.94g2.88g4.40g11.26g1.33g9.93g
Split peas0.68g0.12g0.06g0.33g0.06g0.00g
Fatty acid profiles of legumes, per 100g

Fatty Acid Profiles of Meat and Poultry (Per 100g Raw Weight)

The primary fatty acids in meat and poultry tend to be saturated and monounsaturated fats.

However, the fat content can significantly vary depending on how the animal was fed, and whether the meat is a lean or fatty cut.

NameTotal fatSaturatedMonounsaturatedPolyunsaturatedOmega-3Omega-6
Beef, ground, 80% lean20.0g7.58g8.85g0.52g0.05g0.44g
Beef, ground, 95% lean5.00g2.18g1.99g0.26g0.03g0.19g
Beef kidney4.65g1.44g0.96g1.14g0.01g1.08g
Beef liver5.26g2.95g1.12g1.11g0.02g1.08g
Bison, ground15.93g6.80g6.22g0.75g0.08g0.58g
Chicken breast, skinless4.51g1.27g1.54g0.98g0.10g0.82g
Chicken breast, skin7.42g2.08g2.90g1.58g0.10g1.41g
Chicken drumstick9.95g2.93g3.59g2.87g0.17g2.60g
Chicken thigh16.61g4.52g6.94g3.47g0.17g3.12g
Duck, meat and skin, domestic39.34g13.22g18.69g5.08g0.39g4.69g
Duck, skinless, domestic5.95g2.32g1.54g0.75g0.08g0.67g
Duck, meat and skin, wild12.10g3.91g5.63g1.19g0.01g1.06g
Duck, skinless, wild4.25g1.32g1.21g0.58g0.07g0.51g
Goose, meat and skin, domestic33.62g9.78g17.77g3.76g0.21g3.34g
Goose meat, skinless, domestic7.13g2.79g1.85g0.90g0.10g0.80g
Lamb, loin chop26.19g11.16g7.47g0.97g0.31g0.27g
Lamb, ground, 85% lean20.71g9.93g7.95g1.12g0.32g0.42g
Pork belly53.01g19.33g24.70g5.65g0.48g5.03g
Pork chop, loin15.15g5.35g6.68g1.30g0.01g1.17g
Pork, ground, 84% lean16.0g4.93g6.68g2.05g0.12g1.90g
Pork, ground, 96% lean 4.0g1.42g1.89g0.66g0.04g0.56g
Turkey breast, with skin7.42g2.08g2.90g1.58g0.10g1.41g
Turkey breast, skinless2.08g0.59g0.63g0.53g0.03g0.47g
Turkey, ground, 85% lean12.54g3.41g4.55g3.49g0.20g3.09g
Turkey, ground, 93% lean8.34g2.17g2.84g2.54g0.15g2.22g
Fatty acid profiles of meats and poultry, per 100g

Fatty Acid Profiles of Nuts and Seeds (Per 100g)

With the exception of chestnuts, most nuts and seeds have a high fat content.

Depending on the type of nut or seed, either monounsaturated or polyunsaturated fatty acids are the main fatty acids.

NameTotal fatSaturatedMonounsaturatedPolyunsaturatedOmega-3Omega-6
Acorns23.86g3.10g15.11g4.60g4.60g
Almonds49.93g3.80g31.55g12.33g0.01g12.32g
Brazil nuts67.10g16.13g23.88g24.40g0.02g23.88g
Cashew nuts43.85g7.78g23.80g7.85g0.06g7.78g
Chestnuts3.91g0.74g1.35g1.55g0.17g1.38g
Chia seeds30.74g3.78g2.31g23.67g17.83g5.84g
Flax seeds42.16g3.66g7.53g28.73g22.81g5.90g
Hemp seeds35.50g2.94g3.83g24.50g7.08g17.35g
Hickory nuts64.37g7.04g32.61g21.89g1.05g20.62g
Macadamia nuts75.77g12.06g58.88g1.50g0.21g1.30g
Peanuts49.24g6.28g24.43g15.56g0.01g15.52g
Pecans71.97g6.18g40.80g21.61g0.99g20.63g
Pili nuts68.37g4.90g18.76g34.07g0.11g33.61g
Pistachio nuts45.32g5.91g23.26g14.38g0.29g14.09g
Poppy seeds41.56g4.52g5.98g28.57g0.27g28.29g
Pumpkin seeds49.05g8.54g15.73g19.86g0.11g19.56g
Sesame seeds49.67g6.96g18.76g21.77g0.38g21.37g
Sunflower seeds51.46g4.46g18.53g23.14g0.09g23.05g
Walnuts65.21g6.13g8.93g47.17g9.08g38.09g
Watermelon seeds47.37g9.78g7.41g28.09g0.00g28.09g
Fatty acid profiles of nuts and seeds, per 100g

Fatty Acid Profiles of Seafood (Per 100g Raw Weight)

Seafood can be quite lean or fatty, depending on the specific type of fish. Additionally, fatty seafood provides the best dietary source of omega-3 fatty acids.

Here are the fatty acid profiles for various common seafood options.

NameTotal fatSaturatedMonounsaturatedPolyunsaturatedOmega-3Omega-6
Abalone0.76g0.15g0.11g0.10g0.09g0.01g
Anchovies4.84g1.28g1.18g1.64g1.48g0.10g
Catfish (farmed)7.19g1.59g3.12g1.35g0.17g1.01g
Catfish (wild)2.85g0.74g1.10g0.64g0.42g0.20g
Clams0.96g0.12g0.12g0.19g0.13g0.04g
Conch (cooked)1.20g0.37g0.33g0.27g0.12g0.05g
Crab1.08g0.22g0.19g0.39g0.32g0.01g
Crayfish1.20g0.18g0.24g0.37g0.20g0.15g
Eel11.66g2.36g7.19g0.95g0.65g0.20g
Fish roe 6.42g1.46g1.66g2.66g2.43g0.03g
Herring9.04g2.04g3.74g2.13g1.73g0.13g
Lobster0.75g0.18g0.22g0.30g0.22g0.04g
Mackerel13.89g3.26g5.46g3.35g2.67g0.22g
Mussels2.24g0.43g0.51g0.61g0.52g0.08g
Octopus1.04g0.23g0.16g0.24g0.16g0.01g
Oysters2.30g0.51g0.36g0.89g0.82g0.06g
Sablefish15.30g3.20g8.06g2.04g1.66g0.17g
Salmon (Atlantic, farmed)13.42g3.05g3.77g3.89g2.51g0.98g
Salmon (Atlantic, wild)6.34g0.98g2.10g2.54g2.02g0.17g
Sardines10.40g3.00g2.90g3.10g2.60g0.20g
Shrimp0.51g0.10g0.09g0.15g0.07g0.04g
Sprats6.53g1.47g2.70g1.54g1.38g0.16g
Squid1.38g0.36g0.11g0.52g0.50g0.01g
Striped bass2.33g0.51g0.66g0.78g0.77g0.02g
Swordfish6.65g1.61g3.00g1.15g0.94g0.07g
Tuna (light, canned in water)0.96g0.21g0.11g0.28g0.23g0.02g
Tuna (white, canned in water)2.97g0.79g0.78g1.11g0.95g0.06g
Tuna, bluefin4.90g1.26g1.60g1.43g1.30g0.05g
Tuna, skipjack1.01g0.33g0.19g0.32g0.27g0.02g
Tuna, yellowfin0.49g0.17g0.12g0.15g0.11g0.01g
Fatty acid profiles of seafood, per 100g

Notes

  • All nutritional values are courtesy of the USDA FoodData Central Database and NCC Nutrition Database. These are the two of the most reliable major nutrition databases.
  • Plant foods can vary depending on the growing conditions. Additionally, animal-based foods can vary nutritionally depending on how the animals were fed, and how lean the food is. In other words: although the values should be very accurate, food can vary slightly from one sample to another.
  • Knowing the fatty acid profile of a particular food can be very useful. However, dietary decisions should be based on all the nutrients a food offers, as well as the overall diet.

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