Oils & Fats: Calories & Nutrition Facts

Oils & Fats


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When you hear the term fat, you may automatically assume the food is unhealthy. In reality, many oils and fats contain nutrients that are good for your body and important for overall health.

Monosaturated Fats

The term ‘monosaturated fat’ is often used interchangeably with the term ‘heart-healthy’ fat because, as you will learn below, monosaturated fats help to prevent various forms of heart disease. Monosaturated fats contain 9 calories per gram, as the calorie chart below will show, and they may also contain a variety of other nutrients. Some of the best sources of monosaturated fat include avocados, avocado oil, olive oil, nuts, olives, and seeds.

Saturated and Trans Fats

Saturated fats are made up of triglycerides and they are commonly found in foods made from animal products such as cheese, butter, lard, and fatty cuts of meat. Even some products made from vegetable sources such as coconut oil and palm kernel oil are high in saturated fat. Trans fats are actually a type of unsaturated fat, but that doesn’t make them healthy. In fact, trans fats have been linked to increased risk for heart disease. Trans fats can be found in milk, hydrogenated oils, and many fried foods.
Not all fats and oils are bad for you, but some of them are. Monosaturated fats, for example, provide heart health benefits while certain kinds of saturated and trans fats can contribute to health problems. Check the calorie calculator for various oils and fats to determine the calories and nutritional information.

Improved Heart Health

As was mentioned earlier, monosaturated fats can actually be good for you – they have the potential to help reduce your risk for heart disease. Monosaturated fats help to lower your LDL (bad cholesterol) levels which, in turn, reduces your risk for both heart attack and stroke. These fats can also help to support and maintain cell growth. Additionally, monosaturated fats also tend to be high in Vitamin E which is an important antioxidant.

Saturated Fat and Cholesterol

During the 20th century it was widely believed that saturated fat not only increased cholesterol levels, but that it also contributed to heart disease. Upon further investigation, however, researchers now know that saturated fat consumption can raise both LDL (bad cholesterol) and HDL (good cholesterol) levels. Whether or not saturated fat is good for you largely depends on the way the food is processed or prepared. Saturated fat from whole milk, for example, can be good for you while saturated fat from fried foods is not.