Fat's calorie density (9 per gram, versus 4 for carbohydrate or protein) means a ranking by weight alone misses what your body absorbs. Oils dissolve and absorb fully; nuts deliver their fat wrapped in fibre, which slows digestion. The number in the table counts both equally.
Fat collects in seeds, nuts, oils, and animal products like meat and dairy. Animal fats arrive saturated; plant oils shift toward unsaturated. The ranking shows what is there, not how much reaches the bloodstream. That depends on what else you eat alongside it.
FDA daily value: 78 g
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Showing 51–100 of 280 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 51 | Rice, brown, long grain, unenriched, raw | Cereal Grains and Pasta | 3.31 g | 4% |
| 52 | Sorghum grain, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 3.27 g | 4% |
| 53 | Sorghum flour, white, pearled, unenriched, dry, raw | Cereal Grains and Pasta | 3.24 g | 4% |
| 54 | Farro, pearled, dry, raw | Cereal Grains and Pasta | 3.10 g | 4% |
| 55 | Chickpeas (garbanzo beans, bengal gram), canned, sodium added, drained and rinsed | Legumes and Legume Products | 3.10 g | 4% |
| 56 | Buckwheat, whole grain | Cereal Grains and Pasta | 3.04 g | 4% |
| 57 | Khorasan, grain, dry, raw | Cereal Grains and Pasta | 2.80 g | 4% |
| 58 | Flour, whole wheat, unenriched | Cereal Grains and Pasta | 2.73 g | 3% |
| 59 | Flour, spelt, whole grain | Cereal Grains and Pasta | 2.54 g | 3% |
| 60 | Flour, buckwheat | Cereal Grains and Pasta | 2.48 g | 3% |
| 61 | Flour, barley | Cereal Grains and Pasta | 2.45 g | 3% |
| 62 | Bulgur, dry, raw | Cereal Grains and Pasta | 2.42 g | 3% |
| 63 | Blackeye pea, dry | Legumes and Legume Products | 2.42 g | 3% |
| 64 | Beans, cannellini, dry | Legumes and Legume Products | 2.20 g | 3% |
| 65 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 2.12 g | 3% |
| 66 | Soy milk, unsweetened, plain, shelf stable | Legumes and Legume Products | 2.12 g | 3% |
| 67 | Soy milk, sweetened, plain, refrigerated | Legumes and Legume Products | 1.96 g | 3% |
| 68 | Lentils, dry | Legumes and Legume Products | 1.93 g | 2% |
| 69 | Flour, rye | Cereal Grains and Pasta | 1.91 g | 2% |
| 70 | Flour, semolina, fine | Cereal Grains and Pasta | 1.84 g | 2% |
| 71 | Flour, corn, yellow, fine meal, enriched | Cereal Grains and Pasta | 1.74 g | 2% |
| 72 | Wild rice, dry, raw | Cereal Grains and Pasta | 1.70 g | 2% |
| 73 | Flour, wheat, all-purpose, unenriched, unbleached | Cereal Grains and Pasta | 1.70 g | 2% |
| 74 | Fonio, grain, dry, raw | Cereal Grains and Pasta | 1.69 g | 2% |
| 75 | Flour, bread, white, enriched, unbleached | Cereal Grains and Pasta | 1.65 g | 2% |
| 76 | Flour, pastry, unenriched, unbleached | Cereal Grains and Pasta | 1.64 g | 2% |
| 77 | Corn, sweet, yellow and white kernels, fresh, raw | Vegetables and Vegetable Products | 1.63 g | 2% |
| 78 | Flour, semolina, coarse and semi-coarse | Cereal Grains and Pasta | 1.60 g | 2% |
| 79 | Flour, 00 | Cereal Grains and Pasta | 1.52 g | 2% |
| 80 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 1.51 g | 2% |
| 81 | Beans, Dry, Navy (0% moisture) | Legumes and Legume Products | 1.51 g | 2% |
| 82 | Kale, raw | Vegetables and Vegetable Products | 1.49 g | 2% |
| 83 | Flour, wheat, all-purpose, enriched, bleached | Cereal Grains and Pasta | 1.48 g | 2% |
| 84 | Flour, wheat, all-purpose, enriched, unbleached | Cereal Grains and Pasta | 1.48 g | 2% |
| 85 | Sauce, pasta, spaghetti/marinara, ready-to-serve | Soups, Sauces, and Gravies | 1.48 g | 2% |
| 86 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 1.45 g | 2% |
| 87 | Beans, Dry, Black (0% moisture) | Legumes and Legume Products | 1.45 g | 2% |
| 88 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 1.44 g | 2% |
| 89 | Beans, Dry, Carioca (0% moisture) | Legumes and Legume Products | 1.44 g | 2% |
| 90 | Beans, navy, canned, sodium added, drained and rinsed | Legumes and Legume Products | 1.40 g | 2% |
| 91 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 1.32 g | 2% |
| 92 | Beans, Dry, Small White (0% moisture) | Legumes and Legume Products | 1.32 g | 2% |
| 93 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 1.31 g | 2% |
| 94 | Beans, Dry, Dark Red Kidney (0% moisture) | Legumes and Legume Products | 1.31 g | 2% |
| 95 | Flour, rice, white, unenriched | Cereal Grains and Pasta | 1.30 g | 2% |
| 96 | Beans, kidney, light red, canned, sodium added, sugar added, drained and rinsed | Legumes and Legume Products | 1.30 g | 2% |
| 97 | Blackeye pea, canned, sodium added, drained and rinsed | Legumes and Legume Products | 1.30 g | 2% |
| 98 | Beans, Dry, Light Tan (0% moisture) | Legumes and Legume Products | 1.28 g | 2% |
| 99 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 1.28 g | 2% |
| 100 | Beans, Dry, Small Red (0% moisture) | Legumes and Legume Products | 1.28 g | 2% |
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