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 2001–2050 of 6,664 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Bread, whole wheat, homemade (2/3 whole wheat flour), toasted | Baked Products | 5.90 g | 8% | CNF |
| 2002 | Oats, whole grain, rolled, old fashioned | Cereal Grains and Pasta | 5.89 g | 8% | USDA_FF |
| 2003 | Snacks, CLIF BAR, mixed flavors | Snacks | 5.88 g | 8% | USDA_SR |
| 2004 | Cornmeal, yellow (Navajo) | American Indian/Alaska Native Foods | 5.88 g | 8% | USDA_SR |
| 2005 | Snacks, Clif bar, all flavours | Snacks | 5.88 g | 8% | CNF |
| 2006 | Rosemary, fresh | Spices and Herbs | 5.86 g | 8% | USDA_SR |
| 2007 | Spices, rosemary, fresh | Spices and Herbs | 5.86 g | 8% | CNF |
| 2008 | Spices, saffron | Spices and Herbs | 5.85 g | 8% | USDA_SR |
| 2009 | Frozen novelties, KLONDIKE, SLIM-A-BEAR Vanilla Sandwich | Sweets | 5.85 g | 8% | USDA_SR |
| 2010 | Cereal, ready to eat, Kashi: GoLean Crunch, Kashi | Breakfast cereals | 5.85 g | 8% | CNF |
| 2011 | Spices, saffron | Spices and Herbs | 5.85 g | 8% | CNF |
| 2012 | McDONALD'S, Hotcakes (plain) | Fast Foods | 5.84 g | 7% | USDA_SR |
| 2013 | Winged beans, mature seeds, cooked, boiled, with salt | Legumes and Legume Products | 5.84 g | 7% | USDA_SR |
| 2014 | Winged beans, mature seeds, cooked, boiled, without salt | Legumes and Legume Products | 5.84 g | 7% | USDA_SR |
| 2015 | Potatoes, yellow fleshed, french fried, frozen, unprepared | Vegetables and Vegetable Products | 5.84 g | 7% | USDA_SR |
| 2016 | Beans, winged (goa beans), dry, boiled, with salt | Legumes and Legume Products | 5.84 g | 7% | CNF |
| 2017 | Beans, winged (goa beans), dry, boiled | Legumes and Legume Products | 5.84 g | 7% | CNF |
| 2018 | Tofu, regular; soft or firm, prepared with magnesium chloride (nigari) | Legumes and Legume Products | 5.83 g | 7% | CNF |
| 2019 | Peppers, hot chile, sun-dried | Vegetables and Vegetable Products | 5.81 g | 7% | USDA_SR |
| 2020 | Pepper, hot chili, red, sun-dried | Vegetables and Vegetable Products | 5.81 g | 7% | CNF |
| 2021 | Oats, whole grain, steel cut | Cereal Grains and Pasta | 5.80 g | 7% | USDA_FF |
| 2022 | Bread, roll, Mexican, bollilo | Baked Products | 5.80 g | 7% | USDA_SR |
| 2023 | Potatoes, french fried, cottage-cut, salt not added in processing, frozen, as purchased | Vegetables and Vegetable Products | 5.78 g | 7% | USDA_SR |
| 2024 | Potato, french-fried, frozen, cottage cut, salt not added in processing, unprepared | Vegetables and Vegetable Products | 5.78 g | 7% | CNF |
| 2025 | Cereal, ready to eat, Crispy Rice, Nature's Path | Breakfast cereals | 5.71 g | 7% | CNF |
| 2026 | Snacks, tortilla chips, low fat, unsalted | Snacks | 5.70 g | 7% | USDA_SR |
| 2027 | Tortilla chips, low fat, baked without fat | Snacks | 5.70 g | 7% | USDA_SR |
| 2028 | Snacks, tortilla chips, unsalted, low fat | Snacks | 5.70 g | 7% | CNF |
| 2029 | Snacks, tortilla chips, low fat, baked without fat | Snacks | 5.70 g | 7% | CNF |
| 2030 | Cereal, ready to eat, Toasted O's, President's Choice | Breakfast cereals | 5.70 g | 7% | CNF |
| 2031 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch | Breakfast Cereals | 5.66 g | 7% | USDA_SR |
| 2032 | McDONALD'S, McFLURRY with OREO cookies | Fast Foods | 5.66 g | 7% | USDA_SR |
| 2033 | Bread, naan, plain, commercially prepared, refrigerated | Baked Products | 5.65 g | 7% | USDA_SR |
| 2034 | Indian, bread, naan | Baked Products | 5.65 g | 7% | CNF |
| 2035 | Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar | Breakfast Cereals | 5.64 g | 7% | USDA_SR |
| 2036 | Cereals ready-to-eat, QUAKER WHOLE HEARTS oat cereal | Breakfast Cereals | 5.61 g | 7% | USDA_SR |
| 2037 | Biscuits, mixed grain, refrigerated dough | Baked Products | 5.60 g | 7% | USDA_SR |
| 2038 | Potatoes, mashed, dehydrated, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 5.60 g | 7% | USDA_SR |
| 2039 | Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits | Breakfast Cereals | 5.60 g | 7% | USDA_SR |
| 2040 | Potato, mashed, prepared from flakes without milk, whole milk and margarine added | Vegetables and Vegetable Products | 5.60 g | 7% | CNF |
| 2041 | Dessert, frozen yogourt, vanilla, soft-serve | Sweets | 5.60 g | 7% | CNF |
| 2042 | Biscuit, multigrain, refrigerated dough | Baked Products | 5.60 g | 7% | CNF |
| 2043 | Seeds, breadfruit seeds, raw | Nut and Seed Products | 5.59 g | 7% | USDA_SR |
| 2044 | Seeds, breadfruit seeds, raw | Nuts and Seeds | 5.59 g | 7% | CNF |
| 2045 | Incaparina, dry mix (corn and soy flours), unprepared | Breakfast Cereals | 5.58 g | 7% | USDA_SR |
| 2046 | Beverages, Protein powder soy based | Beverages | 5.56 g | 7% | USDA_SR |
| 2047 | Plant-based beverage, protein powder, soy based, powder | Beverages | 5.56 g | 7% | CNF |
| 2048 | Pasta salad with vegetables, prepared with Italian dressing, homemade | Mixed Dishes | 5.56 g | 7% | CNF |
| 2049 | Coffee, instant, with sugar, cappucino flavour, powder | Beverages | 5.56 g | 7% | CNF |
| 2050 | Cereal, ready to eat, Alpen: low fat, unsalted, without sugar, Weetabix | Breakfast cereals | 5.55 g | 7% | CNF |
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