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 3,560 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Cereal, hot, cream of wheat, quick, dry | Breakfast cereals | 1.32 g | 2% |
| 2002 | Cereal, hot, oats, large flakes, prepared, Rogers | Breakfast cereals | 1.32 g | 2% |
| 2003 | Bagel, plain (with onion, poppy seed and/or sesame seed) | Baked Products | 1.32 g | 2% |
| 2004 | Beans, yardlong, mature seeds, raw | Legumes and Legume Products | 1.31 g | 2% |
| 2005 | Carissa (natalplum), raw | Fruits and fruit juices | 1.30 g | 2% |
| 2006 | Cracker, crispbread, rye | Baked Products | 1.30 g | 2% |
| 2007 | Cereal, ready to eat, Corn Flakes, Selection | Breakfast cereals | 1.29 g | 2% |
| 2008 | Yogourt beverage, vanilla flavoured | Dairy and Egg Products | 1.28 g | 2% |
| 2009 | Yogourt beverage, vanilla flavoured, with added Vitamin D | Dairy and Egg Products | 1.28 g | 2% |
| 2010 | Potato, O'brien, homemade | Vegetables and Vegetable Products | 1.28 g | 2% |
| 2011 | Grains, wheat, sprouted | Cereals, Grains and Pasta | 1.27 g | 2% |
| 2012 | Cereal, ready to eat, Special K: with Red Berries, Kellogg's | Breakfast cereals | 1.27 g | 2% |
| 2013 | Grains, rice and vermicelli mix, beef flavour, unprepared | Cereals, Grains and Pasta | 1.27 g | 2% |
| 2014 | Babyfood, vegetable and grain, jarred, creamed corn with rice | Babyfoods | 1.27 g | 2% |
| 2015 | Yogourt, fruit flavoured, low fat, with added omega-3 from flax (0.5-1.9% M.F.) | Dairy and Egg Products | 1.26 g | 2% |
| 2016 | Melon, horned | Fruits and fruit juices | 1.26 g | 2% |
| 2017 | Black-eyed peas (cowpeas, crowder, southern), common, mature seeds, raw | Legumes and Legume Products | 1.26 g | 2% |
| 2018 | Cereal, hot, cream of wheat, regular, dry | Breakfast cereals | 1.25 g | 2% |
| 2019 | Cereal, hot, oats, porridge (with added oat bran, wheat bran and flax seed), prepared, Rogers | Breakfast cereals | 1.25 g | 2% |
| 2020 | Nuts, European chestnuts (sweet), raw, peeled | Nuts and Seeds | 1.25 g | 2% |
| 2021 | Plant-based beverage, almond, enriched, sweetened, chocolate flavoured | Beverages | 1.25 g | 2% |
| 2022 | Soup, tomato, canned, condensed, reduced sodium, 2% M.F. milk added | Soups, Sauces and Gravies | 1.24 g | 2% |
| 2023 | Spices, cinnamon, ground | Spices and Herbs | 1.24 g | 2% |
| 2024 | Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker | Breakfast cereals | 1.24 g | 2% |
| 2025 | Nuts, Japanese chestnuts, dried | Nuts and Seeds | 1.24 g | 2% |
| 2026 | Beans, cranberry (roman), raw | Legumes and Legume Products | 1.23 g | 2% |
| 2027 | Beans, pinto, raw | Legumes and Legume Products | 1.23 g | 2% |
| 2028 | Sports drink, orange flavour, powder | Beverages | 1.23 g | 2% |
| 2029 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 1.23 g | 2% |
| 2030 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 1.22 g | 2% |
| 2031 | Soy flour, defatted | Legumes and Legume Products | 1.22 g | 2% |
| 2032 | Cereal, hot, 9 grain, prepared, Rogers | Breakfast cereals | 1.21 g | 2% |
| 2033 | Soup, tomato, canned, condensed, 2% M.F. milk added | Soups, Sauces and Gravies | 1.21 g | 2% |
| 2034 | Chinese dish, soup, hot and sour, restaurant prepared | Soups, Sauces and Gravies | 1.21 g | 2% |
| 2035 | Soup, Italian wedding, ready-to-serve | Soups, Sauces and Gravies | 1.21 g | 2% |
| 2036 | Cereal, hot, corn grits (yellow), dry | Breakfast cereals | 1.20 g | 2% |
| 2037 | Lychee, dried | Fruits and fruit juices | 1.20 g | 2% |
| 2038 | Bagel, oat bran | Baked Products | 1.20 g | 2% |
| 2039 | Bread, pita, white | Baked Products | 1.20 g | 2% |
| 2040 | Cake, pound, commercial, fat free | Baked Products | 1.20 g | 2% |
| 2041 | Nuts, Chinese chestnuts, roasted | Nuts and Seeds | 1.19 g | 2% |
| 2042 | Cereal, ready to eat, Sugar Crisp, Post | Breakfast cereals | 1.18 g | 2% |
| 2043 | Beans, small white, raw | Legumes and Legume Products | 1.18 g | 2% |
| 2044 | Corn, sweet, white, raw | Vegetables and Vegetable Products | 1.18 g | 2% |
| 2045 | Pomegranate, raw | Fruits and fruit juices | 1.17 g | 2% |
| 2046 | Meal replacement (cereal), ready to eat, Force Active, President's Choice | Breakfast cereals | 1.17 g | 2% |
| 2047 | Soup, cream, asparagus, ready-to-serve | Soups, Sauces and Gravies | 1.17 g | 2% |
| 2048 | Beverage, whey protein isolate, powder | Beverages | 1.16 g | 1% |
| 2049 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 1.16 g | 1% |
| 2050 | Peas, split, raw | Legumes and Legume Products | 1.16 g | 1% |
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