Fats Table

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Quick Links Recommendations Vitamin B12 Calcium & Vitamin D Protein Sports Nutrition Meal Plans Vegan Kids Research on Vegans Disease Treatment Soy & Food Allergies Raw Foodism Dietetics Companion Animals Translations Avocado (cubed) Almonds (dry-roasted; 22 kernels) Brazil nuts (dried; 6-8 kernels) Cashews (dry-roasted) Chia seeds (dried) Flaxseeds (ground) Hazelnuts / Filberts (dry-roasted) Macadamias (dry-roasted, 10-12 kernels) Olive (large) Peanuts (dry-roasted) Pecans (dry-roasted) Pistachios (47 kernels Soybeans (boiled) 1C Food Amount SFA (% cal) Table 1. High Fat Plant Foods MUFA (%cal) PUFA (%cal) n-6 (LA)
b

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Vegan For Life by Jack Norris, RD & Ginny Messina, MPH, RD

High Fat Plant Foods and Oils Tables

Note: The numbers in the following tables are rounded. The n-6:n-3 (omega-6 to omega-3) ratio is calculated using the non-rounded numbers. Calculations are based on the USDA Nutrient Database unless otherwise noted.

n-3 (ALA)
b

n-6:n-3

Vit E (mg)a

(g) 17 69 14 2.8 0.2

(g) 16.6 2.0

1 oz

67

25

3.6

0.0

7.5

1 oz

26

36

38

6.7

0.0

2.2

1 oz

21

62

18

2.2

0.0

0.2

1 oz

11

82

1.6

5.06

0.33

NA

1T

19

72

.4

1.6

0.26

0.0

1 oz

78

14

2.4

0.0

4.4

1 oz

16

82

0.4

0.1

6.6

0.2

14

77

0.2

0.0

12.3

0.7

1 oz

15

52

33

4.4

0.0

2.2

1 oz

62

29

5.6

0.3

19.7

1.1

1 oz

13

55

32

3.9

0.1

52.2

1.2

.25 C

16

24

61

1.9

0.3

7.5

0.8

http://www.veganhealth.org/articles/fatstable

13-Jun-13

Fats Table

Page 2 of 3

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Soybeans (dry-roasted) Sunflower seeds (dry-roasted) Tempeh (cooked) Tofu (raw, firm, prepared w/Ca sulfate) Walnuts (black) Walnuts (English)

.25 C

16

24

61

4.6

0.6

7.5

NA

1 oz

11

20

69

9.3

0.0

14.3

100 g

35

38

27

2.5

0.1

21.0

NA

.5 C

16

24

61

5.5

0.7

7.5

NA

1 oz

24

70

9.5

0.9

10.1

0.7

1 oz

10

14

76

10.8

2.6

4.2

0.8

SFA - saturated fat | MUFA - monounsaturated fat | PUFA - polyunsaturated fat | n-6 - omega-6 | n-3 - omega-3 | T - tablespoon | C - cup a RDA for vitamin E is 15 mg for adults b ALA and LA amounts are estimated from the USDA's database categories 18:3 and 18:2 "undifferentiated", most of which is ALA and LA.

The oils in Table 2 are listed in order of % of MUFA.

Table 2. Plant Oils Food Amount SFA (% cal) MUFA (%cal) PUFA (%cal) n-6 (LA)
b

n-3 (ALA)
b

n-6:n-3

Vit E (mg)a

(g) Sunflower oil (high-oleic; at least 70%) Hazelnut oil Safflower oil (oleic at least 70%) Olive oil Avocado oil Almond oil Canola oil Peanut oil Sunflower oil (linolenic less than 60%) Sesame oil Corn oil Soybean oil Walnut oil Flaxseed oilc Sunflower oil (linolenic at least 60%) Grapeseed oil Safflower oil (linolenic at least 70%) 1T 10 86 4 0.5 0.0

(g) 18.7 NA

1T 1T

8 7

82 78

11 15

1.4 2.0

0.0 0.0

6.4 4.7

1T 1T 1T 1T 1T 1T

14 12 9 7 18 11

77 74 73 62 49 47

9 14 18 31 34 42

1.1 1.8 2.4 2.8 4.3 5.4

0.1 0.1 0.0 1.3 0.0 0.0

13.2 13.1

1.7 NA 5.3

2.2

2.9 1.7 8.1

1T 1T 1T 1T 1T 1T

15 13 15 10 7 11

42 25 24 24 21 20

43 61 61 66 71 69

5.6 7.9 6.9 7.2 2 8.9

0.0 0.1 0.9 1.4 8 0.0 83.0 7.5 5.1 0.25

0.2 2.9 1.5 0.1 NA 6.1

1T 1T

10 7

17 15

73 78

9.5 10.1

0.0 0.0

3.9 4.6

http://www.veganhealth.org/articles/fatstable

13-Jun-13

Fats Table

Page 3 of 3

SFA - saturated fat | MUFA - monounsaturated fat | PUFA - polyunsaturated fat | n-6 - omega-6 | n-3 - omega-3 | T - tablespoon | C - cup a RDA for vitamin E is 15 mg for adults b ALA and LA amounts are estimated from the USDA's database categories 18:3 and 18:2 "undifferentiated", most of which is ALA and LA. c Taken from Spectrum Organics Flaxseed Oil nutrition facts label

http://www.veganhealth.org/articles/fatstable

13-Jun-13