How do I count the oils I eat?
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The chart gives a quick guide to the amount of oils in some common foods:

 
Amount of food
Amount of oil
Calories from oil
Total calories
   
 Teaspoons 
/grams
 Approximate 
calories
 Approximate 
calories
Oils:
       
Vegetable oils (such as canola, corn, cottonseed, olive, peanut, safflower, soybean, and sunflower)
1 Tbsp
3 tsp/14 g
120
120
Foods rich in oils:
       
Margarine, soft (trans fat free)
1 Tbsp
2 ½ tsp/11 g
100
100
Mayonnaise
1 Tbsp
2 ½ tsp/11 g
100
100
Mayonnaise-type salad dressing
1 Tbsp
1 tsp/5 g
45
55
Italian dressing
2 Tbsp
2 tsp/8 g
75
85
Thousand Island dressing
2 Tbsp
2 ½ tsp/11 g
100
120
Olives*, ripe, canned
4 large
½ tsp/ 2 g
15
20
Avocado*
½ med
3 tsp/15 g
130
160
Peanut butter*
2 T
4 tsp/ 16 g
140
190
Peanuts, dry roasted*
1 oz
3 tsp/14 g
120
165
Mixed nuts, dry roasted*
1 oz
3 tsp/15 g
130
170
Cashews, dry roasted*
1 oz
3 tsp/13 g
115
165
Almonds, dry roasted*
1 oz
3 tsp/15 g
130
170
Hazelnuts*
1 oz
4 tsp/18 g
160
185
Sunflower seeds*
1 oz
3 tsp/14 g
120
165

*Avocados and olives are part of the Vegetable Group; nuts and seeds are part of the Protein
Foods Group. These foods are also high in oils. Soft margarine, mayonnaise, and salad
dressings are mainly oil and are not considered to be part of any food group.
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Last Modified: June 04, 2011 11:12 AM