A LITANY OF LOW-FAT FOODS
This handy guide will give you a good idea of the kinds of foods you should make a part of your low-fat eating program and how many grams of fat each one contains.
| Food | Portion | Fat (g.) |
| Bread and Bread Products |
| Italian | 1 slice | 0.0 |
| Melba toast | 1 slice | 0.0 |
| Matzo | 1 piece | 0.3 |
| Rice cake | 1 | 0.3 |
| Pita | 1 | 0.6 |
| Cracked wheat | 1 slice | 0.9 |
| Mixed grain | 1 slice | 0.9 |
| Rye | 1 slice | 0.9 |
| White | 1 slice | 1.0 |
| English | 1 | 1.1 |
| Pumpernickel | 1 slice | 1.1 |
| Tortilla, corn | 1 | 1.1 |
| Whole-wheat | 1 slice | 1.1 |
| Oat bran | 1 slice | 1.2 |
| Bagel | 1 | 1.4 |
| French | 1 slice | 1.4 |
| Taco shell | 1 | 2.2 |
| Cereals |
| Wheat flakes | 1 cup | 0.0 |
| Cornflakes | 1 cup | 0.1 |
| Corn squares | 1 cup | 0.1 |
| Puffed rice | 1 cup | 0.1 |
| Puffed wheat | 1 cup | 0.1 |
| Farina | 1 cup | 0.2 |
| Shredded wheat | 1 biscuit | 0.3 |
| Bran flakes | 1 cup | 0.7 |
| Wheat germ, toasted | 1 Tbsp. | 0.8 |
| Raisin bran | 1 cup | 1.0 |
| Bran squares | 1 cup | 1.4 |
| Oat rings | 1 cup | 1.5 |
| Oatmeal, instant | 1 package | 1.7 |
| Oatmeal, cooked | 1/2 cup | 2.4 |
| Cheeses |
| Yogurt cheese | 1 oz. | 0.6 |
| Cottage cheese, 1% fat | 1/2 cup | 1.2 |
| Parmesan, grated | 1 Tbsp. | 1.5 |
| Swiss, diet | 1 oz. | 2.0 |
| Mozzarella, skim milk | 1 oz. | 4.5 |
| Cottage cheese, 4% fat | 1/2 cup | 4.7 |
| Ricotta, part skim | 1/4 cup | 4.9 |
| Monterey Jack, light | 1 oz. | 6.0 |
| Feta | 1 oz. | 6.1 |
| Blue cheese | 1 oz. | 8.1 |
| American | 1 oz. | 8.9 |
| Food | Portion | Fat (g.) |
| Chicken |
| Breast, no skin, roasted | 3 1/2 oz. | 3.5 |
| Thigh, no skin, roasted | 1 small | 5.7 |
| Chicken roll, light meat | 3 1/2 oz. | 7.3 |
| Breast, with skin, roasted | 3 1/2 oz. | 7.8 |
| Leg, no skin, roasted | 3 1/2 oz. | 8.0 |
| Leg, no skin, stewed | 3 1/2 oz. | 8.1 |
| Breast, fried, floured | 3 1/2 oz. | 8.8 |
| Thigh, fried, floured | 1 small | 9.2 |
| Condiments |
| Horseradish, prepared | 1 Tbsp. | 0.0 |
| Soy sauce, low-sodium | 1 Tbsp. | 0.0 |
| Teriyaki sauce | 1 Tbsp. | 0.0 |
| Worcestershire sauce | 1 Tbsp. | 0.0 |
| Cranberry sauce | 1/4 cup | 0.1 |
| Ketchup | 1 Tbsp. | 0.1 |
| Sweet relish | 1 Tbsp. | 0.1 |
| Yellow mustard | 1 Tbsp. | 0.3 |
| Brown mustard | 1 Tbsp. | 1.0 |
| Crackers |
| Rye wafers | 1 | 0.0 |
| Whole-wheat, low-sodium | 1 | 0.0 |
| Rye snacks | 1 | 0.4 |
| Wheat snacks | 1 | 0.4 |
| Graham | 1 | 0.5 |
| Desserts |
| Gelatin | 1/2 cup | 0.0 |
| Angel food cake | 1 slice | 0.1 |
| Vanilla wafer | 1 | 0.6 |
| Fig bar | 1 | 1.0 |
| Fruit-flavored frozen yogurt | 1/2 cup | 1.0 |
Vanilla pudding, sugar-free,
2% milk | 1/2 cup | 1.2 |
| Gingersnap | 1 | 1.6 |
Chocolate pudding,
sugar-free, 2% milk | 1/2 cup | 1.9 |
| Orange sherbet | 1/2 cup | 1.9 |
| Chocolate/vanilla sandwich cookie | 1 | 2.3 |
| Chocolate chip cookie | 1 | 2.7 |
| Vanilla, ice milk | 1/2 cup | 2.8 |
| Cupcake, no icing | 1 | 3.0 |
| Sponge cake | 1 slice | 3.1 |
| Chocolate pudding | 1/2 cup | 4.0 |
| Tapioca pudding | 1/2 cup | 4.0 |
| Rice pudding with raisins | 1/2 cup | 4.1 |
| Macaroon | 1 | 4.5 |
| Apple turnover | 1 oz. | 4.7 |
| Brownie, chocolate icing | 1 | 5.0 |
| Cupcake, chocolate icing | 1 | 5.0 |
| Plain doughnut | 1 | 5.8 |
| Vanilla, ice cream | 1/2 cup | 7.2 |
| Strawberry shortcake | 1 | 8.9 |
| Food | Portion | Fat (g.) |
| Eggs |
| White only, raw | 1 large | 0.0 |
| Whole, raw | 1 large | 5.0 |
| Fish |
| Anchovy, fillet, canned | 1 | 0.4 |
| Tuna, light, canned in water | 3 1/2 oz. | 0.5 |
| Cod, cooked | 3 1/2 oz. | 0.9 |
| Haddock, cooked | 3 1/2 oz. | 0.9 |
| Flounder, broiled | 3 1/2 oz. | 1.5 |
| Sole, broiled | 3 1/2 oz. | 1.5 |
| Halibut, broiled | 3 1/2 oz. | 2.9 |
| Rainbow trout, cooked | 3 1/2 oz. | 4.3 |
| Swordfish, cooked | 3 1/2 oz. | 5.1 |
| Fruits |
| Plums | 2 small | 0.0 |
| Grapefruit | 1/2 medium | 0.1 |
| Peach | 1 medium | 0.1 |
| Casaba melon, cubed | 1 cup | 0.2 |
| Figs | 2 small | 0.2 |
| Honeydew melon, cubed | 1 cup | 0.2 |
| Orange | 1 medium | 0.2 |
| Papaya, sliced | 1 cup | 0.2 |
| Apricot | 2 small | 0.3 |
| Grapes | 12 | 0.3 |
| Kiwifruit | 1 medium | 0.3 |
| Cantaloupe, cubed | 1 cup | 0.4 |
| Dates | 1/2 cup | 0.4 |
| Prunes | 1/2 cup | 0.4 |
| Raisins | 1/2 cup | 0.4 |
| Apple, unpeeled | 1 medium | 0.5 |
| Banana | 1 medium | 0.6 |
| Blueberries | 1 cup | 0.6 |
| Mango | 1 medium | 0.6 |
| Nectarine | 1 medium | 0.6 |
| Strawberries | 1 cup | 0.6 |
| Bartlett pear | 1 medium | 0.7 |
| Pineapple chunks | 1 cup | 0.7 |
| Watermelon chunks | 1 cup | 0.7 |
| Cherries, sweet | 12 | 0.8 |
| Gravies and Sauces |
| Chili sauce | 1/4 cup | 0.0 |
| Tomato sauce, canned | 1/4 cup | 0.1 |
| Barbecue sauce | 1/4 cup | 1.2 |
| Beef gravy, canned | 1/4 cup | 1.2 |
| Turkey gravy, canned | 1/4 cup | 1.2 |
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