Fat Exchange List
Each serving in the fat list contains about 5 grams
of fat and 45 calories. These foods contain mostly fat, but some items also contain
protein. Fats provide essential fatty acids for healthy skin and development of body cells
and a rich source of fat-soluble vitamins A, D, E, and K. Although vital to health,
saturated fats have been linked to heart disease and cancer and should be limited in the
diet.
Both proteins and fat from the fat exchange have
indirect effects on the level of blood sugar but the immediate effect on the blood sugar
is minimal.
Unsaturated Fats
| Avocado |
1/8 medium |
| Margarine: stick or tub |
1 tsp. |
| Margarine, lower-fat
‡ |
1 tbsp. |
| Mayonnaise |
1 tsp. |
| Mayonnaise,
reduced-calorie ‡ |
1 tbsp. |
| Nuts and seeds Almonds, dry roasted
Cashews, dry roasted |
6 whole 1 tbsp. |
| Pecans |
2 whole or 4 halves |
| Peanuts |
20 small or 10 large |
| Walnuts |
2 whole |
| Other nuts |
1 tbsp. |
| Seeds, pine nuts,
sunflower (without shells), pumpkin, and sesame seeds |
1 tbsp. |
| Tahini paste |
2 tsp. |
| Oil (corn, cottonseed,
safflower, soybean, sunflower, olive, peanut) |
1 tsp. |
| Olives† |
10 small or 8 large |
| Salad dressing,
mayonnaise-type† |
2 tsp. |
| Salad dressing,
mayonnaise-type, reduced calorie |
1 tbsp. |
| Salad dressing,
reduced-calorie † |
2 tbsp. |
| Salad dressing (oil
varieties) ‡ (Two tablespoons of
low-calorie salad dressing is a free food) |
1 tbsp. |
Saturated Fats
| Butter, stick |
1 tsp. |
| Butter, whipped |
1 tsp. |
| Butter, reduced-fat |
2 tsp. |
| Bacon ‡ |
1 slice |
| Chitterlings |
1/2 oz (2 tbsp.) |
| Coconut, shredded |
2 tbsp. |
| Coffee whitener, liquid |
2 tbsp. |
| Coffee whitener, powder |
4 tsp. |
| Cream (light, coffee,
table) |
2 tbsp. |
| Cream, half and half |
2 tbsp. |
| Cream, sour |
2 tbsp. |
| Cream, sour, reduced-fat |
3 tbsp. |
| Cream (heavy, whipping) |
1 tbsp. |
| Cream cheese |
1 tbsp. |
| Cream cheese, reduced-fat |
2 tbsp. |
| Salt pork ‡ |
¼ oz |
† 400 mg or more of sodium
per exchange
‡ 400 or more of sodium if
two or more exchanges are eaten
|
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