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
|
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|---|---|---|---|---|---|---|---|---|---|
|
Teaspoons
/grams |
Approximate
calories |
Approximate
calories |
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 |
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|
Oils:
|
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|
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|
Vegetable oils (such as canola, corn, cottonseed, olive, peanut, safflower, soybean, and sunflower)
|
1 Tbsp
|
3 tsp/14 g
|
120
|
120
|
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|
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|
Foods rich in oils:
|
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|
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|
Margarine, soft (trans fat free)
|
1 Tbsp
|
2 ½ tsp/11 g
|
100
|
100
|
|||||
|
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|
Mayonnaise
|
1 Tbsp
|
2 ½ tsp/11 g
|
100
|
100
|
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|
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|
Mayonnaise-type salad dressing
|
1 Tbsp
|
1 tsp/5 g
|
45
|
55
|
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|
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|
Italian dressing
|
2 Tbsp
|
2 tsp/8 g
|
75
|
85
|
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|
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|
Thousand Island dressing
|
2 Tbsp
|
2 ½ tsp/11 g
|
100
|
120
|
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|
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|
Olives*, ripe, canned
|
4 large
|
½ tsp/ 2 g
|
15
|
20
|
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|
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|
Avocado*
|
½ med
|
3 tsp/15 g
|
130
|
160
|
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|
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|
Peanut butter*
|
2 T
|
4 tsp/ 16 g
|
140
|
190
|
|||||
|
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|
Peanuts, dry roasted*
|
1 oz
|
3 tsp/14 g
|
120
|
165
|
|||||
|
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|
Mixed nuts, dry roasted*
|
1 oz
|
3 tsp/15 g
|
130
|
170
|
|||||
|
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|
Cashews, dry roasted*
|
1 oz
|
3 tsp/13 g
|
115
|
165
|
|||||
|
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|
Almonds, dry roasted*
|
1 oz
|
3 tsp/15 g
|
130
|
170
|
|||||
|
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|
Hazelnuts*
|
1 oz
|
4 tsp/18 g
|
160
|
185
|
|||||
|
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|
Sunflower seeds*
|
1 oz
|
3 tsp/14 g
|
120
|
165
|
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*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.
Last Modified:
June 04, 2011 11:12 AM