NutriBasesNutrition Intelligence

Catalog

Oils & Fats

Oils and fats are the most calorie-dense entries in the database, consisting almost entirely of fat with essentially no protein or carbohydrate. What separates one from another is the fatty acid profile: olive, canola, and sunflower oils are mostly unsaturated, while butter, lard, coconut oil, and palm oil run high in saturated fat. Many plant oils also supply vitamin E, and soybean and canola oil contribute vitamin K and the plant omega-3 ALA.

Shortcuts: the highest-protein picks in oils & fats · browse fruits & berries · continue to prepared foods.

217Foods trackedin this category
620Average calorieskcal per 100 g
0.4Average proteing per 100 g
6 gMost proteinMayonnaise, Made With Tofu

Nutritional highlights

  • The most calorie-dense food group, essentially pure fat
  • Plant oils are a leading dietary source of vitamin E
  • Fatty acid profile ranges from mostly unsaturated to mostly saturated
  • Dietary fat helps the body absorb vitamins A, D, E, and K

How to choose well

For everyday cooking, dietary guidance favors liquid plant oils such as olive and canola over solid fats like butter, shortening, and tropical oils. Because every fat is calorie dense, measuring with a spoon rather than pouring freely keeps portions honest.

Storage & handling

Store oils tightly capped in a cool, dark cabinet away from the stove, since heat and light accelerate rancidity; fragile oils such as walnut and flaxseed keep best refrigerated.

Smart pairing

Swapping butter or shortening for olive or canola oil in everyday cooking shifts a dish toward unsaturated fat without changing the portion.

All oils & fats (per 100 g)

217 foods · click a column to sort
Food ↑ Cal Protein g Fat g Carbs g Fiber g
Animal Fat, Bacon Grease 897 0 99.5 0 0
Butter Replacement, Without Fat 373 2 1 89 0
Butter, Light 499 3.3 55.1 0 0
Butter, Light 499 3.3 55.1 0 0
Creamy Dressing, Reduced Calorie 160 1.5 14 7 0
Creamy Dressing, Reduced Calorie 107 1.4 2.7 20 0
Creamy Dressing, Reduced Calorie 140 1 8 16 0
Dressing, Honey Mustard 169 1.1 1.5 38.4 1.2
Fat, Beef Tallow 902 0 100 0 0
Fat, Chicken 900 0 99.8 0 0
Fat, Goose 900 0 99.8 0 0
Fat, Turkey 900 0 99.8 0 0
Fish Oil, Cod Liver 902 0 100 0 0
Fish Oil, Herring 902 0 100 0 0
Fish Oil, Menhaden 902 0 100 0 0
Fish Oil, Menhaden 902 0 100 0 0
Fish Oil, Salmon 902 0 100 0 0
Fish Oil, Sardine 902 0 100 0 0
Lard 902 0 100 0 0
Margarine Spread, 40-49% Fat 401 0.3 44.5 0 0
Margarine, 67-70% Fat 606 0.1 68.3 0.6 —
Margarine, 70% Fat 628 0.3 70.2 1.5 —
Margarine, 80% Fat 730 0.4 80.3 1.4 —
Margarine, 80% Fat 717 0.2 80.7 0.7 0
Margarine, Industrial 714 0.2 80 0.7 0
Margarine, Industrial 714 1.9 80.2 0 0
Margarine, Regular 719 0.9 80.5 0.9 0
Margarine, Regular 717 0.2 80.7 0.7 0
Margarine, Regular 717 0.2 80.7 0.7 0
Margarine, Regular 713 0.2 80.2 0.8 0
Margarine, Regular 717 0.2 80.7 0.7 0
Margarine, Regular 713 0.2 80.2 0.8 0
Margarine, Regular 713 0.2 80.2 0.8 0
Margarine, Regular 717 0.2 80.7 0.7 0
Margarine, Spread 349 0.2 38 1.5 0
Margarine-Like Shortening, Industrial 628 0 71 0 0
Margarine-Like Spread 583 0.1 64.6 0.1 0
Margarine-Like Spread 337 0 36.4 2 —
Margarine-Like Spread 158 0 17.1 0 0
Margarine-Like Spread 47 0 2.1 7.1 0
Margarine-Like Spread 605 0.1 71 0.2 0
Margarine-Like Spread With Yogurt, 70% Fat 630 0.3 70 0.5 0
Margarine-Like Spread With Yogurt, Approximately 40% Fat 330 2 35 2 0
Margarine-Like Spread, Benecol Light Spread 357 0 38.7 5.7 —
Margarine-Like Vegetable-Oil Spread, Stick/Tub/Bottle 535 0.6 59.2 0 0
Margarine-Like, Butter-Margarine Blend 718 0.9 80.7 0.6 0
Margarine-Like, Margarine-Butter Blend 727 0.3 80.3 0.8 0
Margarine-Like, Reduced Calorie 450 1 50 1 0
Margarine-Like, Tub 362 1 40 1 0
Margarine-Like, Vegetable Oil Spread 534 0 52 16.7 0
Margarine-Like, Vegetable Oil Spread 533 0.2 59.8 0.9 0
Margarine-Like, Vegetable Oil Spread 542 0.2 59.8 0.9 0
Margarine-Like, Vegetable Oil Spread 339 0.5 37.8 0.7 0
Margarine-Like, Vegetable Oil Spread 537 0.1 60.4 0.7 0
Margarine-Like, Vegetable Oil Spread 537 0.1 60.4 0.7 0
Margarine-Like, Vegetable Oil Spread 533 0.2 59.8 0.9 0
Margarine-Like, Vegetable Oil Spread 43 1.5 3 2.5 0
Margarine-Like, Vegetable Oil Spread 44 0.1 3 4.3 0
Margarine-Like, Vegetable Oil Spread 175 0 19.5 0.4 0
Margarine-Like, Vegetable Oil Spread 175 0 19.5 0.4 0
Margarine-Like, Vegetable Oil Spread 533 0.2 59.8 0.9 0
Margarine-Like, Vegetable Oil Spread 526 0.6 59.2 0 0
Mayonnaise Dressing, No Cholesterol 688 0 77.8 0.3 0
Mayonnaise, Low Sodium 231 0.3 19.2 16 0
Mayonnaise, Made With Tofu 322 6 31.8 3.1 1.1
Mayonnaise, Reduced Fat 361 0.4 40 0 0
Mayonnaise, Reduced-Calorie Or Diet 333 0.9 33.3 6.7 0
Oil, Almond 884 0 100 0 0
Oil, Apricot Kernel 884 0 100 0 0
Oil, Avocado 884 0 100 0 0
Oil, Babassu 884 0 100 0 0
Oil, Canola 884 0 100 0 0
Oil, Cocoa Butter 884 0 100 0 0
Oil, Coconut 892 0 99.1 0 0
Oil, Coconut 833 0 99.1 0.8 —
Oil, Cooking And Salad 884 0 100 0 —
Oil, Corn 884 0 100 0 0
Oil, Corn 900 0 100 0 0
Oil, Corn And Canola 884 0 100 0 0
Oil, Cottonseed 884 0 100 0 0
Oil, Cupu Assu 884 0 100 0 0
Oil, Flaxseed 884 0.1 100 0 0
Oil, Flaxseed 878 0.4 99 0.4 —
Oil, Grapeseed 884 0 100 0 0
Oil, Hazelnut 884 0 100 0 0
Oil, Industrial 900 0 100 0 0
Oil, Industrial 900 0 100 0 0
Oil, Industrial 884 0 100 0 0
Oil, Industrial 884 0 100 0 0
Oil, Industrial 884 0 100 0 0
Oil, Industrial 884 0 100 0 0
Oil, Industrial 884 0 100 0 0
Oil, Industrial 884 0 100 0 0
Oil, Industrial 884 0 100 0 0
Oil, Industrial 884 0 100 0 0
Oil, Industrial 884 0 100 0 0
Oil, Industrial 884 0 100 0 0
Oil, Industrial 884 0 100 0 0
Oil, Industrial 884 0 100 0 0
Oil, Industrial 884 0 100 0 0
Oil, Industrial 880 0 99.5 0 0
Oil, Industrial 880 0 99.5 0 0
Oil, Industrial 884 0 100 0 0
Oil, Industrial 884 0 100 0 0
Oil, Industrial 884 0 100 0 0
Oil, Industrial 884 0 100 0 0
Oil, Industrial 884 0 100 0 0
Oil, Industrial 884 0 100 0 0
Oil, Industrial 884 0 100 0 0
Oil, Industrial 884 0 100 0 0
Oil, Mustard 884 0 100 0 0
Oil, Nutmeg Butter 884 0 100 0 0
Oil, Oat 884 0 100 0 0
Oil, Olive 884 0 100 0 0
Oil, Palm 884 0 100 0 0
Oil, Pam Cooking Spray 792 0.3 78.7 20.7 0
Oil, Peanut 884 0 100 0 0
Oil, Poppyseed 884 0 100 0 0
Oil, Rice Bran 884 0 100 0 0
Oil, Safflower 884 0 100 0 0
Oil, Safflower 884 0 100 0 0
Oil, Sesame 884 0 100 0 0
Oil, Sheanut 884 0 100 0 0
Oil, Soybean 884 0 100 0 0
Oil, Soybean 884 0 100 0 0
Oil, Soybean 884 0 100 0 0
Oil, Soybean Lecithin 763 0 100 0 0
Oil, Sunflower 884 0 100 0 0
Oil, Sunflower 884 0 100 0 0
Oil, Sunflower 884 0 100 0 0
Oil, Sunflower 884 0 100 0 0
Oil, Teaseed 884 0 100 0 0
Oil, Tomatoseed 884 0 100 0 0
Oil, Ucuhuba Butter 884 0 100 0 0
Oil, Vegetable 884 0 100 0 0
Oil, Vegetable 884 0 100 0 0
Oil, Walnut 884 0 100 0 0
Oil, Wheat Germ 884 0 100 0 0
Salad Dressing 334 0.6 32.9 8.5 0.1
Salad Dressing 64 0.2 0 15.8 2
Salad Dressing 84 0.2 2.7 15.5 1.9
Salad Dressing, Bacon And Tomato 326 1.8 35 2 0.2
Salad Dressing, Buttermilk 202 1.3 12.4 21.3 1.1
Salad Dressing, Caesar 110 0.3 4.4 18.6 0.1
Salad Dressing, Caesar 131 1.5 0.2 30.7 0.2
Salad Dressing, Caesar Dressing 542 2.2 57.9 3.3 0.5
Salad Dressing, Coleslaw 329 0 20 40 0.4
Salad Dressing, Coleslaw 404 0.9 34.5 22.4 0
Salad Dressing, Commercial 484 1.4 51.1 4.8 0.4
Salad Dressing, Fat-Free 115 1.5 1 25.6 1.8
Salad Dressing, Fat-Free 132 0.6 1.5 29.3 3.3
Salad Dressing, French 631 0.1 70.2 3.4 0
Salad Dressing, French 631 0.1 70.2 3.4 0
Salad Dressing, French Dressing 227 0.4 13 27 0
Salad Dressing, French Dressing 459 0.8 44.8 15.6 0
Salad Dressing, French Dressing 233 0.6 13.5 29.3 1.1
Salad Dressing, French Dressing 222 0.6 11.5 31.2 1.5
Salad Dressing, French Dressing 419 0.9 39.1 18.8 2.4
Salad Dressing, French Dressing 132 0.2 0.3 32.1 2.2
Salad Dressing, Green Goddess 427 1.9 43.3 7.4 0.1
Salad Dressing, Home Recipe 449 0 50.1 2.5 0
Salad Dressing, Honey Mustard 464 0.9 40.8 23.3 0.4
Salad Dressing, Honey Mustard Dressing 207 1 10 28.3 0.8
Salad Dressing, Italian Dressing 200 0.3 20 6.7 0.2
Salad Dressing, Italian Dressing 240 0.4 21.1 12.1 0
Salad Dressing, Italian Dressing 292 0.4 28.4 10.4 0
Salad Dressing, Italian Dressing 76 0.5 6.4 4.6 0
Salad Dressing, Italian Dressing 102 0.4 6.7 10 0
Salad Dressing, Italian Dressing 47 1 0.9 8.8 0.6
Salad Dressing, Light 86 2.1 2.7 13.2 0
Salad Dressing, Low Calorie 263 0.9 19 23.9 0
Salad Dressing, Low Calorie 99 5.1 7.2 2.9 0
Salad Dressing, Mayonnaise 680 1 74.9 0.6 0
Salad Dressing, Mayonnaise 717 1.1 79.4 2.7 0
Salad Dressing, Mayonnaise 333 1.5 34.2 9.4 0.2
Salad Dressing, Mayonnaise 232 0.3 19.2 16 0
Salad Dressing, Mayonnaise 97 2.1 5.1 11.1 0
Salad Dressing, Mayonnaise 482 0.1 47.7 15.8 0
Salad Dressing, Mayonnaise 717 1.1 79.4 2.7 0
Salad Dressing, Mayonnaise 238 0.4 22.2 9.2 0
Salad Dressing, Mayonnaise Type 250 0.7 21.6 14.8 0
Salad Dressing, Mayonnaise-Like 84 0.2 2.7 15.5 1.9
Salad Dressing, Mayonnaise-Type 158 0.7 10 16.4 0
Salad Dressing, Peppercorn Dressing 564 1.2 61.4 3.5 0
Salad Dressing, Poppyseed 399 0.9 33.3 23.7 0.3
Salad Dressing, Ranch Dressing 119 0.3 1.9 26.5 0.1
Salad Dressing, Ranch Dressing 430 1.3 44.5 5.9 0
Salad Dressing, Ranch Dressing 196 1.3 12.4 21.3 1.1
Salad Dressing, Reduced Fat 195 0.8 11.3 24.1 1.2
Salad Dressing, Russian Dressing 355 0.7 26.2 31.9 0.7
Salad Dressing, Russian Dressing 141 0.5 4 27.6 0.3
Salad Dressing, Sesame Seed Dressing 443 3.1 45.2 8.6 1
Salad Dressing, Spray-Style Dressing 165 0.2 10.8 16.6 0.3
Salad Dressing, Sweet And Sour 15 0.1 0 3.7 0
Salad Dressing, Thousand Island 379 1.1 35.1 14.6 0.8
Sandwich Spread, With Chopped Pickle 389 0.9 34 22.4 0.4
Shortening 884 0 100 0 0
Shortening Bread 884 0 100 0 0
Shortening Cake Mix 884 0 100 0 0
Shortening Confectionery 884 0 100 0 0
Shortening Frying (Heavy Duty) 900 0 100 0 0
Shortening Frying (Heavy Duty), Palm (Hydrogenated) 884 0 100 0 0
Shortening Frying (Heavy Duty), Soybean (Hydrogenated) 884 0 100 0 0
Shortening Household Soybean (Hydrogenated) And Palm 884 0 100 0 0
Shortening Industrial 884 0 100 0 0
Shortening Industrial, Lard And Vegetable Oil 900 0 100 0 0
Shortening, Confectionery 884 0 100 0 0
Shortening, Household 884 0 100 0 0
Shortening, Household 900 0 100 0 0
Shortening, Industrial 884 0 100 0 0
Shortening, Industrial 884 0 100 0 0
Shortening, Industrial 884 0 100 0 0
Shortening, Multipurpose 884 0 100 0 0
Shortening, Soybean (Hydrogenated) 884 0 100 0 0
Shortening, Vegetable 884 0 100 0 0
Vegetable Oil, Palm Kernel 862 0 100 0 0
Vegetable Oil-Butter Spread, Reduced Calorie 465 0 53 0 0

Oils & Fats leaderboards

Ranked lists within this category — highest first (or lowest, for nutrients most people limit).

Oils & Fats Highest in Protein Oils & Fats Highest in Dietary Fiber Oils & Fats Highest in Iron Oils & Fats Highest in Calcium Oils & Fats Highest in Potassium Oils & Fats Highest in Magnesium Oils & Fats Highest in Vitamin C Oils & Fats Highest in Calories Oils & Fats Lowest in Sodium

Across the whole database

Highest in protein Highest in fiber Lowest in calories Lowest in sodium All nutrients Nutrition guides

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.