Fat content in food: tables for dairy products, meat & Co.

The fat content in foods can vary greatly. Here you will find tables with information on the fat content of individual foods, specifically using the example of dairy products, sausage and meat products or  bread . The individual tables show the foods and their fat content per 100 grams or one deciliter of the food in question. The specification “fat content in percent” means the fat content per 100 milliliters or grams. Example: “cream cheese 4.0” means that 100 grams of cream cheese contain four grams of fat. Only edible parts of the food are taken into account (i.e. without bones or similar). The foods are arranged according to groups and within groups according to their fat content (the lowest-fat representatives at the top).

Why fat?

Fat in food is by far the main fattening factor. For this reason, calories are deliberately omitted so as not to tempt people to add them up. Counting makes little sense or can even lead to disorders in eating behavior. Much more important than the sum of the calories is their composition:

Certain foods often contain far more fat than you think. It is precisely these hidden fats that are responsible for the fact that we often eat the wrong food.

What is the benefit of using the fat content table?

The tables are not intended to provide accurate daily fat intake calculations. That makes little sense in the long run. Rather, this compilation is intended to raise awareness of the fact that many foods do not contain fat and that its amount would hardly be guessed.

With this information in mind, you will unconsciously make adjustments to your shopping, cooking, and eating. However, don’t feel compelled to eliminate foods from your menu altogether, especially those you like. After all   , many high-fat foods taste particularly good. Reduce and look for alternatives is the motto.

Pleasure does not necessarily depend on the quantity. It is therefore advisable to reduce the fatty part of a meal and  replace it with an increased proportion of carbohydrates (potatoes, pasta, rice , wholemeal bread). There are also alternatives for numerous foods. It is easily possible to replace a product with a similar but much lower-fat product without having to make any sacrifices in terms of enjoyment. 

accuracy and completeness of the information

The information on the fat content of the food is to be understood more as an approximate guide value. Absolute accuracy is not possible for the following reasons:

  • Food comes from living organisms. The different growth, husbandry and nutrient supply result in fluctuations in the nutrient composition.
  • If the food is a processed product, the content depends on the composition (recipe) used by the manufacturer. For many products, however, the nutrient composition is noted directly on the packaging.
  • Different analytical methods can also lead to fluctuations in the information.

Of course, not all foods can be listed. The selection should be enough to give you a basic idea of ​​which foods are particularly low in fat or high in fat. This selection therefore does not claim to be complete.

Fat – milk and milk products

Milk  is not commonly considered a fattening food because it does not contain a high percentage of fat. However, one must remember that it is a liquid. You drank a liter of whole milk quickly and ingested at least 37 grams of fat. Skimmed milk or  buttermilk  are good alternatives. Cream is particularly popular as a flavor carrier when used in sauces. With the use of half cream instead of full cream, there are hardly any losses in taste. Or try replacing some or all of the cream with quark.

Many types of cheese have a high fat content

With hardly any other food group are the discrepancies as great as with  cheese . With some varieties (soft cheese) one might still suspect a high fat content, with others (feta or mozzarella) one is more surprised. The fact is that for many types of cheese there are hardly any options to avoid. So it’s a pity to miss out on such delicacies. So just reduce the portion. A reduced quantity does not mean reduced enjoyment at the same time. You just have to enjoy it consciously!

Fat content table for milk and milk products

milk and milkproducts Percentage of fat
Milch
Skimmed milk 0,1
buttermilk 0,5
Milchdrink 2,8
Sour milk, natural 3,5
milk, full fat 3,7
Rahm
sour cream 18,0
Halbrahm 25,0
full cream 35,0
Sour cream 35,0
Doppelrahm 45,0
yogurt
Plain yoghurt low fat 0,1
Light fruit yoghurt 0,3
Partially skimmed natural yoghurt 2,0
Joghurt-Drink 2,0
fruit yoghurt 2,5
Natural full-fat yoghurt 3,8
Quark
Beaten White 0,0
Low-fat quark nature 0,2
Quark light 2,0
fruit curd 2,5
Semi-fat quark nature 5,0
Butter, Margarine*
Margarine light* 40,0
Butter, light 49,0
Margarine* 80,0
Butter 83,0
Cheese
Grained cream cheese 4,0
Spread cheese quarter fat 9,6
Tilsiter semi-bold 10,0
Camembert semi-fat 11,0
Ready Fondue 16,0
Feta 18,0
Mozzarella 19,0
Cream cheese full fat 21,0
Camembert vollfett 22,0
Brie vollfett 23,0
Empty 23,0
Goat cheese full fat 26,0
Parmesan vollfett 26,0
Tilsiter full fat 27,0
Fribourger Vacherin 28,0
Gorgonzola 28,0
Cream cheese spread 30,0
Emmental full fat 30,0
Mascarpone 31,5
Appenzeller fat 32,0
Sbrinz 33,0
Rahm-Camembert 34,0

*vegetable product

Fat – meat and sausages

Basically, the fat content in the meat depends significantly on the quality of the product. In general, the higher the quality of the meat, the lower the fat content. For example, a fillet contains significantly less fat than a roast or goulash. Of course, the purchase price increases with the quality. However, fat is desirable for certain cuts. Especially when grilling, fat prevents the meat from becoming too dry.

High fat content in sausages

Special attention should be paid to hidden fat in sausage products. Here the fat content varies between 13 and almost 50 percent. The difference in taste is not felt to the same extent as in body weight. Good alternatives are beef jerky and lean ham. They’re tasty, high in quality  protein  , and contain a fraction of the fat found in sausages.

Animal fats contain saturated fatty acids. They are held particularly responsible for the harmful effects on the cardiovascular system in the event of excessive consumption.

Fat content table for meat and sausage products

Meat and sausages Percentage of fat
veal
shredded 3,0
Filet 3,8
Leber 4,0
low fat roast 4,8
Plätzli 5,0
goulash 6,3
Kotelett 7,6
Mixed 7,7
premeal (breast) 14,5
beef
boiled meat 2,8
Mager Ragout 3,5
Tatar 3,7
Filet 4,5
Entrecote 6,4
Boiled meat permeated 7,0
Chopped 9,0
Roast beef 10,0
goulash 13,0
pork meat
Cookies (lean) 2,7
Low-fat roast 7,8
Filet 9,9
Kotelett 11,0
blue cord 11,5
goulash 12,8
Roast medium fat 13,2
shredded 16,5
Mixed 20,0
Chopped 26,5
lamb and sheep
Filet 3,4
Leg 10,5
roast meat 13,4
Kotelett 20,0
Ragout / Voressen 26,5
Wild
venison cutlet 1,3
Hase 3,0
Hirsch 3,3
saddle of venison 3,5
Reh 4,3
Venison pepper (with sauce) 6,6
cured meats
blood sausage 8,0
veal 11,0
Kalbsbratwurst light 13,0
Wienerle light 13,2
Cervelat light 13,5
Liverwurst 19,0
Cervelat 23,0
Mixed cold cuts 23,5
veal sausage 23,5
meatloaf 24,0
Wienerle 24,2
Schüblig 24,3
Lyoner 25,0
Liver sausage spread 26,1
Mortadella 29,3
Salami 35,0
No problem 41,5
Mettwurst 41,6
Land hunter 48,0
ham
ham 4,6
progressing 6,6
rolled ham 9,0
ham sausage 14,7
Rohschinken 16,2
dried meat
Smoked Beef 2,3
Bündnerfleisch 5,2
Speck
bacon lean 40,0
Bacon medium fat 61,0

Fat content of fruits and vegetables

Fruit and vegetables (with the exception of  avocados  and  olives ) are very low in fat and are therefore recommended in unlimited quantities. In addition to vitamins and trace elements, legumes contain a lot of protein. Soy products in particular can also be very fatty.

Dried fruit is an ideal substitute for sweets. It contains very little fat and therefore does not make you fat. It also helps against  constipation .

Fat in cereals and potatoes

With cereal products, attention should be paid to the composition of the muesli mixture. These can be low in fat but also unexpectedly high in (vegetable) fat. Chocolate muesli but also various fruit muesli can contain 20 and more percent fat. Rice and pasta are the best sources of starch and contain very little fat. Sauces and parmesan are (mostly) high in fat. The way potatoes are prepared (especially frying) is responsible for the fat content of the potato dishes. The potato itself contains little fat. It consists mainly of water and starch (carbohydrates).

Fat content of bread and baked goods

Bread is one of the most important sources of carbohydrates for us. Wholemeal bread contains a lot  of fiber  and is therefore preferable to white bread. Bread alone is hardly to be regarded as a fattening food. The spread is usually the richest in fat on the “sandwich”.

It is obvious that sweet baked goods can hardly do without fat. What many people don’t realize, however, is that even less sweet pastries like whole grain biscuits and whole grain bars often contain a lot of fat. In addition to the high, hidden fat content, salty baked goods are also potential fatteners because they are often unconsciously eaten on the side (when watching TV, during a conversation).

Violation Percentage of fat
Baguette 0,7
semi-white bread 0,7
White bread 1,0
rue bread 1,3
five grain bread 1,5
Clay bread 1,5
crispbread 2,0
Weggli 2,4
Linseed bread 4,1
toast 5,5
whole grain toast 7,0
wholemeal rusk 7,0
Zwieback 8,0
Braid 10,0
Sesame crispbread 13,1
summit 22,0

Fat in poultry, fish and eggs

Poultry and fish are excellent sources of protein. Most representatives contain very little fat. In terms of price, fish and chicken are also well below comparable meat products. The main source of fat in poultry is the skin, which is particularly tasty and rich in vitamins, but contains a lot of fat. It should be particularly emphasized that fatty acids, such as those found in fish and seafood ( omega-3 fatty acids ), can reduce the development of cardiovascular diseases ( heart attack , “hardening of the arteries”). This makes fish particularly healthy, which is why fish should be eaten at least twice a week.

That eggs (especially the yolk) are high in fat (and  cholesterol ) seems to be a well-known fact. However, the sometimes very different recommendations regarding the maximum weekly consumption of eggs show that the experts do not agree. There is no doubt that excessive egg consumption is not healthy. Enjoyed in moderation, however, the egg is an excellent source of vitamins and also contains the highest quality protein of all.

fat content of sweets

The fat content in sweets is a bit of a problem because it is usually associated with refined white sugar. This mixture is particularly rich in energy, which promotes the storage of fat in the adipose tissue. Chocolatemarzipan  and nougat contain a particularly large amount of sugar and fat. Although these products are not inherently unhealthy (they mainly contain vegetable fats), one should be aware of the consequences of excessive consumption.

Ice cream, which is available in shops, often contains only moderate fat, because milk powder and similar products are used for the production, not cream.

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