nutrient
Total fat
Total fat is the combined amount of fatty acids and related lipids in a food or diet.
Fat supplies energy and carries fat-soluble compounds, while the physiological roles and evidence differ among its fatty-acid classes.
A category, not one molecule
“Total fat” groups many lipid molecules, including saturated, monounsaturated and polyunsaturated fatty acids. A total value cannot show which fatty acids are present, whether a food is fortified, or what substitution is being made in the diet.
Food sources
Per 100 g| Food | Per 100 g |
|---|---|
| English walnuts, raw | 69.7 g |
| Almonds, dry-roasted and salted | 57.8 g |
| Almonds | 51.1 g |
| Peanuts, raw | 43.3 g |
| Pumpkin seeds | 40 g |
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About these amounts
These values describe the named food and preparation. A 100 g comparison is not a suggested serving. Small amounts are rounded for display; an unreported amount is not zero.
Portions recorded by the source
- Almonds, dry-roasted and salted: 1 cup (135 g) — 78.03 g.
- Hummus, commercial: 2 tablespoon (33.9 g) — 5.8 g.
- Roasted beef tenderloin: 1 roast (462 g) — 29.38 g.
- Braised chicken drumstick: 1 drumstick (104 g) — 6.19 g.
- Braised chicken breast: 1 piece (174 g) — 5.64 g.
- Cottage cheese, 2% fat: 1 cup (220 g) — 5.06 g.
- Low-fat milk, 1% and fortified: 1 cup (246 g) — 2.34 g.
- Light tuna, canned in water, drained: 1 can (142 g) — 1.33 g.
- Canned diced tomatoes: 1 cup (245 g) — 1.23 g.
- Greek yogurt, plain nonfat: 1 container (156 g) — 0.58 g.
The source records and EFSA guidance are linked in References below.
Related topics
Vitamin B5 (pantothenic acid) supports metabolism of Total fat
Pantothenate is part of coenzyme A, which is used in fatty-acid synthesis and breakdown.
Total fat includes Saturated fat
Total fat is a compositional category that includes saturated fatty acids.
Total fat includes Monounsaturated fat
Total fat is a compositional category that includes monounsaturated fatty acids.
Total fat includes Polyunsaturated fat
Total fat is a compositional category that includes polyunsaturated fatty acids.
Total fat includes Trans fat
Total fat is a compositional category that can include trans fatty acids.
Worth knowing
No single EFSA fat target. EFSA sets reference ranges and specific considerations for fatty-acid groups rather than one universal total-fat target.
Fat carries fat-soluble compounds. Dietary lipids provide a matrix for fat-soluble vitamins and contribute fatty acids used in tissues.
A closer look
Context is the comparison
Evidence about fat often depends on which nutrient replaces it and on the food pattern. Total-fat amount does not identify the fatty-acid composition of a food or diet.
References
Source-checked local draft.
Human editorial review pending.
- European Food Safety AuthorityScientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterolChecked 2026-09-05
- NIH Office of Dietary SupplementsPantothenic Acid: Fact Sheet for Health ProfessionalsChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research ServiceFoodData Central SR Legacy, April 2018 JSON releaseChecked 2026-09-05
- European Food Safety AuthorityScientific Opinion on Dietary Reference Values for magnesiumChecked 2026-09-04
- NIH Office of Dietary SupplementsMagnesium: Fact Sheet for Health ProfessionalsChecked 2026-09-04
- USDA Agricultural Research ServiceFoodData CentralChecked 2026-09-04
- NIH Office of Dietary SupplementsVitamin D: Fact Sheet for Health ProfessionalsChecked 2026-09-05
- NIH Office of Dietary SupplementsIron: Fact Sheet for Health ProfessionalsChecked 2026-09-05
Take it into the kitchen
Explore this nutrient in simple meals. Recipe pages show estimated amounts and missing data.
Banana & peanut oats · 8 min →
Apple & walnut porridge · 10 min →
All 40 easy meals →