nutrient
Total fat
Total fat is the combined amount of fatty acids and related lipids in a food or diet.
Educational draft · Human scientific and editorial review pending. About review status
Fat supplies energy and carries fat-soluble compounds, while the physiological roles and evidence differ among its fatty-acid classes.
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.
How it works
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.
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.
Evidence: Established · Source checked 2026-09-05 · Sources: NIH Office of Dietary Supplements: Pantothenic Acid: Fact Sheet for Health Professionals
Total fat includes Saturated fat
Total fat is a compositional category that includes saturated fatty acids.
Evidence: Established · Source checked 2026-09-05 · Sources: European Food Safety Authority: Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterol
Total fat includes Monounsaturated fat
Total fat is a compositional category that includes monounsaturated fatty acids.
Evidence: Established · Source checked 2026-09-05 · Sources: European Food Safety Authority: Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterol
Total fat includes Polyunsaturated fat
Total fat is a compositional category that includes polyunsaturated fatty acids.
Evidence: Established · Source checked 2026-09-05 · Sources: European Food Safety Authority: Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterol
Total fat includes Trans fat
Total fat is a compositional category that can include trans fatty acids.
Evidence: Established · Source checked 2026-09-05 · Sources: European Food Safety Authority: Scientific Opinion on Dietary Reference Values for fats, including saturated fatty acids, polyunsaturated fatty acids, monounsaturated fatty acids, trans fatty acids, and cholesterol
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 Authority (opens in new tab)Scientific 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 Supplements (opens in new tab)Pantothenic Acid: Fact Sheet for Health ProfessionalsChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research Service (opens in new tab)FoodData Central Foundation Foods, April 2026 JSON releaseChecked 2026-09-05
- U.S. Department of Agriculture, Agricultural Research Service (opens in new tab)FoodData Central SR Legacy, April 2018 JSON releaseChecked 2026-09-05
- European Food Safety Authority (opens in new tab)Scientific Opinion on Dietary Reference Values for magnesiumChecked 2026-09-04
- NIH Office of Dietary Supplements (opens in new tab)Magnesium: Fact Sheet for Health ProfessionalsChecked 2026-09-04
- USDA Agricultural Research Service (opens in new tab)FoodData CentralChecked 2026-09-04
- NIH Office of Dietary Supplements (opens in new tab)Vitamin D: Fact Sheet for Health ProfessionalsChecked 2026-09-05
- NIH Office of Dietary Supplements (opens in new tab)Iron: 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.
Curry tofu pea rice · 20 min →
Tofu tahini cabbage bowl · 18 min →
Green bean peanut tofu · 25 min →
Compare meals by total fat →