Oils & Fats: Calories

Oils and fats are both high in calories and calorie dense, but that doesn’t mean all are unhealthy for you. These foods can easily be added to a balanced diet, just be sure to keep an eye on your portion sizes. Vegetable fats are generally more nutritious than animal fats, which can contain more saturated fats. Check out our Oils and Fats Chart below for more nutritional information.

Food	Serving	Calories	Serving	Calories
Almond Oil	100 g	898 Cal	100 g	45 Cal
Avocado Oil	100 g	899 Cal	100 g	899 Cal
Bacon Grease	100 g	897 Cal	100 g	45 Cal
Beef Tallow	100 g	902 Cal	100 g	902 Cal
Butter	100 g	754 Cal	100 g	75 Cal
Canola Oil	100 ml	816 Cal	100 ml	82 Cal
Chicken Fat	100 g	900 Cal	100 g	900 Cal
Coconut Oil	100 ml	896 Cal	100 ml	134 Cal
Cod Liver Oil	100 ml	898 Cal	100 ml	135 Cal
Corn Oil	100 ml	900 Cal	100 ml	131 Cal
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Cottonseed Oil	100 g	884 Cal	100 g	884 Cal
Duck Fat	100 g	929 Cal	100 g	93 Cal
Extra Virgin Olive Oil	100 ml	900 Cal	100 ml	135 Cal
Flaxseed Oil	100 ml	900 Cal	100 ml	135 Cal
Flora Light	100 g	269 Cal	100 g	27 Cal
Grapeseed Oil	100 ml	900 Cal	100 ml	90 Cal
Lard	100 g	897 Cal	100 g	134 Cal
Margarine	100 g	722 Cal	100 g	72 Cal
Mustard Oil	100 g	884 Cal	100 g	133 Cal
Olive Oil	100 ml	901 Cal	100 ml	135 Cal
Palm Oil	100 ml	900 Cal	100 ml	135 Cal
Peanut Oil	100 ml	901 Cal	100 ml	135 Cal
Pumpkin Seed Oil	100 ml	900 Cal	100 ml	135 Cal
Rape Seed Oil, Vegetable Oil	100 ml	900 Cal	100 ml	135 Cal
Safflower Oil	100 g	884 Cal	100 g	884 Cal
Salted Butter	100 g	701 Cal	100 g	70 Cal
Sesame Oil	100 ml	901 Cal	100 ml	135 Cal
Shortening	100 g	884 Cal	100 g	88 Cal
Soy Oil	100 ml	900 Cal	100 ml	135 Cal
Sunflower Butter	100 g	722 Cal	100 g	72 Cal
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Sunflower Oil	100 ml	900 Cal	100 ml	135 Cal
Unsalted Butter	100 g	749 Cal	100 g	75 Cal
Vegetable Shortening	100 g	884 Cal	100 g	106 Cal
Walnut oil	100 ml	900 Cal	100 ml	135 Cal
Wheat Germ Oil	100 ml	900 Cal	100 ml	180 Cal

How many calories should you consume?

Oils, Fats, and Healthy Strategies for Moderation

Oils are liquid at room temperature and can contain both saturated and unsaturated fats. Fats are solid at room temperature and are made up of saturated fats and trans fats. While oils are mostly derived from plants or fish and do not increase cholesterol levels, fats are generally derived from animal products and can increase cholesterol levels.

These days, oils and fats come from a variety of sources, including avocados, coconut, soybeans and many forms of nuts and seeds, such as sesame and walnuts. Depending on their source and the types of fats they contain, their health benefits and calorie counts can differ quite drastically. Fats sourced from animal products tend to have a higher caloric value, but there are also oils that fall higher on the caloric scale.

When it comes to fats and oils, moderation and portion control are essential, especially if you’re looking to reduce the calories you’re consuming. Pre-measuring and using minimal amounts when cooking can go a long way. Some of the best ways to enjoy the nutritional benefits of oils and fats can be to use them as salad dressings, drizzle some over fresh vegetables or a side dish, or enjoy them with some fresh herbs and bread. This is a more health-conscious way of enjoying them as opposed to using them to fry foods. What are some healthy ways you plan to add some oils and fats in with your cooking this week?