Serving size of nuts and oils.
What about oils?
Nuts and oils: one serving is
- Oils – 1 Tbsp (120 calories) [14 grams of oil]
- Foods rich in oils
- Margarine, soft (trans fat free) – 1 Tbsp (100 calories) [11 grams of oil]
- Mayonnaise – 1 Tbsp (100 calories) [11 grams of oil]
- Mayonnaise-type salad dressing – 1 Tbsp (55 calories) [5 grams of oil]
- Italian dressing – 2 Tbsp (85 calories) [8 grams of oil]
- Thousand Island dressing – 2 Tbsp (120 calories) [11 grams of oil]
- Olives, ripe, canned – 4 large (20 calories) [2 grams of oil]
- Avocado – ½ med (160 calories) [15 grams of oil]
- Peanut butter – 2 Tbsp (190 calories) [16 grams of oil]
- Peanuts, dry roasted – 1 oz (165 calories) [14 grams of oil]
- Mixed nuts, dry roasted – 1 oz (170 calories) [15 grams of oil]
- Cashews, dry roasted – 1 oz (165 calories) [13 grams of oil]
- Almonds, dry roasted – 1 oz (170 calories) [15 grams of oil]
- Hazelnuts – 1 oz (185 calories) [18 grams of oil]
- Sunflower seeds – 1 oz (165 calories) [14 grams of oil]
Avocados are part of the fruit group, nuts and seeds are part of the meat and beans group.
What are “oils”?
Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Some common oils are:
- canola oil
- corn oil
- cottonseed oil
- olive oil
- safflower oil
- soybean oil
- sunflower oil
Some oils are used mainly as flavorings, such as walnut oil and sesame oil. A number of foods are naturally high in oils, like:
- some fish
Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats. Check the Nutrition Facts label to find margarines with 0 grams of trans fat. Amounts of trans fat will be required on labels as of 2006. Many products already provide this information.
Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no foods from plants sources contain cholesterol.
A few plant oils, however, including coconut oil and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be solid fats.
Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common solid fats are:
- beef fat (tallow, suet)
- chicken fat
- pork fat (lard)
- stick margarine
How are oils different from solid fats?
All fats and oils are a mixture of saturated fatty acids and unsaturated fatty acids. Solid fats contain more saturated fats and/or trans fats than oils. Oils contain more monounsaturated (MUFA) and polyunsaturated (PUFA) fats. Saturated fats, trans fats, and cholesterol tend to raise “bad” (LDL) cholesterol levels in the blood, which in turn increases the risk for heart disease. To lower risk for heart disease, cut back on foods containing saturated fats, trans fats, and cholesterol.
Why is it important to consume oils?
Most of the fats you eat should be polyunsaturated (PUFA) or monounsaturated (MUFA) fats. Oils are the major source of MUFAs and PUFAs in the diet. PUFAs contain some fatty acids that are necessary for health—called “essential fatty acids.”
Because oils contain these essential fatty acids, there is an allowance for oils in the food guide separate from the discretionary calorie allowance.
The MUFAs and PUFAs found in fish, nuts, and vegetable oils do not raise LDL(“bad”) cholesterol levels in the blood. In addition to the essential fatty acids they contain, oils are the major source of vitamin E in typical American diets.
While consuming some oil is needed for health, oils still contain calories. In fact, oils and solid fats both contain about 120 calories per tablespoon. Therefore, the amount of oil consumed needs to be limited to balance total calorie intake. The Nutrition Facts label provides information to help you make smart choices.