18 grams of fat
  • ½ medium avocado

15 grams of fat
  • 3 oz: ground beef, meatloaf, corned beef, top pork loin, pork chop, ground lamb, chicken (dark meat, with skin), fried chicken (with skin), ground turkey, fried fish
  • ¼ cup nuts
  • 1 TBSP butter, margarine, regular mayonnaise, cooking oils (canola, corn, olive)

9 grams of fat
  • 3 oz: round/sirloin/flank steak, ham, lamb chop, chicken (dark meat, no skin), chicken (white meat, with skin), turkey (dark meat, no skin) herring, oysters, salmon, sardines, tuna in oil

8 grams of fat
  • 3 strips of bacon
  • 1 cup whole milk
  • 1 cup whole Lactaid milk
  • 1 slice regular cheeses: American, cheddar, colby, Swiss
  • 2 TBSP peanut butter
  • 1 TBSP regular blue cheese or ranch salad dressing

5 grams of fat
  • 1 egg
  • 1 cup low fat 2% milk
  • 1 cup low fat 2% Lactaid milk
  • 1 ounce low fat cheeses: mozzarella, feta cheese
  • ½ cup low fat ice cream
  • 2 TBSP regular sour cream
  • 1 TBSP regular cream cheese
  • 2 TBSP low fat cream cheese
  • 1 cup soy milk
  • ½ cup tofu
  • 1 TBSP low fat mayonnaise
  • 1 TBSP regular thousand island dressing
  • 1 TBSP sesame, pumpkin, sunflower seeds
  • 8 large black olives
  • 10 large green olives
  • 2 TBSP half and half cream

4 grams of fat
  • 1 cup low fat yogurt 
  • 1 cup low fat cottage cheese

3 grams of fat
  • 1 cup buttermilk
  • 2 TBSP hummus