Best fats for a healthy diet

Fats (1 - 5)
Tofu MayonnaiseMargarine Spread (60% fat, vegetable oil, unsalted)Margarine (80% fat, unsalted)Margarine (80% fat, salted)Margarine Spread (60% fat, vegetable oil, salted)Margarine Spread (20% fat, vegetable oil, salted)Chicken FatTurkey FatDuck FatMargarine Spread (20% fat, vegetable oil, unsalted)
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Tofu Mayonnaise
Margarine Spread (60% fat, vegetable oil, unsalted)
Margarine (80% fat, unsalted)
Margarine (80% fat, salted)
Margarine Spread (60% fat, vegetable oil, salted)
Margarine Spread (20% fat, vegetable oil, salted)
Chicken Fat
Turkey Fat
Duck Fat
Margarine Spread (20% fat, vegetable oil, unsalted)
General values
Protein per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.
Protein per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.5.95g
0.17g
0.16g
0.16g
0.6g
0g
0g
0g
0g
0g
Fiber per 100gDietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.
Fiber per 100gDietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.1.1g
0g
0g
0g
0g
0g
0g
0g
0g
0g
Sugars (total) per 100gThe total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.
Sugars (total) per 100gThe total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.0.85g
0g
0g
0g
0g
0g
0g
0g
0g
0g
Water content per 100gFoods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.
Water content per 100gFoods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.56.33g
37.58g
16.52g
16.52g
38.68g
78.8g
0.2g
0.2g
0.2g
78.8g
Iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.
Iron per 100gIron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.0.27mg
0mg
6mg
6mg
0mg
0mg
0mg
0mg
0mg
0mg
Total score for "General values"
Total score for "General values"
Food energy
Energy (kcal) per 100gThe amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).
Energy (kcal) per 100gThe amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).322kcal
533kcal
717kcal
717kcal
526kcal
175kcal
900kcal
900kcal
882kcal
175kcal
Energy (kJ) per 100gThe amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).
Energy (kJ) per 100gThe amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).1348kJ
2230kJ
2999kJ
2999kJ
2199kJ
732kJ
3766kJ
3767kJ
3691kJ
732kJ
Carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.
Carbohydrates per 100gCarbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.3.06g
0.86g
0.7g
0.7g
0g
0.4g
0g
0g
0g
0.4g
Total score for "Food energy"
Total score for "Food energy"
Fats
Lipids per 100gLipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.
Lipids per 100gLipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.31.79g
59.81g
80.71g
80.71g
59.17g
19.5g
99.8g
99.8g
99.8g
19.5g
Saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.
Saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.2.92g
12.09g
15.19g
15.19g
1.04kg
2.87g
29.8g
29.4g
33.2g
2.87g
Monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
Monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.5.25g
19.35g
38.88g
38.88g
20.32g
7.48g
44.7g
42.9g
49.3g
7.48g
Polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
Polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.16.59g
26.48g
24.3g
24.3g
24.69g
8.04g
20.9g
23.1g
12.9g
8.04g
Cholesterol per 100gCholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down.
Cholesterol per 100gCholesterol is a lipid essential for producing hormones and takes two forms: LDL, or bad cholesterol, and HDL, good cholesterol. LDL (low-density lipoprotein) contributes to plaque, which can clog arteries and increases the risk of strokes and heart attacks. HDL (high-density lipoprotein) removes LDL from the arteries and carries it to the liver to be broken down.0mg
1mg
0mg
0mg
1mg
0mg
85mg
102mg
100mg
0mg
Total score for "Fats"
Total score for "Fats"
Minerals
Ash content per 100gThe ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).
Ash content per 100gThe ash content refers to the total amount of minerals contained (potassium, sodium, calcium, magnesium).2.87g
1.59g
1.92g
1.92g
1.7g
1.3g
0g
0g
0g
1.3g
Calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.
Calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.53mg
21mg
3mg
3mg
21mg
0mg
0mg
0mg
0mg
0mg
Magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.
Magnesium per 100gMagnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.52mg
2mg
3mg
3mg
2mg
1mg
0mg
0mg
0mg
1mg
Phosphorus per 100gPhosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.
Phosphorus per 100gPhosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.49mg
16mg
5mg
5mg
16mg
14mg
0mg
0mg
0mg
14mg
Potassium per 100gPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.
Potassium per 100gPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.66mg
30mg
18mg
18mg
30mg
25mg
0mg
0mg
0mg
25mg
Total score for "Minerals"
Total score for "Minerals"
Vitamins
Vitamin C per 100gAlso known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.
Vitamin C per 100gAlso known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.0mg
0.1mg
0.2mg
0.2mg
0.1mg
0mg
0mg
0mg
0mg
0mg
ThiaminThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.
ThiaminThiamin (vitamin B1) assists the body's cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.50mg
7mg
10mg
10mg
7mg
0mg
0mg
0mg
0mg
0mg
RiboflavinRibolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.
RiboflavinRibolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.40mg
26mg
37mg
37mg
26mg
0mg
0mg
0mg
0mg
0mg
NiacinNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.
NiacinNiacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.90mg
16mg
23mg
23mg
16mg
0mg
0mg
0mg
0mg
0mg
Pantothenic acidPantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.
Pantothenic acidPantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.0.12mg
N.A.N.A.0mg
30mg
N.A.0mg
0mg
0mg
N.A.
Total score for "Vitamins"
Total score for "Vitamins"
Antioxidants
Beta carotene per 100gBeta carotene is a pigment found in plants and is an antioxidant. When ingested, it converts to vitamin A1 (retinol), which is necessary for eye health, skin health and for maintaining a strong immune system.
Beta carotene per 100gBeta carotene is a pigment found in plants and is an antioxidant. When ingested, it converts to vitamin A1 (retinol), which is necessary for eye health, skin health and for maintaining a strong immune system.23µg
610µg
610µg
610µg
610µg
610µg
0µg
0µg
0µg
610µg
Beta-cryptoxanthin per 100gBeta-cryptoxanthin is an antioxidant that is converted to vitamin A1 (retinol) when ingested. It aids maintaining healthy vision, healthy bones and skin and assists the immune system.
Beta-cryptoxanthin per 100gBeta-cryptoxanthin is an antioxidant that is converted to vitamin A1 (retinol) when ingested. It aids maintaining healthy vision, healthy bones and skin and assists the immune system.6µg
0µg
0µg
0µg
0µg
0µg
0µg
0µg
0µg
0µg
Lutein and zeaxanthin per 100gLutein and zeaxanthin are carotenoids found in the central part of the retina, called macula. They are antioxidants and play a key role in maintaining eye health.
Lutein and zeaxanthin per 100gLutein and zeaxanthin are carotenoids found in the central part of the retina, called macula. They are antioxidants and play a key role in maintaining eye health.21µg
0µg
0µg
0µg
0µg
0µg
0µg
0µg
0µg
0µg
Genistein per 100gGenistein is phytoestrogen found in plants. It helps regulate cholesterol levels and contributes to maintaining a healthy bone structure.
Genistein per 100gGenistein is phytoestrogen found in plants. It helps regulate cholesterol levels and contributes to maintaining a healthy bone structure.11.3mg
N.A.N.A.N.A.N.A.N.A.N.A.N.A.N.A.N.A.
Daidzein per 100gDaidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. It stimulates the formation of bone mass and helps regulate estrogen levels.
Daidzein per 100gDaidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. It stimulates the formation of bone mass and helps regulate estrogen levels.5.5mg
N.A.N.A.N.A.N.A.N.A.N.A.N.A.N.A.N.A.
Total score for "Antioxidants"
Total score for "Antioxidants"
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