Fat Exchange List
Unsaturated Fats |
|
|---|---|
| Avocado | 1/8 medium |
| Margarine: Stick or Tub | 1 tsp. |
| Margarine, lower-fat | 1 tbsp. |
| Mayonnaise | 1 tsp. |
| Mayonnaise, Reduced- Calorie | 1 tbsp. |
| Nuts and Seeds Almonds, Dry Roasted Cashews, Dry Roasted |
6 whole 1 tbsp. |
| Pecans | 2 Whole or 4 Halves |
| Peanuts | 20 small or 10 large |
| Walnuts | 2 whole |
| Other Nuts | 1 tbsp. |
| Seeds, Pine Nuts, Sunflower (Without Shells), Pumpkin, and Sesame Seeds | 1 tbsp. |
| Tahini paste | 2 tsp. |
| Oil (Corn, Cottonseed, Safflower, Soybean, Sunflower, Olive, Peanut) |
1 tsp. |
| Olives | 10 small or 8 large |
| Salad Dressing, Mayonnaise- type | 2 tsp. |
| Salad Dressing, Mayonnaise-type, Reduce Calorie | 1 tbsp. |
| Salad Dressing, Reduced- Calorie | 2 tbsp. |
| Salad Dressing (Oil Varieties) (Two tablespoons of low-calorie salad dressing is a free food) |
1 tbsp. | Saturated Fats |
| Butter, Stick | 1tsp. |
| Butter, Whipped | 1 tsp. |
| Butter, Reduced-Fat | 2 tsp. |
| Bacon | 1 slice |
| Chitterlings | 1/2 oz (2 tbsp.) |
| Coconut, Shredded | 2 tbsp. |
| Coffee Whitener, Liquid | 2 tbsp. |
| Coffee Whitener, Powder | 4 tsp. |
| Cream (Light, Coffee, Table) | 2 tbsp. |
| Cream, Half and Half | 2tbsp. |
| Cream, Sour | 2 tbsp. |