Below are tables showing the fat content of individual foods, for example in dairy or sausage and meat products. In the individual tables, the foods are given in each case and their content of fat per 100 grams or one deciliter of the food in question. The term "fat content in percent" thus means the fat content per 100 milliliters or grams. Example: "Cream cheese 4.0", means that 100 grams of cream cheese contain four grams of fat. Only edible portions of the food are considered (ie without bones, stones, bowls etcetera). The foods are ordered by group and within the groups according to their fat content (the lowest-fat representatives at the top).
The details of the composition of the food is deliberately limited to the fat content per 100 grams. The absence of additional information should help the viewer to focus on the essentials. Fat in food is by far the main thickener. For this reason, calorie information is deliberately omitted in order not to mislead to add up.
Counting makes little sense or can even lead to disturbances in eating behavior. Much more important than the sum of calories is their composition. Carbohydrates, if any, are converted into body fat only from a large amount (500 grams of pure carbohydrates per day, contained in 1.2 kilograms of bread, 3 kilograms of pasta, 3.5 kilograms of potatoes). Thus, the calories consumed should be taken up by the majority (about 70 percent) in the form of saturating carbohydrates.
Also recommended are foods with a low glycemic index such as fruits, vegetables, beans and peas. Although alcohol causes an inhibition of fat burning and an increase in fatty acid formation is isolated hardly responsible for an increase in weight. However, in combination with high-fat foods, alcohol promotes the development of obesity.
Saturated fatty acids (in animal products, especially meat) are involved in the development of numerous civilization diseases (arteriosclerosis, diabetes, obesity). Often, certain foods contain far more fat than commonly thought. These hidden fats are responsible for the fact that we feed ourselves often wrong.
What benefit does the table provide?
The tables are not meant to provide accurate calculations of daily fat intake. That makes little sense in the long term. Rather, this compilation is intended to raise awareness that many foods do not look at the fat and its quantity would hardly be suspected.
With this information in mind, you will unconsciously make adjustments to shopping, preparing and eating. However, you should not feel compelled to remove foods from the menu, especially those that you specifically like. After all, many high-fat foods taste great. Reduce and seek alternatives is the motto.
Enjoyment does not necessarily depend on the quantity. Thus, it makes sense to reduce the fatty part of a meal and replace it with an increased carbohydrate content (potatoes, pasta, rice, wholemeal bread). With many foods, there are also alternatives. It is easily possible to replace a product with a similar but much lower-fat, without sacrificing enjoyment. Try it!
Accuracy and completeness of the information
The information on the fat content of the food is more than an approximate guide. Absolute accuracy is not possible for the following reasons:
- Food comes from living organisms. The different growth, the attitude and the nutrient supply result in fluctuations of the nutrient composition.
- If the food is a processed product, the content depends on the composition (recipe) used by the manufacturer. For many products, however, the nutrient composition is noted directly on the packaging.
- Different analysis methods can also lead to fluctuations in the information.
Of course, not all foods can be listed. However, the main representatives should be present. The selection should be enough to get a basic idea about which foods are low in fat or high in fat. This selection is therefore not exhaustive.