Nutrient Information: Total lipid (fat)

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Nutrient Key Information 
Nutrient Name: Total lipid (fat)
Nutrient Category: Macronutrients (Proximates)
Unit Name: g
Nutrient Summary: Provide and store energy in the body. Each gram of fat provides 9 calories. Fat is categorized into:
1) cis monounsaturated fatty acids
2) cis polyunsaturated fatty acids
3) saturated fatty acids
4) trans fatty acids
The acceptable range of energies coming from total fat for adults is 20-35%. Diets higher in saturated fat and trans fat increases risk of developing cardiovascular disease.
Nutrient Function: • Provide calories, or "energy" for the body.
• Help body absorb fat-soluble vitamins (vitamins A, ... (Continue the page to read more)


Sample Foods High in:
Total lipid (fat)  ( Additional Top Food Sources )
Food Description Nutrient Amount1 Daily Value%2
Butter, stick, salted
Category: Dairy and Egg Products
82.2 g 105.38%
Margarine, regular, 80% fat, composite, stick, without salt
Category: Fats and Oils
80.71 g 103.47%
Nuts, macadamia nuts, dry roasted, without salt added
Category: Nut and Seed Products
76.08 g 97.54%
Peanut butter, smooth style, with salt
Category: Legumes and Legume Products
51.1 g 65.51%
Chocolate, dark, 70-85% cacao solids
Category: Sweets
42.63 g 54.65%
1 Nutrient amount is in 100 gram food
2 Use Female 31-50 years old as Daily Value reference


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Nutrient Detail Information
Nutrient Summary Provide and store energy in the body. Each gram of fat provides 9 calories. Fat is categorized into:
1) cis monounsaturated fatty acids
2) cis polyunsaturated fatty acids
3) saturated fatty acids
4) trans fatty acids
The acceptable range of energies coming from total fat for adults is 20-35%. Diets higher in saturated fat and trans fat increases risk of developing cardiovascular disease.
Nutrient Function • Provide calories, or "energy" for the body.
• Help body absorb fat-soluble vitamins (vitamins A, D, E, and K)
• Play an important role to the nerve tissue and retina
• Maintain healthy skin and hair
• Structural components of cell membranes
• Support key body processes, such as blood clotting, nervous system function, reproduction, and immune response.
Monounsaturated fat: can be synthesized by body, currently no known independent health benefits.
Polyunsaturated fat: essential fatty acid. Cannot be made by the body, must be obtained through the diet.
Saturated fat: can be synthesized by body, no health benefit. It may increase the risk of developing cardiovascular disease, so take as low as possible.
Trans fat: not essential to body, no health benefit. Usually it is formed artificially during food processing. It may increase the risk of developing cardiovascular disease, so take as low as possible.
Food Sources
Top Food Sources
Monounsaturated fat: avocados, olives, canola oil, olive oil, high-oleic sunflower oil, high-oleic safflower oil, and animal products, primarily meat fat.
Polyunsaturated fats: nuts, seeds, flaxseed, and vegetable oils, such as sunflower, safflower, corn, canola, and soybean oils. Fatty fish and fish oils.
Saturated fat: animal fats, baked goods, condiments, gravies, dairy products, meats and poultry, salad dressings, sweets, tropical plant oils, and vegetable shortening.
Trans fat: traditional stick margarine and vegetable shortenings that have been partially hydrogenated. Various bakery products and fried foods prepared using partially hydrogenated oils. Milk, butter, and meats (such as beef and lamb) also contain trans fatty acids but at lower levels.

Note: recommend 20-35% of energy (calories) comes from fat for adults. 1 gram fat generates 9 calories.
Deficiency Health Effects Inadequate intake of dietary fat may result in negative energy balance, impaired growth and an increased risk of chronic disease. Though carbohydrate can be a replacement of fat for energy, low-fat and high-carbohydrate diets may alter metabolism in a way that increases the risk of chronic diseases, such as coronary heart disease and diabetes. Lack of polyunsaturated fatty acids may cause rough scaly skin and dermatitis.
Effects if Above Upper Limit High-fat diets in excess of energy needs may cause obesity. High Saturated Fat or Trans Fat intake may increase the risk of coronary heart disease.
External References Learn more by reading The National Academies of Science, Engineering, Medicine publication: Dietary Reference Intakes
or explore US FDA Website: Interactive Nutrition Facts Label - Total Fat
Additional Information NLEA stands for Nutrition Labeling and Education Act



Daily Value Age Group Recommended Daily Values Daily Value Upper Limits
Toddler 1 to 3 years old: 44 g
Child 4 to 8 years old: 54 g
Male 9 to 13 years old: 70 g
Male 14 to 18 years old: 101 g
Male 19 to 30 years old: 109 g
Male 31 to 50 years old: 101 g
Male 51 to 70 years old: 93 g
Male Senior 71 or older: 86 g
Female 9 to 13 years old: 70 g
Female 14 to 18 years old: 78 g
Female 19 to 30 years old: 86 g
Female 31 to 50 years old: 78 g
Female 51 to 70 years old: 70 g
Female Senior 71 or older: 70 g
Female Pregnancy (>18): 86 g
Female Lactation (>18): 86 g
FDA (Based on 2000 calorie daily diet): 78 g 78 g


Dietary Reference Intakes The nutrient Dietary Reference Intakes and nutrition facts is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
US FDA Nutrition Education Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
National Institutes of Health Nutrition facts knowledge are based on National Institutes of Health Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all
Disclaimer The nutrient information provided here should not take the place of medical advice. We encourage you to talk to your healthcare providers (such as your doctor) about your dietary requirements which are best for your overall health. We also recommend you to read organization or professional reference documents or articles mentioned, but not limited to, in this page. Any mentions and reference links in this page don't represent our endorsement of their services and advice.


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