Dietary Recommendations

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American Heart Association's Dietary Recommendations

The lists below will help you “budget” your saturated fat and dietary cholesterol. For example, if you eat foods high in saturated fat or cholesterol in one meal, balance them with foods lower in saturated fat or cholesterol for your other meals on that day.

 

Portion

Food

Saturated
Fat (g)
 

% daily total*
Dietary
Cholesterol (mg)

% daily total** 

           

 

Milk Products

 

 

 

 

1 Tbsp.
Butter
7.2
33
31
10
1 oz.
Cheese, American
4.4
20
18
6
1 oz.
Cheese, cheddar
6.0
5
30
10
1 oz.
Cheese, mozzarella, part-skim
3.1
14
15
5
1 Tbsp.
Margarine, hard stick
2.1
10
0
0

1 Tbsp.

Margarine, soft tub

1.5

7
0
0

8 oz.

Milk, low-fat, 1% milk fat

1.6

7
10
3

8 oz.

Milk, nonfat

0.0

0
5
2

8 oz.

Milk, reduced fat, 2% milk fat

2.9

13
20
7

8 oz.

Milk, whole, 3.7% milk fat

5.6

26
34
11

Portion

Food

Saturated
Fat (g)
 

% daily total*
Dietary
Cholesterol (mg)

% daily total** 

           
  Eggs

 

 

 

 

Small Egg, fresh

1.1

5

157

52

Medium Egg, fresh

1.4

6

187

62

Large Egg, fresh

1.6

7

213

71

X-Large Egg, fresh

1.8

8

246

82

Jumbo Egg, fresh

2.0

9

276

93

Portion

Food

Saturated
Fat (g)
 

% daily total*
Dietary
Cholesterol (mg)

% daily total** 

           
  Meats        
3 oz. Beef, ground, extra-lean,17% fat

5.3

24

84

28

3 oz. Beef, ground, lean, 21% fat

5.9

27

86

29

3 oz. Beef, ground, regular, 27% fat

6.5

30

86

29

3 oz. Beef, t-bone, meat only

3.1

14

50

17

3 oz. Beef, tenderloin, meat only

3.1

14

73

24

3 oz. Ham, regular, 11% fat

2.9

13

49

16

3 oz. Ham, extra lean, 5% fat

1.4

6

40

13

1 item Hot dog, beef, 1 = 45 g

5.4

25

27

9

1 item Hot dog, turkey, 1 = 45 g

2.7

12

48

16

3 oz. Italian sausage, pork

7.5

34

65

22

3 oz. Lamb, loin chop, lean only

3.2

15

74

25

3 oz. Pork, loin chop, meat only

3.0

14

69

23

Portion

Food

Saturated
Fat (g)
 

% daily total*
Dietary
Cholesterol (mg)

% daily total** 

           
  Poultry        
3 oz. Chicken, breast, meat only

0.9

4

73

24

3 oz. Chicken, breast, meat and skin

1.8

8

71

24

3 oz. Chicken, thigh, meat only

2.5

11

80

27

3 oz. Ground turkey

2.8

13

83

28

Portion

Food

Saturated
Fat (g)
 

% daily total*
Dietary
Cholesterol (mg)

% daily total** 

           
  Fish and Seafood        
3 oz. Clams

0.0

0

57

19

3 oz. Cod

0.0

0

45

15

3 oz. Oysters

0.9

4

85

28

3 oz. Lobster

0.0

0

69

23

3 oz. Salmon (varies by species and whether farm-raised or wild)

0.0-2.7

0-12

47-81

16-27

3 oz. Scallops

0.0

0

28

9

3 oz. Shrimp

0.0

0

166

55

3 oz. Tuna, canned in water, light

0.0

0

26

9

3 oz. Tuna, fresh

0.0

0

50

17

Portion

Food

Saturated
Fat (g)
 

% daily total*
Dietary
Cholesterol (mg)

% daily total** 

           
  Snack Foods        
1 oz. Crackers, snack

1.0

5

0

0

Small French fries, fast-food

3.3

15

0

0

Med French fries, fast-food

5.1

23

0

0

Large French fries, fast-food

6.5

30

0

0

1 oz. Potato chips

2.3

11

0

0

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Disclaimer: The information on this Web site was researched for a family member and is being made available to public only for educational purposes. We neither endorse nor recommend any products, diets, recipes, treatments, or therapies because we are not healthcare experts. Please consult your healthcare expert before trying any treatments or products mentioned on this Web site.