Foods without Trans Fat

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Food NameTotal FatTrans Fat
Egg, white, raw, frozen, pasteurized0.040
Egg, white, dried0.000
Sour cream, fat free0.000
Yogurt, chocolate, nonfat milk0.000
Yogurt, chocolate, nonfat milk, fortified with vitamin D0.000
Egg substitute, liquid or frozen, fat free0.000
Fat free ice cream, no sugar added, flavors other than chocolate0.000
Spices, basil, dried4.070
Spices, chili powder14.280
Spices, cinnamon, ground1.240
Spices, garlic powder0.730
Spices, ginger, ground4.240
Spices, mustard seed, ground36.240
Spices, oregano, dried4.280
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  • Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.






Trans Fat

information from the National Institutes of Health

We need a certain amount of fat in our diets to stay healthy. Fats provide needed energy in the form of calories. Fats help our bodies absorb important vitamins—called fat-soluble vitamins—including vitamins A, D and E. Fats also make foods more flavorful and help us feel full. Fats are especially important for infants and toddlers, because dietary fat contributes to proper growth and development.

“Fats are really the most concentrated source of energy in the foods we eat, and our bodies need that energy,” says NIH nutritionist Dr. Margaret McDowell. “Fats are truly an essential nutrient.”

Problems arise, though, if we eat too much fat. Dietary fats have more than twice as many calories per gram as either proteins or carbohydrates like sugar and starch. Excess calories, of course, can pack on the pounds and raise your risk for diabetes, cancer and other conditions.

Eating the “wrong” kinds of fats can trigger additional health hazards. “Some fats are better for our bodies than others,” McDowell says. “We should really aim to eat the right types of fats.”

Foods can contain a mixture of different fats. Unsaturated fats are considered “good” fats. They’re sometimes listed as “monounsaturated” and “polyunsaturated” fat on Nutrition Facts labels. These can promote health if eaten in the right amounts. They are generally liquid at room temperature, and are known as oils. You’ll find healthful unsaturated fats in fish, nuts and most vegetable oils, including canola, corn, olive and safflower oils.

The so-called “bad” fats are saturated fats and trans fats. They tend to be solid at room temperature. Solid fats include butter, meat fats, stick margarine, shortening, and coconut and palm oils. They’re often found in chocolates, baked goods, and deep-fried and processed foods.

“When we eat too many solid fats, we put our bodies at risk. These fats tend to raise total blood cholesterol, as well as the part of cholesterol known as low-density lipoprotein (LDL) cholesterol,” says McDowell. “When those cholesterol levels are out of whack and too high, it’s a risk factor for cardiovascular disease.”

“When there’s too much cholesterol in the blood, the excess can get trapped in artery walls and build up,” adds Dr. Catherine Loria, an NIH expert on nutrition and heart health. “The buildup can develop into atherosclerosis, or hardening of the arteries, which can lead to coronary heart disease.”

Experts say that the total fat intake for adults ages 19 and older should be 20% to 35% of the calories eaten each day. For children ages 4 to 18, it should be 25% to 35%.

For trans fat content of 4,000+ common foods see: Trans Fat Counter.

Directory of Special Food Lists

High-Fat Foods without Trans Fat

The foods in list below are high in total fat but have zero trans fat content.



Total Fat (g)
High-Fat Foods without Trans Fat (100 g)

100.0
Oil, industrial, coconut, confection fat, typical basis for ice cream coatings

100.0
Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product

100.0
Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter

100.0
Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts

99.5
Pork, bacon, rendered fat, cooked

99.5
Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated)

78.7
Oil, PAM cooking spray, original

61.2
Seeds, sesame seed kernels, dried (decorticated)

55.5
Nuts, almond butter, plain, with salt added

52.9
McDONALD'S, Peanuts (for Sundaes)

50.0
Nuts, mixed nuts, oil roasted, without peanuts, lightly salted

45.4
Nuts, pistachio nuts, raw

44.8
Nuts, pistachio nuts, dry roasted, without salt added

44.8
Nuts, pistachio nuts, dry roasted, with salt added

43.3
Pork, cured, bacon, cooked, baked

41.8
Pork, cured, bacon, cooked, broiled, pan-fried or roasted

41.8
Pork, cured, bacon, cooked, broiled, pan-fried or roasted, reduced sodium

41.6
Spices, poppy seed

37.1
Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Covered Almonds

36.2
Spices, mustard seed, ground

33.8
Candies, truffles, prepared-from-recipe

33.2
Candies, milk chocolate coated coffee beans

32.4
Snacks, sweet potato chips, unsalted

32.1
Candies, white chocolate

31.4
Candies, carob, unsweetened

30.5
Candies, REESE'S Peanut Butter Cups

29.3
Candies, MARS SNACKFOOD US, COCOAVIA Chocolate Bar

29.1
Candies, confectioner's coating, butterscotch

28.7
Sausage, smoked link sausage, pork and beef


Total Fat (g)
High-Fat Foods without Trans Fat (100 g)

28.7
Candies, MARS SNACKFOOD US, COCOAVIA Blueberry and Almond Chocolate Bar

27.8
Candies, HERSHEY, KIT KAT BIG KAT Bar

27.0
Candies, confectioner's coating, yogurt

26.6
MORNINGSTAR FARMS Veggie Breakfast Bacon Strips, frozen, unprepared

26.6
WORTHINGTON Stripples, frozen, unprepared

26.2
Candies, MARS SNACKFOOD US, COCOAVIA Crispy Chocolate Bar

25.4
MOTHER'S, 4th of July Circus Animal Cookies

25.3
MOTHER'S, Halloween Circus Animals Cookies

25.3
MOTHER'S, Circus Animal Cookies

24.8
Candies, REESE'S PIECES Candy

24.6
Bologna, beef and pork

24.1
Cereals ready-to-eat, granola, homemade

23.4
Candies, REESE'S, FAST BREAK, milk chocolate peanut butter and soft nougats

23.2
Candies, REESE's Fast Break, milk chocolate, peanut butter, soft nougats, candy bar

22.9
Snacks, granola bar, GENERAL MILLS NATURE VALLEY, SWEET&SALTY NUT, peanut

21.4
BEAR NAKED, Fruit & Nut Cookies

20.9
Candies, ROLO Caramels in Milk Chocolate

20.8
Bread, cheese

20.4
Snacks, granola bar, QUAKER, DIPPS, all flavors

20.3
Pork, fresh, variety meats and by-products, chitterlings, cooked, simmered

19.9
KELLOGG'S, ALL-BRAN, Garlic and Herb Crackers

19.3
Candies, NESTLE, 100 GRAND Bar

18.5
Cream puff, eclair, custard or cream filled, iced

17.6
Noodles, chinese, chow mein

17.5
Snacks, granola bites, mixed flavors

16.9
BEAR NAKED, Double Chocolate Cookies

16.6
Pork, fresh, variety meats and by-products, chitterlings, raw

16.5
WORTHINGTON Leanies, frozen, unprepared

16.3
Nuts, coconut cream, canned, sweetened

16.3
KASHI, TLC, Oatmeal Dark Chocolate Cookies

16.2
Frostings, vanilla, creamy, ready-to-eat


Total Fat (g)
High-Fat Foods without Trans Fat (100 g)

16.1
WORTHINGTON Smoked Turkey Roll, frozen, unprepared

16.1
Pork, fresh, variety meats and by-products, feet, cooked, simmered

15.5
WORTHINGTON Super Links, canned, unprepared

15.2
WORTHINGTON Saucettes, canned, unprepared

15.2
KASHI, TLC, Oatmeal Raisin Flax Cookies

15.0
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors

14.7
Sea lion, Steller, meat with fat (Alaska Native)

14.5
WORTHINGTON Meatless Corned Beef Roll, frozen, unprepared

14.3
Spices, chili powder

14.0
Formulated bar, ZONE PERFECT CLASSIC CRUNCH BAR, mixed flavors

13.5
WORTHINGTON Dinner Roast, frozen, unprepared

13.5
LOMA LINDA Little Links, canned, unprepared

13.2
MORNINGSTAR FARMS Grillers Prime, frozen, unprepared

12.9
Spices, paprika

12.8
Snacks, popcorn, caramel-coated, without peanuts

12.6
Pork, fresh, variety meats and by-products, feet, raw

12.5
Formulated bar, MARS SNACKFOOD US, SNICKERS MARATHON Protein Performance Bar, Caramel Nut Rush

12.1
LOMA LINDA Big Franks, canned, unprepared

11.9
Candies, NESTLE, AFTER EIGHT Mints

11.8
LOMA LINDA Linketts, canned, unprepared

11.7
Kashi H2H Woven Wheat Cracker Roasted Garlic

11.7
Crackers, cheese, reduced fat

11.6
Kashi H2H Woven Wheat Cracker Original

11.4
Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX

11.3
WORTHINGTON Wham (roll), frozen, unprepared

11.0
Milk and cereal bar

10.7
Crackers, saltines, whole wheat (includes multi-grain)

10.4
Kashi TLC Crackers Honey Sesame

10.4
KASHI, TLC, Honey Sesame Crackers

10.4
WORTHINGTON Stakelets, frozen, unprepared


Total Fat (g)
High-Fat Foods without Trans Fat (100 g)

10.2
CAMPBELL'S Country Style Sausage Gravy

10.0
Cereals ready-to-eat, Malt-O-Meal Honey Graham Squares

9.7
Cereals ready-to-eat, KELLOGG'S, SPECIAL K Protein Plus

9.6
KEEBLER, ZESTA, Saltines with Whole Wheat

9.3
MORNINGSTAR FARMS Grillers Original, frozen, unprepared

9.2
Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S PEANUT BUTTER CRUNCH

9.2
Salami, cooked, turkey

9.1
WORTHINGTON FriPats, frozen, unprepared

9.1
Rice and Wheat cereal bar

9.0
KEEBLER, ZESTA, Saltines, Original

8.9
WORTHINGTON Veja-Links, canned, unprepared

8.4
KASHI Pizza, Roasted Vegetable

8.4
KASHI Pizza, Margherita

8.4
KELLOGG'S, EGGO, NUTRI-GRAIN Frozen Fruit Pizza, Mixed Berry Granola

8.3
Snacks, granola bar, QUAKER, chewy, 90 Calorie Bar

8.3
Cereals ready-to-eat, KASHI GO LEAN CRUNCH!, Honey Almond Flax

8.3
KASHI Pizza, Mushroom Trio & Spinach

8.2
MORNINGSTAR FARMS Breakfast Pattie made with Organic Soy, frozen, unprepared

8.1
KELLOGG'S, EGGO, NUTRI-GRAIN Frozen Fruit Pizza, Strawberry Granola

8.0
WORTHINGTON Meatless Chicken Roll, frozen, unprepared

8.0
MORNINGSTAR FARMS Bacon, Egg & Cheese Biscuit, frozen, unprepared

7.9
KELLOGG'S, EGGO, Biscuit Scramblers, Bacon, Egg & Cheese

7.9
MORNINGSTAR FARMS Veggie Breakfast Sausage Patties, frozen, unprepared

7.9
Focaccia, Italian flatbread, plain

7.8
Cereals ready-to-eat, POST, Honey Bunches of Oats, with almonds

7.8
Snacks, popcorn, caramel-coated, with peanuts

7.8
Cereals ready-to-eat, BEAR NAKED Banana Nut

7.7
KASHI Pizza, Basil Pesto

7.7
Snacks, granola bar, KASHI GOLEAN, chewy, mixed flavors

7.6
KELLOGG'S, EGGO, Biscuit Scramblers, Egg & Cheese

7.6
Cereals ready-to-eat, KASHI GOLEAN CRISP Cinnamon Crumble

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