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| Food Name | Sodium | Sugar | Fat |
| Butter, salted | 714 | 0.1 | 81.1 |
| Butter, whipped, with salt | 827 | 0.1 | 81.1 |
| Butter oil, anhydrous | 2 | 0.0 | 99.5 |
| Cheese, blue | 1395 | 0.5 | 28.7 |
| Cheese, brick | 560 | 0.5 | 29.7 |
| Cheese, brie | 629 | 0.5 | 27.7 |
| Cheese, camembert | 842 | 0.5 | 24.3 |
| Cheese, caraway | 690 | | 29.2 |
| Cheese, cheddar | 621 | 0.5 | 33.1 |
| Cheese, cheshire | 700 | | 30.6 |
| Cheese, colby | 604 | 0.5 | 32.1 |
| Cheese, cottage, creamed, large or small curd | 364 | 2.7 | 4.3 |
| Cheese, cottage, creamed, with fruit | 344 | 2.4 | 3.9 |
| Cheese, cottage, nonfat, uncreamed, dry, large or small curd | 330 | 1.9 | 0.3 |
|
Usage Note
- Nutrition data are calculated per 100g of food weight.
- Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
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Choose nutrition data to display
- Check or uncheck the nutrients in list below to choose which nutrition data to display.
- Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.
Salt
information from
Centers for Disease Control and Prevention
Americans Consume Too Much Sodium (Salt)
Sodium intake from processed and restaurant foods contributes to increased rates of high blood pressure, heart attack, and stroke. Decreasing sodium intake to within recommended limits could prevent thousands of deaths annually.
Americans eat too much sodium, commonly consumed as salt. High sodium consumption raises blood pressure. High blood pressure is a major risk factor for heart disease and stroke, the nation's first and third leading causes of death, respectively.
Research shows a dose-dependent relationship between consuming too much salt and elevated blood pressure. When salt intake is reduced, blood pressure begins decreasing for most people within a few days to weeks. Populations who consume diets low in salt do not experience the increase in blood pressure with age that is seen in most Western countries.
We all need a small amount (e.g., between about 180 mg and 500 mg per day) of sodium to keep our bodies working properly.
The Institute of Medicine recommends 1500 mg of sodium per day as the Adequate Intake level for most Americans and advises everyone to limit sodium intake to less than 2300 mg per day, the Tolerable Upper Limit. Current dietary guidelines for Americans recommend that adults in general should consume no more than 2,300 mg of sodium per day. At the same time, consume potassium-rich foods, such as fruits and vegetables.
Read more ...
Sugar
information from the
National Institutes of Health
Sugars are found naturally in milk and milk products (lactose) and fruits (fructose). Most of the sugar in the American diet is from sugars added during food processing and preparation, or at the table.
Sugar provides calories and no other nutrients. Sugar or caloric sweeteners can lead to tooth decay.
Large amounts of sugar-containing foods, along with other carbohydrates and fats, can cause obesity in children and adults. Obese people are at much higher risk for type 2 diabetes, metabolic syndrome, and high blood pressure.
Sugar contains 16 calories per teaspoon and can be used in moderation.
The American Heart Association (AHA) recommends limiting the amount of added sugars in your diet.
• Women should get no more than 100 calories per day from sugar (about 6 teaspoons of sugar)
• Men should get no more than 150 calories per day from sugar (about 9 teaspoons of sugar)
For individual sugars' content of common foods see: Fructose, Glucose, Sucrose Counter.
Fat
information from the
National Institutes of Health
Fat is a major source of energy and aids your body in absorbing vitamins. It's important for proper growth, development and keeping you healthy. Fat provides taste to foods and helps you feel full. Fats are an especially important source of calories and nutrients for infants and toddlers. Dietary fat also plays a major role in your cholesterol levels.
But not all fats are the same. You should try to avoid
• Saturated fats such as butter, solid shortening, lard and fatback
• Trans fats, found in vegetable shortenings, some margarines, crackers, cookies, snack foods and other foods made with or fried in partially hydrogenated oils
Try to replace them with oils such as corn, canola, olive, safflower, soybean and sunflower. Of course, eating too much fat will put on the pounds.
Worst Foods as Rated by Their Salt, Sugar and Fat Contents
The following foods are ranked by their combined salt, sugar and fat contents.
The individual salt, sugar and fat indices for each food are calculated and combined to arrive at the unique Diet Grail salt-sugar-fat index for ranking 8,000+ foods in our database.
The salt index is calculated by dividing the sodium content in 100 grams of food by the sodium RDA. Similar calculations are used for sugar and fat indices.
| Sodium (mg) |
Sugar (g) |
Fat (g) |
| Foods Highest in Salt, Sugar and Fat Content (100 g) |
| 38758 |
0.0 |
0.0 |
| Salt, table |
| 27360 |
0.0 |
0.0 |
| Leavening agents, baking soda |
| 26000 |
16.7 |
8.9 |
| Soup, beef broth or bouillon, powder, dry |
| 23875 |
17.4 |
13.9 |
| Soup, chicken broth or bouillon, dry |
| 24000 |
14.5 |
4.0 |
| Soup, beef broth, cubed, dry |
| 24000 |
0.0 |
4.7 |
| Soup, chicken broth cubes, dry |
| 17152 |
2.0 |
20.9 |
| Adobo fresco |
| 10600 |
0.0 |
0.0 |
| Leavening agents, baking powder, double-acting, sodium aluminum sulfate |
| 9690 |
0.0 |
1.4 |
| Jellyfish, dried, salted |
| 8068 |
18.8 |
0.0 |
| PACE, Dry Taco Seasoning Mix |
| 8408 |
5.1 |
6.4 |
| Soup, beef noodle, dry, mix |
| 8031 |
4.7 |
0.3 |
| Soup, onion, dry, mix |
| 7851 |
3.6 |
0.0 |
| Sauce, fish, ready-to-serve |
| 7893 |
0.0 |
0.0 |
| Leavening agents, baking powder, double-acting, straight phosphate |
| 7027 |
0.0 |
2.4 |
| Fish, cod, Atlantic, dried and salted |
| 6722 |
3.8 |
5.1 |
| Soup, tomato vegetable, dry, mix |
| 6820 |
1.3 |
0.5 |
| Soy sauce made from hydrolyzed vegetable protein |
| 6580 |
3.3 |
4.0 |
| Gravy, mushroom, dry, powder |
| 5356 |
24.7 |
8.6 |
| Gravy, pork, dry, powder |
| 5203 |
23.9 |
9.5 |
| Gravy, instant beef, dry |
| 4957 |
17.5 |
24.1 |
| Soup, cream of vegetable, dry, powder |
| 1441 |
92.9 |
0.6 |
| Puddings, vanilla, dry mix, instant |
| 5053 |
9.2 |
11.9 |
| Gravy, brown instant, dry |
| 5586 |
1.7 |
0.1 |
| Soy sauce made from soy (tamari) |
| 3712 |
25.1 |
25.4 |
| Sauce, cheese, dry, powder |
| 5493 |
0.4 |
0.6 |
| Soy sauce made from soy and wheat (shoyu) |
| 1499 |
76.6 |
0.6 |
| Puddings, banana, dry mix, instant |
| 274 |
97.3 |
0.1 |
| Whiskey sour mix, powder |
| 4450 |
0.0 |
25.1 |
| Fish, mackerel, salted |
| Sodium (mg) |
Sugar (g) |
Fat (g) |
| Foods Highest in Salt, Sugar and Fat Content (100 g) |
| 130 |
97.2 |
1.0 |
| Lemonade-flavor drink, powder |
| 682 |
80.5 |
11.4 |
| Puddings, coconut cream, dry mix, regular |
| 1 |
99.8 |
0.0 |
| Sugars, granulated |
| 3 |
99.2 |
0.0 |
| Sugar, turbinado |
| 2 |
97.8 |
0.0 |
| Sugars, powdered |
| 28 |
97.0 |
0.0 |
| Sugars, brown |
| 1429 |
67.9 |
1.9 |
| Puddings, chocolate, dry mix, instant |
| 4090 |
7.6 |
14.7 |
| Gravy, instant turkey, dry |
| 1079 |
74.5 |
1.1 |
| Whey, sweet, dried |
| 38 |
95.5 |
0.2 |
| Strawberry-flavor beverage mix, powder |
| 51 |
94.7 |
1.1 |
| Lemonade, powder |
| 5 |
95.3 |
0.7 |
| Tea, instant, sweetened with sugar, lemon-flavored, without added ascorbic acid, powder |
| 5 |
95.3 |
0.7 |
| Tea, instant, sweetened with sugar, lemon-flavored, without added ascorbic acid, powder, |
| 466 |
86.0 |
0.0 |
| Gelatin desserts, dry mix |
| 2684 |
0.0 |
80.5 |
| Pork, cured, salt pork, raw |
| 428 |
85.2 |
0.0 |
| Sweeteners, tabletop, saccharin |
| 968 |
73.5 |
0.5 |
| Whey, acid, dried |
| 0 |
93.0 |
0.0 |
| Candies, hard, dietetic or low calorie (sorbitol) |
| 12 |
92.7 |
0.0 |
| Sweeteners, tabletop, fructose, dry, powder |
| 17 |
92.3 |
0.0 |
| Orange-flavor drink, breakfast type, powder |
| 635 |
79.3 |
0.4 |
| Puddings, vanilla, dry mix, regular |
| 3833 |
14.1 |
0.0 |
| Sauce, teriyaki, ready-to-serve |
| 788 |
74.3 |
0.4 |
| Puddings, banana, dry mix, regular |
| 391 |
80.5 |
3.3 |
| Candies, butterscotch |
| 1040 |
64.0 |
10.0 |
| Puddings, coconut cream, dry mix, instant |
| 210 |
83.9 |
3.1 |
| Chocolate-flavor beverage mix for milk, powder, without added nutrients |
| 11 |
88.9 |
0.0 |
| Candies, fondant, prepared-from-recipe |
| 800 |
65.0 |
15.0 |
| Cocoa mix, NESTLE, Hot Cocoa Mix Rich Chocolate With Marshmallows |
| 4250 |
0.9 |
0.9 |
| Puddings, all flavors except chocolate, low calorie, instant, dry mix |
| 229 |
73.4 |
15.7 |
| Cream substitute, powdered, light |
| Sodium (mg) |
Sugar (g) |
Fat (g) |
| Foods Highest in Salt, Sugar and Fat Content (100 g) |
| 136 |
81.8 |
2.3 |
| Chocolate-flavor beverage mix for milk, powder, with added nutrients |
| 11 |
84.9 |
0.2 |
| Sugars, maple |
| 33 |
83.3 |
1.7 |
| Candies, nougat, with almonds |
| 850 |
60.0 |
15.0 |
| Cocoa mix, NESTLE, Rich Chocolate Hot Cocoa Mix |
| 594 |
70.6 |
3.4 |
| Malted drink mix, chocolate, with added nutrients, powder |
| 124 |
81.1 |
0.6 |
| Apples, dehydrated (low moisture), sulfured, uncooked |
| 3202 |
10.3 |
18.3 |
| Sauce, cheese sauce mix, dry |
| 47 |
79.8 |
5.5 |
| Candies, fudge, vanilla, prepared-from-recipe |
| 89 |
67.1 |
29.1 |
| Candies, confectioner's coating, butterscotch |
| 326 |
63.4 |
26.4 |
| Cookies, chocolate sandwich, with creme filling, regular, chocolate-coated |
| 98 |
80.7 |
0.1 |
| Candied fruit |
| 135 |
63.5 |
32.8 |
| Candies, toffee, prepared-from-recipe |
| 63 |
80.5 |
1.2 |
| Drink mix, QUAKER OATS, GATORADE, orange flavor, powder |
| 317 |
59.9 |
32.2 |
| Candies, SKOR Toffee Bar |
| 247 |
70.7 |
12.7 |
| Cookies, coconut macaroons, prepared from recipe |
| 3487 |
0.1 |
22.9 |
| Egg, yolk, raw, frozen, salted, pasteurized |
| 6 |
80.4 |
0.5 |
| Frostings, glaze, prepared-from-recipe |
| 1600 |
38.7 |
20.0 |
| Salad Dressing, coleslaw dressing, reduced fat |
| 0 |
80.7 |
0.0 |
| Sweeteners, tabletop, aspartame, EQUAL, packets |
| 155 |
77.6 |
0.0 |
| Syrups, corn, dark |
| 0 |
80.3 |
0.0 |
| Sweeteners, tabletop, sucralose, SPLENDA packets |
| 245 |
60.0 |
30.4 |
| Candies, HEATH BITES |
| 34 |
79.0 |
0.1 |
| Candies, divinity, prepared-from-recipe |
| 46 |
75.0 |
7.3 |
| Candies, YORK BITES |
| 45 |
73.1 |
10.4 |
| Candies, fudge, chocolate, prepared-from-recipe |
| 118 |
73.4 |
6.6 |
| Candies, fudge, peanut butter, prepared-from-recipe |
| 42 |
71.0 |
13.7 |
| Candies, fudge, vanilla with nuts |
| 3663 |
0.1 |
10.1 |
| Egg, whole, raw, frozen, salted, pasteurized |
| 15 |
75.9 |
4.3 |
| Candies, MARS SNACKFOOD US, SKITTLES Wild Berry Bite Size Candies |
| Sodium (mg) |
Sugar (g) |
Fat (g) |
| Foods Highest in Salt, Sugar and Fat Content (100 g) |
| 15 |
75.8 |
4.4 |
| Candies, MARS SNACKFOOD US, SKITTLES Original Bite Size Candies |
| 15 |
75.8 |
4.3 |
| Candies, MARS SNACKFOOD US, SKITTLES Tropical Bite Size Candies |
| 3668 |
0.0 |
9.7 |
| Fish, anchovy, european, canned in oil, drained solids |
| 188 |
63.9 |
20.9 |
| Candies, ROLO Caramels in Milk Chocolate |
| 62 |
76.8 |
0.2 |
| Syrups, corn, light |
| 172 |
67.0 |
15.2 |
| Candies, MARS SNACKFOOD US, POP'ABLES 3 MUSKETEERS Brand Bite Size Candies |
| 3643 |
1.9 |
6.5 |
| Soup, chicken noodle, dry, mix |
| 822 |
61.3 |
0.3 |
| Cake mix, angelfood, dry |
| 504 |
65.6 |
4.0 |
| Cocoa mix, powder |
| 88 |
62.4 |
27.0 |
| Candies, confectioner's coating, yogurt |
| 3 |
69.4 |
15.6 |
| Baking chocolate, mexican, squares |
| 194 |
66.9 |
12.8 |
| Candies, MARS SNACKFOOD US, 3 MUSKETEERS Bar |
| 90 |
59.0 |
32.1 |
| Candies, white chocolate |
| 26 |
71.4 |
9.3 |
| Candies, sweet chocolate coated fondant |
| 656 |
57.6 |
11.7 |
| Cake, marble, dry mix, pudding-type |
| 181 |
54.9 |
35.5 |
| Cream substitute, powdered |
| 2 |
76.0 |
0.0 |
| Sweeteners, tabletop, fructose, liquid |
| 191 |
63.5 |
17.3 |
| Frostings, cream cheese-flavor, ready-to-eat |
| 2 |
75.7 |
0.0 |
| Syrups, corn, high-fructose |
| 68 |
62.5 |
23.4 |
| Baking chocolate, MARS SNACKFOOD US, M&M's Milk Chocolate Mini Baking Bits |
| 68 |
62.5 |
23.4 |
| Candies, MARS SNACKFOOD US, M&M's MINIs Milk Chocolate Candies |
| 180 |
69.2 |
5.6 |
| Coffee, instant, with sugar, cappuccino-flavor powder |
| 61 |
63.7 |
21.1 |
| Candies, MARS SNACKFOOD US, M&M's Milk Chocolate Candies |
| 14 |
73.2 |
4.0 |
| Candies, MARS SNACKFOOD US, SKITTLES Sours Original |
| 2590 |
5.4 |
36.4 |
| Sauce, alfredo mix, dry |
| 8 |
74.9 |
0.0 |
| Syrups, sorghum |
| 266 |
53.0 |
33.3 |
| Candies, MARS SNACKFOOD US, TWIX chocolate fudge cookie bars |
| 122 |
52.5 |
39.9 |
| Dessert topping, powdered |
| 184 |
63.1 |
16.2 |
| Frostings, vanilla, creamy, ready-to-eat |
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