One exchange of fat contains 5 grams of fat and 45 calories.

This list shows the kinds and amounts of fat-containing foods to use for one Fat Exchange.

Name

 

Margarine, Regular Stick

Butter

Margarine, Soft Tub or Stick

Oil (Corn, Cottonseed, Safflower, Soy,...

Sunflower)

Oil, Olive

Oil, Peanut

Avocado (4" dia.)

Walnuts

Nuts, Other

Olives

Bacon Fat

Bacon, Crisp

Cream, Light

Cream, Sour

Cream, Heavy

Cream Cheese

Salt Port

Link Sausage

French Dressing

Italian Dressing

Mayonnaise

Salad Dressing, Mayonnaise Type

Gravy

Weight Watcher's Mayonnaise

Diet Mayonnaise

Diet Margarine

Amount

 

1 Teaspoon

1 Teaspoon

1 Teaspoon

 

1 Teaspoon

1 Teaspoon

1 Teaspoon

1/8

6 Small

6 Small

5 Small

1 Teaspoon

1 Strip

2 Tablespoons

2 Tablespoons

1 Tablespoon

1 Tablespoon

3/4" Cube

1 Link

1 Tablespoon

1 Tablespoon

1 Teaspoon

2 Teaspoons

1 Tablespoons

1 Tablespoon

2 Tablespoons

2 Teaspoons