Nutrition Facts: Fat

** Nutrition Units for Fat, Carbs, Protein, Sugar are CALORIES; Fiber is GRAMS; Vit A, Vit D, Vit E are IU;
Sodium, Cholesterol, Iron, Calcium, Vit C, Magnesium, Potassium, Zinc, Omega-3 are MILLIGRAMS **

Nutrition Facts: Fat (no trans fats)   List updated: March 29, 2010

Almond Butter Quantity: 1 Tbsp

Calories	Fat	Carbs	Protein	Sugar	Fiber	Sodium	Cholesterol	Iron	Calcium	Vit A	Vit C	Vit D	Vit E	Potassium	Magnesium	Zinc	Omega-3
101	79	12	8	4	1	72	0	1	43	0	0	0	0	121	49	1	68

Almonds, raw whole Quantity: 8 nuts

Calories	Fat	Carbs	Protein	Sugar	Fiber	Sodium	Cholesterol	Iron	Calcium	Vit A	Vit C	Vit D	Vit E	Potassium	Magnesium	Zinc	Omega-3
50	40	9	5	1	1	77	0	2	27	0	0	0	16	67	27	0	1

Almonds, raw whole Quantity: 24 nuts 28gm

Calories	Fat	Carbs	Protein	Sugar	Fiber	Sodium	Cholesterol	Iron	Calcium	Vit A	Vit C	Vit D	Vit E	Potassium	Magnesium	Zinc	Omega-3
150	120	28	16	4	3	230	0	5	80	0	0	0	47	200	80	1	2

Cashews: raw whole Quantity: 1oz 28gm

Calories	Fat	Carbs	Protein	Sugar	Fiber	Sodium	Cholesterol	Iron	Calcium	Vit A	Vit C	Vit D	Vit E	Potassium	Magnesium	Zinc	Omega-3
155	103	72	20	8	1	3	0	2	10	0	0	0	0	185	1	0	17

Flax Oil, organic cold-pressed unrefined Quantity: 1 Tbsp

Calories	Fat	Carbs	Protein	Sugar	Fiber	Sodium	Cholesterol	Iron	Calcium	Vit A	Vit C	Vit D	Vit E	Potassium	Magnesium	Zinc	Omega-3
120	120	0	0	0	0	0	0	0	0	0	0	0	2	0	0	0	7196

Flax seeds, organic Quantity: 1 Tbsp

Calories	Fat	Carbs	Protein	Sugar	Fiber	Sodium	Cholesterol	Iron	Calcium	Vit A	Vit C	Vit D	Vit E	Potassium	Magnesium	Zinc	Omega-3
55	36	12	8	0	3	3	0	1	26	0	0	0	0	83	40	0	2338

Macadamia nuts, raw Quantity: 12 nuts 28gm

Calories	Fat	Carbs	Protein	Sugar	Fiber	Sodium	Cholesterol	Iron	Calcium	Vit A	Vit C	Vit D	Vit E	Potassium	Magnesium	Zinc	Omega-3
203	179	16	8	5	2	1	0	1	24	0	0	0	0	104	37	0	58

Olive Oil Quantity: 1 Tbsp 14gm

Calories	Fat	Carbs	Protein	Sugar	Fiber	Sodium	Cholesterol	Iron	Calcium	Vit A	Vit C	Vit D	Vit E	Potassium	Magnesium	Zinc	Omega-3
120	120	0	0	0	0	0	0	0	0	0	0	0	3	0	0	0	103

Olive Oil, extra virgin Quantity: 1 tsp

Calories	Fat	Carbs	Protein	Sugar	Fiber	Sodium	Cholesterol	Iron	Calcium	Vit A	Vit C	Vit D	Vit E	Potassium	Magnesium	Zinc	Omega-3
40	40	0	0	0	0	0	0	0	0	0	0	0	1	0	0	0	34

Olives, green canned Quantity: 14 whole, 28gm

Calories	Fat	Carbs	Protein	Sugar	Fiber	Sodium	Cholesterol	Iron	Calcium	Vit A	Vit C	Vit D	Vit E	Potassium	Magnesium	Zinc	Omega-3
41	36	4	0	0	1	436	0	0	15	110	0	0	1	12	3	0	26

Olives, ripe canned Quantity: 7 large, 28gm

Calories	Fat	Carbs	Protein	Sugar	Fiber	Sodium	Cholesterol	Iron	Calcium	Vit A	Vit C	Vit D	Vit E	Potassium	Magnesium	Zinc	Omega-3
32	25	8	0	0	1	244	0	1	25	113	0	0	1	2	1	0	18

Peanut butter with flax oil creamy Quantity: 2 Tbsp

Calories	Fat	Carbs	Protein	Sugar	Fiber	Sodium	Cholesterol	Iron	Calcium	Vit A	Vit C	Vit D	Vit E	Potassium	Magnesium	Zinc	Omega-3
200	160	24	28	4	2	110	0	1	14	0	0	0	3	190	61	1	990

Peanut butter, creamy organic Quantity: 2 Tbsp

Calories	Fat	Carbs	Protein	Sugar	Fiber	Sodium	Cholesterol	Iron	Calcium	Vit A	Vit C	Vit D	Vit E	Potassium	Magnesium	Zinc	Omega-3
210	150	24	32	4	2	50	0	0	0	0	0	0	3	208	48	1	25

Pecans, raw unsalted Quantity: 19 halves 28gm

Calories	Fat	Carbs	Protein	Sugar	Fiber	Sodium	Cholesterol	Iron	Calcium	Vit A	Vit C	Vit D	Vit E	Potassium	Magnesium	Zinc	Omega-3
195	170	16	12	4	3	0	0	1	20	16	0	0	0	116	34	1	276

Pistachio nuts, raw Quantity: 49 nuts 28gm

Calories	Fat	Carbs	Protein	Sugar	Fiber	Sodium	Cholesterol	Iron	Calcium	Vit A	Vit C	Vit D	Vit E	Potassium	Magnesium	Zinc	Omega-3
157	105	32	20	9	3	0	0	1	30	156	1	0	1	290	34	1	72

Pumpkin seeds, dried hulled Quantity: 142 seeds 28gm

Calories	Fat	Carbs	Protein	Sugar	Fiber	Sodium	Cholesterol	Iron	Calcium	Vit A	Vit C	Vit D	Vit E	Potassium	Magnesium	Zinc	Omega-3
153	108	20	28	0	1	5	0	4	12	107	1	0	0	228	151	21	51

Safflower Oil Quantity: 1 Tbsp

Calories	Fat	Carbs	Protein	Sugar	Fiber	Sodium	Cholesterol	Iron	Calcium	Vit A	Vit C	Vit D	Vit E	Potassium	Magnesium	Zinc	Omega-3
119	119	0	0	0	0	0	0	0	0	0	0	0	5	0	0	0	0

Sesame seeds, whole, dried Quantity: 1 Tbsp 9gm

Calories	Fat	Carbs	Protein	Sugar	Fiber	Sodium	Cholesterol	Iron	Calcium	Vit A	Vit C	Vit D	Vit E	Potassium	Magnesium	Zinc	Omega-3
52	37	8	8	0	1	1	0	1	88	1	0	0	0	42	32	1	34

Sunflower Oil high oleic 70% Quantity: 1 Tbsp 14gm

Calories	Fat	Carbs	Protein	Sugar	Fiber	Sodium	Cholesterol	Iron	Calcium	Vit A	Vit C	Vit D	Vit E	Potassium	Magnesium	Zinc	Omega-3
124	124	0	0	0	0	0	0	0	0	0	0	0	6	0	0	0	27

Sunflower seeds: whole, dried Quantity: 1oz 28gm

Calories	Fat	Carbs	Protein	Sugar	Fiber	Sodium	Cholesterol	Iron	Calcium	Vit A	Vit C	Vit D	Vit E	Potassium	Magnesium	Zinc	Omega-3
164	121	24	24	4	2	3	0	2	22	14	0	0	9	181	91	1	21

Walnuts, raw unsalted Quantity: 5 whole 28gm

Calories	Fat	Carbs	Protein	Sugar	Fiber	Sodium	Cholesterol	Iron	Calcium	Vit A	Vit C	Vit D	Vit E	Potassium	Magnesium	Zinc	Omega-3
183	154	16	16	4	2	1	0	1	28	6	0	0	0	125	45	1	2542

Fact Sheet for Fats Only

• Adobe Acrobat format file: fat_nutrition_facts.pdf
  (file size: 35 KB, data updated: 03/29/2010)

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