foods fat content

Food type	Low-fat foods	Medium-fat foods	Higher-fat foods
Cereal foods	Bread and flour, oats, breakfast cereals, rice and pasta are all low in fat, but the higher-fibre varieties have other benefits too.	Plain biscuits. Plain or fruit scones.	Croissants. Fried bread. Most cakes and biscuits. Pastries. Suet pudding.
Fruit, vegetables  and nuts	All fresh, frozen or tinned vegetables and fruit. Dried beans and lentils. Baked or boiled potatoes. Dried fruit.	Oven chips are lower in fat than fried chips. The following contain fat, but it is the unsaturated sort: Avocados Olives Almonds Pecans Hazelnuts Walnuts	Chips. Fried or roast potatoes. Fried, creamed, buttered or cheesed vegetables. Crisps and potato snacks. Coconut. Brazils. Roasted peanuts.
Fish	All white fish. Shellfish.	Oily fish such as tuna (fresh, not tinned), herring, mackerel, sardines, kippers, pilchards, or salmon. These contain healthy omega-3 fats.	Fish roe. Caviar.
Meat	Lean white meat such as chicken and turkey breast (without skin).	Lean ham, beef, pork, and lamb. Lean mince. Liver and kidney.	Visible fat on meat. Crackling. Sausages. Pâtés. Duck, goose. Meat pies and pasties.
Eggs, dairy foods	Skimmed or semi-skimmed milk. Cottage or curd cheese. Low-fat yoghurt. Egg whites.	Edam. Camembert. Eggs.	Whole milk. Cream. Ice cream. Most hard cheeses. Chocolate. Cream cheese.
Fats and spreads	None.	Low-fat spreads. Margarine high in polyunsaturates. Corn oil, sunflower oil and olive oil.	Butter. Dripping and lard. Margarine not high in polyunsaturates.
Drinks and soups	Tea and coffee. Mineral water. Fruit juices.	Packet soups.	Cream soups. Milky drinks.