Counting Calories In Fats/Oils/Salad Dressings

Fats, Oils and Salad Dressings are one of the most crucial areas of your diet.  Most are nothing more than globs of tasty fat.  The good thing is that most people don't dump a cup of butter on their veggies or bread because a little goes a long way.  But it's that 'little' that costs you so many hefty calories in your diet.  

When possible, opt for the non-stick cooking sprays for cooking purposes.  Most are available in all sorts of flavors - from butter to herb.  Rather than dot your potato with real butter or margarine, try using the no calories refrigerated butter sprays and use them generously.  Some people actually prefer the taste of the no calorie sprays more than they do the 'real' thing.

FOOD	SERVING SIZE & PREPARATION	NUTRITION NOTES	CALORIES
Calories in Chicken Fat	1 Tablespoon	100% fat	115
Calories in Lard	1 Tablespoon	High in saturated fat.	115
Calories in Shortening	1 Tablespoon	High in saturated fat.	113
Calories in Almond Oil	1 Tablespoon	High in monounsaturated fat which is a good thing because that can raise levels of protective HDL cholesterol.	120
Calories in Avocado	1 Tablespoon	Like almond oil, rich in monounsaturated fat.	124
Calories in Canola Oil	1 Tablespoon	High in fat but lower in saturated fat than any other veggie oil.	124
Calories in Coconut Oil	1 Tablespoon	Extreme in saturated fat.	120
Calories in Corn Oil	1 Tablespoon	High in fat but rich source of polyunsaturated fatty acids which help to reduce cholesterol in the blood.	120
Calories in Cottonseed Oil	1 Tablespoon	High in fat, but most is unsaturated.  Contains notable amount of Vitamin E.	120
Calories in Grapeseed Oil	1 Tablespoon	High in polyunsaturated fat; good source of Vitamin E.	120
Calories in Hazelnut Oil	1 Tablespoon	Excellent source of Vitamin E.	120
Calories in Olive Oil	1 Tablespoon	High in monounsaturated fat - a good thing!	119
Calories in Palm Oil	1 Tablespoon	Store this alongside your Coconut Oil during diet time and avoid.	120
Calories in Peanut Oil	1 Tablespoon	May work to keep serum cholesterol down.	119
Calories in Safflower Oil	1 Tablespoon	Highest amount of polyunsaturated fat - helpful in lowering cholesterol.	120
Calories in Sesame Oil	1 Tablespoon	High in total fat, but most is unsaturated.	120
Calories in Soybean Oil	1 Tablespoon	High in polyunsaturated fat to help lower cholesterol.	120
Calories in Sunflower Oil	1 Tablespoon	High amount of polyunsaturated fat to help lower high cholesterol.	120
Calories in Walnut Oil	1 Tablespoon	Contains beneficial polyunsaturated fat that can lower high cholesterol.	120
Calories in Bleu Cheese or Roquefort Dressing/Low Cal	2 Tablespoons	Negligible amount of fat.	6
Calories in Bleu Cheese or Roquefort Dressing/Regular	2 Tablespoons	Extreme in calories.	154
Calories in French Vinaigrette	2 Tablespoons	High in fat.	177
Calories in French-Regular	2 Tablespoons	High sodium and calories.	134
Calories in Italian-Regular	2 Tablespoons	High in fat.	137
Calories in Italian-Low Cal	2 Tablespoons	High in sodium; low in calories.	32
Calories in Oil & Vinegar	2 Tablespoons	High in fat.	140
Calories in Russian-Low Cal	2 Tablespoons	High in sodium.	46
Calories in Russian, Regular	2 Tablespoons	High in fat.	151
Calories in Thousand Island-Low Cal Salad Dressing	2 Tablespoons	Low in calories.	49
Calories in Thousand Island-Regular Salad Dressing	2 Tablespoons	High in fat.	118