Fats & Oils : Composition Of Common Fats

It's important to know your fats so that you can make informed nutritional decisions. It is integral that you get your essential fatty acids from the diet because they cannot be synthesised intrinsically (inside the body). The main sources of dietary fats are meats, dairy products, vegetable oils and spreads…so here’s a little breakdown of what food sources give you what fats:

Fatty acid composition of common oils and fats


64% saturated fat

33% monounsaturates

3% polyunsaturates



7% saturated fat

63% monounsaturates

30% polyunsaturates



91% saturates

7% monounsaturates

2% polyunsaturates



14% saturates

76% monounsaturates

10% polyunsaturates



51% saturates

39% monounsaturates

10% polyunsaturates



19% saturates

45% monounsaturates

36% polyunsaturates



11% saturates

23% monounsaturates

66% polyunsaturates



Mann, J & Truswell, A, S. (2007). Essentials of human nutrition. Fats and oils. NY: Oxford University Press.

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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