Fat Exchanges

Fat Exchanges

• No fat-free products can be used as fat exchanges.
• Fats are divided into three gropus, based on the main type of fat they contain: monounsaturated, polyunsaturated, and saturated.
• One fat exchange must contain 5 grams of fat and 45 calories.

All food items are one exchange each, unless otherwise noted.

Monounsaturated Fats
Avacado, medium - 1/8
Guacamole Dip - 2 tbsp.
Almonds, Cashews, Mixed Nuts (at least 50% peanuts) - 6
Peanuts - 10
Pecans - 4 halves
Oil (canola, olive, and peanut) 1 tbsp.
Black Olives - 8
Green Olives - 10
Peanut Butter (smooth or crunchy) 2 tsp.
Sesame Seeds - 1 tbsp.
Tahini Paste - 2 tsp.

Monounsaturated Fats
Lower-fat Margarine (30 to 50% veg. oil) - 1 tbsp.
Margarine (stick, tub, squeeze) - 1 tsp.
Nuts (walnut, English) - 4 halves
Oil (corn, safflower, soybean) - 1 tsp
Reduced-fat Mayonnaise/Lite Miracle Whip - 1 tbsp.
Reduced-fat salad dressing - 2 tbsp.
Regular Mayonnaise/Miracle Whip - 1 tsp.
Regular Salad Dressing - 1 tbsp.
Seeds (pumpkin and sunflower) - 1 tbsp.

Saturated Fats
Bacon (cooked) - 1 slice
Chitterlings (boiled) 2 Tbsp.
Coconut (sweetened and shredded - 2 tbsp.
Cream or Half & Half - 2 tbsp.
Reduced-fat Butter - 1 tbsp.
Reduced-fat Sour Cream - 3 tbsp.
Regular Sour Cream - 2 tbsp.
Shortening or Lard - 1 tsp.
Stick Butter - 1 tsp.
Whipped Butter - 2 tsp.