Fat Substitution
Fat
Equivalents
15 g
10 g
5g
2.5 g
1
TBSP
2 tsp
10 g
5g
2.5 g
2.5 g
Wt Weight
NUTS & BUTTERS
OILS
(oz.) (grams)
Item
Cal
Protein
1
tsp
Carbs
Fat
237
0
28
0
15g
15.0 g
10.0 g
5.0 g
5g
1/2
tsp
1
28.0
Olive Oil
1
28.0
Sesame Oil
252.0
0.0
28.0
0.0
1
28.0
Avocado Oil
240
0
28
0
15 g
10 g
1
1
28.0
Coconut Oil
243
0
28
0
15 g
10 g
28.0
Ghee
252.0
0.0
28.0
0.0
15.0 g
10.0 g
1
28.0
Avocado
45.0
2.4
4.2
0.6
101.0 g
1
28.0
Coconut Butter
252.0
0.0
28.0
0.0
15.0 g
10.0 g
5.0 g
2.5 g
1
28.0
Chia Seeds
149.0
12.0
9.0
5.0
47.3 g
31.5 g 15.8 g
7.9 g
1
28.0
Flax Seeds
112.0
6.0
8.0
4.0
53.2 g
25.4 g 15.8 g
8.8 g
1
28.0
Pumpkin Seeds
148.0
2
12
8
35.4 g
23.6 g 11.8 g
5.9 g
1
1
28.0
Sunflower Seeds
183.0
6
15
6
28.4 g
18.9 g
9.5 g
4.7 g
28.0
Almond Butter
196.0
7.0
16.0
6.0
26.5 g
17.7 g
8.9 g
4.4 g
1
28.0
Peanut Butter
168.0
6
13.0
7
32.7 g
21.8 g 10.9 g
5.5 g
1
28.0
Sunflower Seed Butter
165.0
7.0
13.0
5.0
32.7 g
21.8 g 10.9 g
5.5 g
1
28.0
Raw Almonds
160.0
6.0
14.0
6.0
30.0 g
20.3 g 10.1 g
5.0 g
1
28.0
Pistachios
200.0
8
13
6
32.7 g
21.8 g 10.9 g
5.5 g
1
1
28.0
Cashews
173.0
8
13
6
32.7 g
21.8 g 10.9 g
5.5 g
28.0
Macadamia Nuts
225.0
4
21
2
20.0 g
13.3 g
6.7 g
3.3 g
1
28.0
Hazel Nuts
188.0
5
17
4
25.0 g
16.7 g
8.3 g
4.2 g
1
28.0
Pecans
208.0
4
20
3
21.3 g
14.2 g
7.0 g
3.5 g
1
28.0
Pine Nuts
193.0
7
17
3
25.0 g
16.7 g
8.3 g
4.2 g
2.5g
5g
2.5 g
5.0 g
2.5 g
67.3 g 33.7 g
16.8 g