When we review Fats And Oils, we start from the numbers in the USDA database and apply the AASLD 2023 criteria consistently.
In our view, the way most people search for Fats And Oils misses the real variable, which is portion size and cooking method.
In Fats and Oils, 172 foods are rated Recommended. These foods have low saturated fat and no added sugars. The AASLD 2023 uses saturated fat percentage, added sugar, processing level, and carb type as criteria within the Mediterranean diet framework. Top examples: Mayonnaise, Made with Tofu, Salad Dressing, Sesame Seed Dressin, Salad Dressing, Caesar Dressing, Re, Salad Dressing, Blue or Roquefort C, Butter Replacement, Without Fat, Po.
Why are some fats and oils recommended?
These 172 foods have low saturated fat and no added sugars. The AASLD 2023 uses saturated fat, added sugar, processing, and carb type as criteria.
Examples of recommended fats and oils foods?
Examples: Mayonnaise, Made with Tofu, Salad Dressing, Sesame Seed Dressin, Salad Dressing, Caesar Dressing, Re, Salad Dressing, Blue or Roquefort C, Butter Replacement, Without Fat, Po. Browse the food database for complete nutrition data and individual verdicts.
Can cooking change the rating?
Yes. Frying or heavy sauces can downgrade a food, while steaming or baking maintains or improves standing. The Mediterranean diet recommends olive oil.
Dietary reference only. Not medical advice. Not medical advice. Data: USDA. Guidelines: AASLD 2023.
Of the 216 foods in the Fats And Oils group, 172 fall into the Recommended tier. On average, this tier runs about 0.4g protein and 63.1g fat per 100g, with saturated fat at roughly 17% of total fat. Representative entries include Creamy Dressing, Made with Sour Cream And/or and Salad Dressing, Blue or Roquefort Cheese Dres.
These 172 foods clear the engine's thresholds on saturated fat, added sugar, and processing, which is why they sit in the Recommended tier rather than lower.