for Fats And Oils, we compared the entries in our database before writing anything — the verdicts below reflect that comparison.
We rate Fats And Oils with the same standard we apply to every food page — and honestly, the pattern is worth spelling out.
In Fats and Oils, 11 foods are rated Moderation. These foods have moderate saturated fat requiring portion control. The AASLD 2023 uses saturated fat percentage, added sugar, processing level, and carb type as criteria within the Mediterranean diet framework. Top examples: Salad Dressing, Blue or Roquefort C, Margarine-like, Vegetable Oil-butte, Margarine-like, Butter-margarine Bl, Vegetable Oil-butter Spread, Reduce, Lard.
Why are some fats and oils moderation?
These 11 foods have moderate saturated fat requiring portion control. The AASLD 2023 uses saturated fat, added sugar, processing, and carb type as criteria.
Examples of moderation fats and oils foods?
Examples: Salad Dressing, Blue or Roquefort C, Margarine-like, Vegetable Oil-butte, Margarine-like, Butter-margarine Bl, Vegetable Oil-butter Spread, Reduce, Lard. 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, 11 fall into the Moderation tier. On average, this tier runs about 0.6g protein and 78.4g fat per 100g, with saturated fat at roughly 35% of total fat. Representative entries include Vegetable Oil-butter Spread, Reduced Calorie and Margarine-like, Butter-margarine Blend, 80% F.
The Moderation tier reflects foods that work in controlled portions and measured frequency rather than as daily defaults.