rationTracker

Foods High in Trans Fat

Trans fat is mostly a byproduct of partially hydrogenated oils used in processed food. It offers no nutritional benefit, so keeping intake as close to zero as possible is the goal.

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Key takeaways

  • Shortening Industrial has the most trans fat per 100 g among whole foods, at 23.1 g.
  • Per 100 calories, Margarine Industrial ranks first at 3.17 g.

Top sources per 100 grams

The most concentrated sources by weight. Fortified products, supplements, and spices are excluded so the ranking reflects commonly eaten foods.

  1. 1Shortening Industrial23.1 g / 100 g
  2. 2Margarine Industrial22.7 g / 100 g
  3. 3Margarine-Like Shortening Industrial19.1 g / 100 g
  4. 4Margarine-Like Margarine-Butter Blend15 g / 100 g
  5. 5Margarine Margarine-Type Vegetable Oil Spread14.8 g / 100 g
  6. 6Shortening Vegetable13.2 g / 100 g
  7. 7Margarine Regular10.4 g / 100 g
  8. 8Margarine 80% Fat7.6 g / 100 g
  9. 9Margarine-Like Vegetable-Oil Spread Stick/Tub/Bottle7.37 g / 100 g
  10. 10Oil Industrial7.07 g / 100 g
  11. 11Margarine-Like Vegetable Oil Spread6.96 g / 100 g
  12. 12Cream Substitute Powdered5.54 g / 100 g
  13. 13Pillsbury Golden Layer Buttermilk Biscuits Artificial Flavor4.41 g / 100 g
  14. 14Martha White Foods Martha White's Buttermilk Biscuit Mix3.77 g / 100 g
  15. 15Margarine Margarine-Like Vegetable Oil Spread3.26 g / 100 g
  16. 16Continental Mills Krusteaz Almond Poppyseed Muffin Mix2.7 g / 100 g
  17. 17Butter Whipped2.67 g / 100 g
  18. 18Margarine-Like Spread Smart Beat Super Light Without Saturated Fat2.45 g / 100 g
  19. 19Veal External Fat Only2.24 g / 100 g
  20. 20Margarine-Like Spread Benecol Light Spread2.21 g / 100 g
  21. 21Bread Stuffing2.07 g / 100 g
  22. 22Veal Seam Fat Only1.73 g / 100 g
  23. 23Chicken Thighs1.26 g / 100 g
  24. 24Cream Heavy Whipping1.24 g / 100 g
  25. 25Cheese Cream1.17 g / 100 g

Top sources per 100 calories

The same catalog ranked by nutrient density per calorie, which is useful when working within a calorie budget.

  1. 1Margarine Industrial3.17 g / 100 kcal
  2. 2Margarine-Like Shortening Industrial3.04 g / 100 kcal
  3. 3Shortening Industrial2.61 g / 100 kcal
  4. 4Margarine Margarine-Type Vegetable Oil Spread2.36 g / 100 kcal
  5. 5Margarine-Like Margarine-Butter Blend2.06 g / 100 kcal
  6. 6Margarine-Like Vegetable Oil Spread1.73 g / 100 kcal
  7. 7Margarine-Like Spread Smart Beat Super Light Without Saturated Fat1.55 g / 100 kcal
  8. 8Shortening Vegetable1.49 g / 100 kcal
  9. 9Margarine Regular1.45 g / 100 kcal
  10. 10Pillsbury Golden Layer Buttermilk Biscuits Artificial Flavor1.44 g / 100 kcal
  11. 11Margarine-Like Vegetable-Oil Spread Stick/Tub/Bottle1.38 g / 100 kcal
  12. 12Cream Substitute Powdered1.15 g / 100 kcal
  13. 13Margarine 80% Fat1.05 g / 100 kcal
  14. 14Martha White Foods Martha White's Buttermilk Biscuit Mix0.97 g / 100 kcal
  15. 15Oil Industrial0.8 g / 100 kcal
  16. 16Bread Stuffing0.72 g / 100 kcal
  17. 17Continental Mills Krusteaz Almond Poppyseed Muffin Mix0.65 g / 100 kcal
  18. 18Margarine-Like Spread Benecol Light Spread0.62 g / 100 kcal
  19. 19Margarine Margarine-Like Vegetable Oil Spread0.54 g / 100 kcal
  20. 20Cheese Cream0.53 g / 100 kcal
  21. 21Potatoes From Granules With Milk0.52 g / 100 kcal
  22. 22Egg Omelet0.46 g / 100 kcal
  23. 23Veal External Fat Only0.45 g / 100 kcal
  24. 24Cream Sour0.45 g / 100 kcal
  25. 25Egg Scrambled0.42 g / 100 kcal

Food values compiled from public nutrition databases and published research. Rankings exclude fortified products and supplements to reflect whole foods.