Protein, fiber and macronutrients
Fat sources: total fat and portions
Total fat in olive oil, butter, nuts, egg and cheese. Include added fats in your portion calculation.
How to use this guide
Total fat is a distinct measurement
This table shows total fat. Saturated, monounsaturated and polyunsaturated fats are separate measurements; do not infer missing components from total fat.
Include added fats
Dressing, pan oil and butter in baking change meal totals. Enter ingredient grams separately, but avoid counting fat twice if already included in a prepared-food record.
100 g is not a serving recommendation
100 g is a common comparison basis for oils and nuts. Use grams rather than spoonfuls or handfuls. Equal weight does not guarantee equal texture or recipe substitution ratios.
Recorded values of selected foods
Check preparation in each food name and provenance in the last column.
| Food record | Total fat (g) | Energy (kcal) | Source |
|---|---|---|---|
| Zeytinyağı (Sızma) | 100 g | 884 kcal | USDA FoodData Central |
| Unsalted butter | 81.11 g | 717 kcal | USDA (12/2025) |
| Almonds | 49.93 g | 579 kcal | USDA (12/2025) |
| Walnuts | 65.21 g | 654 kcal | USDA FoodData Central |
Calculate your own serving
Enter edible grams. Calculations use the selected record’s per-100 g measurements.
Total fat
100 g
Energy
884 kcal
Measurement × grams / 100. Missing data is not zero; this is not a recommended intake.
Questions about this guide
This table shows total fat. Saturated, monounsaturated and polyunsaturated fats are separate measurements; do not infer missing components from total fat.
Dressing, pan oil and butter in baking change meal totals. Enter ingredient grams separately, but avoid counting fat twice if already included in a prepared-food record.
100 g is a common comparison basis for oils and nuts. Use grams rather than spoonfuls or handfuls. Equal weight does not guarantee equal texture or recipe substitution ratios.