Food Items to Exchange within the Fat Group

Fats

CAL CARB FAT PROT
         
Almonds, 1 oz (24 whole kernels) 164 6 14 6
Avocados, CA, .5 fruit without skin and seeds 145 8 13 2
Blue Cheese or Roquefort Cheese Dressing, 1 tbsp 77 1 8 1
Butter, unsalted, 1.5 pat (1" sq, 1/3" high) 54 0 6 0
Canola Oil, 1 tbsp 124 0 14 0
Cashew Nuts, dry roasted, 1 oz 163 9 13 4
Cream Cheese, 1 tbsp 51 0 5 1
French Salad Dressing, 1 tbsp 67 3 6 0
Italian Salad dressing, 1 tbsp 69 1 7 0
Kraft Light Done Right Italian Salad Dressing, 2 tbsp 53 2 4 0
Kraft Light Done Right Ranch Salad Dressing, 1.5 tbsp 58 2 5 0
Kraft Mayo Light Mayonnaise (Mayo), 1 tbsp 50 1 5 0
Kraft Ranch Salad Dressing, 1 tbsp 74 1 8 0
Macadamia Nuts, .5 oz (5-6 kernels) 102 2 11 1
Margarine, soft, 2 tsp 67 0 8 0
Mayonnaise, regular (mayo), 1 tbsp 90 0 10 0
Olive Oil, 1 tbsp 120 0 14 0
Peanut Butter, chunk style, 2 tbsp 188 7 16 8
Peanuts, dry-roasted, 1 oz 166 6 14 7
Pistachio Nuts, 1 oz (47 kernels) 158 8 13 6
Sesame Oil, 1 tbsp 120 0 14 0
Sesame Seeds, 2 tbsp 104 4 8 4
Sunflower Seeds, without salt, 1 oz 165 7 14 5