Low-Fat Foods | What Foods Are Low in Fat? (2024)

FAQs

Low-Fat Foods | What Foods Are Low in Fat? ›

A general rule is that if a provides 100 calories and it has 3 grams or less of fat, then it is a low-fat food. Common examples include vegetables, fruits, whole grain cereals, egg whites, chicken and turkey breast without skin, beans, lentils, peas, seafood, and low-fat dairy, among others.

A general rule is that if a provides 100 calories and it has 3 grams or less of fat, then it is a low-fat food. Common examples include vegetables, fruits, whole grain cereals, egg whites, chicken and turkey breast without skin, beans, lentils, peas, seafood, and low-fat dairy, among others.

Unfortunately, foods labeled fat-free, reduced fat, low-fat or sugar-free don't equate with calorie-free — and they often contain additives like salt, sugar and chemical fillers that make them less-than healthy.

Studies show that people who reduce their calorie intake by eating less fat lose weight. Although the weight loss is small, on average, it is considered relevant for health ( 3 ).

A diet low in fat may: Assist with weight loss due to fewer total calories consumed. Help reduce the risk of obesity and heart disease. Help lower cholesterol levels.

A good rule of thumb when you're reading food labels: For every 100 calories, if the product has 3 grams of fat or less, it's a low-fat product. This means 30% or less of the calories come from fat.

Choose foods with “good” unsaturated fats, limit foods high in saturated fat, and avoid “bad” trans fat. “Good” unsaturated fats — Monounsaturated and polyunsaturated fats — lower disease risk. Foods high in good fats include vegetable oils (such as olive, canola, sunflower, soy, and corn), nuts, seeds, and fish.

It's true that a diet high in fat can lead to weight gain. But it takes more than just eating low-fat foods to lose weight. You must also watch how many calories you eat. Remember, your body stores extra calories as fat, even if they come from fat-free, trans fat-free, and low-fat foods.

Greek yogurt has been connected to lower cholesterol and triglyceride levels, which can reduce your risk of heart disease.

According to recent studies, eating a small amount of full fat yogurt or dairy (containing around 4-5% fat content), is still better than eating a larger amount of low fat yogurt or dairy which could contain stabilisers and hidden sugars that mount up the calories.

How much fat is too little? ›

Recommended fat intake guidelines suggest a minimum threshold of 0.25 grams per pound of body weight to meet essential fatty acid requirements and support overall health. During dieting, a range of 15-25% of total calories is often recommended to preserve muscle mass and ensure proper nutrient absorption.

Low-fat diets (LFD) are those in which fat intake should make up 20-35% of total caloric intake — the exact USDA recommendation. Very low-fat diets (VLFD), such as vegan and vegetarian diets, are defined as providing 10-20% of total daily calorie intake from fat.

A standard low fat diet contains about 30% — or less — of its calories from fat ( 31 ). Here are a few examples of suggested daily fat ranges for a low fat diet, based on different calorie goals: 1,500 calories: about 50 grams of fat per day. 2,000 calories: about 67 grams of fat per day.

Low fat foods are those that have 30% of their calories or less from fats. So, if a food contains fewer than 3 grams of fat per 100 calories, it is a low fat food.