Fat: Cereal Products and Potatoes

In the case of cereal products, attention should be paid to the composition of the muesli mixtures. These can be low in fat but also unexpectedly rich in (vegetable) fat. Chocolate muesli but also various fruit muesli can contain 20 and more percent fat. Rice and pasta are optimal sources of starch and contain little fat. Sauces and parmesan are (usually) high in fat. In the case of potatoes, the preparation method (especially frying) is responsible for the fat content of potato dishes. The potato itself contains very little fat. It consists mainly of water and starch (carbohydrates).

Fat in cereals (fat content in percent)

  • Cornflakes: 0.7
  • Semolina (wheat): 0.8
  • Corn semolina: 1.2
  • Rye grains: 1.7
  • Wheat grains: 2.0
  • Millet flakes: 2.5
  • Five-grain flakes: 3.7
  • Golden millet: 4.0
  • Popcorn (corn): 5.0
  • Wheat bran: 5.0
  • Bircher muesli mixture: 6.0
  • Rolled oats: 7.0
  • Oat bran: 8.2
  • Wheat germ: 9.2
  • Whole grain brittle muesli: 17.6

Fat in starch / flour

  • Corn starch (corn starch): 0.1
  • Wheat flour: 2.0
  • Flake flour mixture: 2.5
  • Buckwheat flour wholemeal: 2.7
  • Breadcrumbs (wheat flour): 3.0

Fat in pasta

  • Pasta: 1.2
  • Egg pasta: 2.8
  • Soy whole grain pasta: 3.0
  • Spaetzli: 4.0
  • Wholemeal pasta: 4.0

Fat in rice

  • Whole rice: 0.5
  • Polished rice: 0.6
  • Wild rice: 0.7

Fat in potatoes

  • Boiled potatoes: 0.1
  • Mashed potatoes (pref.): 2.5
  • Potato gnocchi: 3.8
  • Croquettes: 5.8
  • French fries duchesse (pref.): 6.8
  • French fries (pref.): 18.0
  • French fries chips: 39.0

Fat in soy products

  • Granulated soy: 0.9
  • Soy drink: 2.5
  • Tofu natural: 6.0
  • Soy flour full fat: 18.6
  • Soy flakes: 20.5