Below you will find tables with information on the fat content of individual foods, for example in dairy products or sausages and meat products. The individual tables show the foodstuffs and their fat content per 100 grams or one deciliter of the foodstuff in question. The “fat content in percent” therefore means the fat content per 100 milliliters or grams. For example, “cream cheese 4.0” means that 100 grams of cream cheese contain four grams of fat. Only edible portions of the food are considered (i.e., excluding bones, stones, shells, etc.). The foods are arranged by groups and within the groups by their fat content (the lowest-fat representatives at the top).
Why fat?
The information on the composition of the foods is deliberately limited to the fat content per 100 grams. The absence of additional information is intended to help the viewer focus on the essentials. Fat in food is by far the main fattening agent. For this reason, calorie information is deliberately omitted in order not to tempt the viewer to add up. Counting makes little sense or can even lead to disturbances in eating behavior. Much more important than the sum of calories is their composition. Carbohydrates are converted, if at all, only starting from a large quantity (500 grams of pure carbohydrates per day, contained in 1.2 kilograms of bread, 3 kilograms of noodles, 3.5 kilograms of potatoes) into body fat. Thus, the majority (about 70 percent) of the calories consumed should be in the form of satiating carbohydrates. Foods with a low glycemic index, such as fruits, vegetables, beans and peas, are also recommended. Although alcohol causes an inhibition of fat burning and an increase in fatty acid formation, it is hardly responsible for weight gain in isolation. In combination with high-fat foods, however, alcohol clearly promotes the development of obesity. Saturated fatty acids (in animal products, especially meat) are involved in the development of numerous civilization diseases (arteriosclerosis, diabetes, obesity). Frequently, certain foods contain far more fat than is generally assumed. It is precisely these hidden fats that are responsible for the fact that we often eat the wrong foods.
What are the benefits of the table?
The tables are not there to make exact calculations of daily fat intake. That makes little sense in the long run. Rather, this compilation is intended to raise awareness of the fact that many foods do not look fat and would hardly suspect its amount. With this information in mind, one will unconsciously make adjustments when shopping, preparing and eating. However, one should not be prompted to eliminate foods from the menu altogether, especially those that one specifically likes. After all, many high-fat foods taste particularly good. Reduce and look for alternatives is the motto. Enjoyment does not necessarily depend on quantity. It therefore makes sense to reduce the fatty part of a meal and replace it with a larger proportion of carbohydrates (potatoes, pasta, rice, wholemeal bread). There are also alternative options for many foods. It is easily possible to replace a product with a similar but much lower-fat one without sacrificing enjoyment. Try it!
Accuracy and completeness of the information
The information of the fat content of the food is to be understood more as an approximate guide. Absolute accuracy is not possible for the following reasons:
- Food comes from living organisms. Varying growth, husbandry and nutrient intake result in variations in nutrient composition.
- If the food is a processed product, the content depends on the composition (recipe) used by the manufacturer. However, in many products, the nutrient composition is noted directly on the packaging.
- Different analytical methods can also lead to variations in the information.
Of course, not all foods can be listed. However, the most important representatives should be present. The selection should be enough to make basic thoughts about which foods are particularly low-fat or high-fat.This selection therefore has no claim to completeness.
