USDA food category

Fats and Oils

According to USDA FoodData Central (data refreshed September 2026), fats and oils entries carry the FDA-required nutrition facts panel, ingredient list, and allergen disclosure verbatim from the source label.

50
Foods shown
609
Avg kcal / 100ghigh density
0.8g
Avg proteinlow · 2% DV

Showing 1–50 foods

Dual-rank verdict

Fats and Oils ranks 1st of 25 USDA food groups on average calorie density (609 kcal/100g) but 25th of 25 on average protein (0.8g/100g), group-level USDA averages rather than any single food.

209
foods in avg / 100g profile
609
avg calories / 100g
0.8g
avg protein / 100g
#1 / 25
by calorie density

FATS_AND_OILS · USDA FDC · September 2026

Fats and Oils group desk

CAL-DENSE 609 kcal/100g PRO-SPARSE 0.8g/100g DENS-HOT #1/25 dense PRO-RANK-QUIET #25/25 protein COUNT-SMALL 228 ABOVE-PEER Nut and · +111 kcal BOOK-FDC 228 idx · September 2026

228 index-core foods average 609 kcal and 0.8g protein per 100g · #1/25 by calorie density · #25/25 by protein. Read with nearest density peer: Nut and Seed Products (-111 kcal/100g).

Calorie-density neighbourhood around Fats and Oils

Vegetables and · lightest avg63 kcalBaked Products · near360 kcalSnacks · near444 kcalNut and · near498 kcalFats and · this group · dens…609 kcal
Neighbourhood around Fats and Oils's 609 kcal/100g group average, not a full 25-group distribution reprint.

Most calorie-dense fats and oils

Calories per 100 g across the foods on this page

  1. 1 Fat, beef tallow 902 kcal
  2. 2 Fish oil, cod liver 902 kcal
  3. 3 Fish oil, herring 902 kcal
  4. 4 Fish oil, menhaden 902 kcal
  5. 5 Fish oil, menhaden 902 kcal
  6. 6 Fish oil, salmon 902 kcal
  7. 7 Fish oil, sardine 902 kcal
  8. 8 Lard 902 kcal
  9. 9 Fat, chicken 900 kcal
  10. 10 Fat, goose 900 kcal
  11. 11 Fat, turkey 900 kcal
  12. 12 Animal fat, bacon grease 897 kcal
kcal / 100g Source: USDA FoodData Central (page 1)

Where fats and oils sit on protein

This group averages 0.8g of protein per 100g, placed against every USDA reference (whole) food.

Protein per 100g - Fats and Oils average vs every USDA reference food

USDA reference (whole) foods with a protein value

1 10th percentile higher than 10% of 7,880 USDA reference foods

0–5: 2,829 USDA reference foods (36%). This entry sits in this band. 5–10: 1,170 USDA reference foods (15%). Above this entry. 10–15: 863 USDA reference foods (11%). Above this entry. 15–20: 783 USDA reference foods (10%). Above this entry. 20–25: 1,085 USDA reference foods (14%). Above this entry. 25–30: 826 USDA reference foods (10%). Above this entry. 30–35: 230 USDA reference foods (3%). Above this entry. 35–40: 32 USDA reference foods (0%). Above this entry. 40–45: 9 USDA reference foods (0%). Above this entry. 45–50: 11 USDA reference foods (0%). Above this entry. 50–55: 9 USDA reference foods (0%). Above this entry. 55–60: 33 USDA reference foods (0%). Above this entry. This group's avg 0 60 every USDA reference food, bucketed by value

Each bar is a band; taller bars hold more USDA reference foods. The dashed line + filled bar mark this entry. Hover or tap any bar for its full count, share, and where it sits relative to this entry.

Source USDA FoodData Central, SR Legacy & Foundation · 2026

Where Fats and Oils sits among the 25 USDA food groups

Plotted by average calories and average protein per 100g, group-level averages across every USDA food category (not individual foods).

06.412.819.225.635.7185.8336.0486.1636.3Avg protein / 100gAvg calories / 100gPoint 1: Avg protein / 100g 13.9, Avg calories / 100g 218Point 2: Avg protein / 100g 10.6, Avg calories / 100g 254Point 3: Avg protein / 100g 4.2, Avg calories / 100g 154Point 4: Avg protein / 100g 23.3, Avg calories / 100g 197Point 5: Avg protein / 100g 3.4, Avg calories / 100g 104Point 6: Avg protein / 100g 15.3, Avg calories / 100g 256Point 7: Avg protein / 100g 8.2, Avg calories / 100g 328Point 8: Avg protein / 100g 0.9, Avg calories / 100g 87Point 9: Avg protein / 100g 22.2, Avg calories / 100g 211Point 10: Avg protein / 100g 2.8, Avg calories / 100g 63Point 11: Avg protein / 100g 15.3, Avg calories / 100g 498Point 12: Avg protein / 100g 24.4, Avg calories / 100g 211Point 13: Avg protein / 100g 3.5, Avg calories / 100g 111Point 14: Avg protein / 100g 20.3, Avg calories / 100g 134Point 15: Avg protein / 100g 14.1, Avg calories / 100g 205Point 16: Avg protein / 100g 23.1, Avg calories / 100g 216Point 17: Avg protein / 100g 7, Avg calories / 100g 360Point 18: Avg protein / 100g 5, Avg calories / 100g 330Point 19: Avg protein / 100g 8.9, Avg calories / 100g 288Point 20: Avg protein / 100g 12.4, Avg calories / 100g 253Point 21: Avg protein / 100g 8, Avg calories / 100g 211Point 22: Avg protein / 100g 9.8, Avg calories / 100g 444Point 23: Avg protein / 100g 16.5, Avg calories / 100g 209Point 24: Avg protein / 100g 10.1, Avg calories / 100g 221Fats and Oils: Avg protein / 100g 0.8, Avg calories / 100g 609High-cal, low-proteinHigh-cal, high-proteinLow-cal, low-proteinLow-cal, high-protein
Fats and Oils: 0.8g avg protein, 609 avg kcal per 100g, among 25 USDA food groups
Read the chart as text
  • Point 1: Avg protein / 100g 13.9, Avg calories / 100g 218
  • Point 2: Avg protein / 100g 10.6, Avg calories / 100g 254
  • Point 3: Avg protein / 100g 4.2, Avg calories / 100g 154
  • Point 4: Avg protein / 100g 23.3, Avg calories / 100g 197
  • Point 5: Avg protein / 100g 3.4, Avg calories / 100g 104
  • Point 6: Avg protein / 100g 15.3, Avg calories / 100g 256
  • Point 7: Avg protein / 100g 8.2, Avg calories / 100g 328
  • Point 8: Avg protein / 100g 0.9, Avg calories / 100g 87
  • Point 9: Avg protein / 100g 22.2, Avg calories / 100g 211
  • Point 10: Avg protein / 100g 2.8, Avg calories / 100g 63
  • Point 11: Avg protein / 100g 15.3, Avg calories / 100g 498
  • Point 12: Avg protein / 100g 24.4, Avg calories / 100g 211
  • Point 13: Avg protein / 100g 3.5, Avg calories / 100g 111
  • Point 14: Avg protein / 100g 20.3, Avg calories / 100g 134
  • Point 15: Avg protein / 100g 14.1, Avg calories / 100g 205
  • Point 16: Avg protein / 100g 23.1, Avg calories / 100g 216
  • Point 17: Avg protein / 100g 7, Avg calories / 100g 360
  • Point 18: Avg protein / 100g 5, Avg calories / 100g 330
  • Point 19: Avg protein / 100g 8.9, Avg calories / 100g 288
  • Point 20: Avg protein / 100g 12.4, Avg calories / 100g 253
  • Point 21: Avg protein / 100g 8, Avg calories / 100g 211
  • Point 22: Avg protein / 100g 9.8, Avg calories / 100g 444
  • Point 23: Avg protein / 100g 16.5, Avg calories / 100g 209
  • Point 24: Avg protein / 100g 10.1, Avg calories / 100g 221
  • Fats and Oils: Avg protein / 100g 0.8, Avg calories / 100g 609
Name Calories Protein Fat Carbs

→ Compare the first three fats and oils foods side-by-side

Animal fat, bacon grease

Whole Food
897 cal
P: 0.0gF: 99.5gC: 0.0g

Butter replacement, without fat, powder

Whole Food
373 cal
P: 2.0gF: 1.0gC: 89.0g

Butter, light, stick, with salt

Whole Food
499 cal
P: 3.3gF: 55.1gC: 0.0g

Butter, light, stick, without salt

Whole Food
499 cal
P: 3.3gF: 55.1gC: 0.0g

Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie

Whole Food
160 cal
P: 1.5gF: 14.0gC: 7.0g

Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, cholesterol-free

Whole Food
140 cal
P: 1.0gF: 8.0gC: 16.0g

Creamy dressing, made with sour cream and/or buttermilk and oil, reduced calorie, fat-free

Whole Food
107 cal
P: 1.4gF: 2.7gC: 20.0g

Dressing, Ranch

Whole Food
Calories: not available

No macro data

Dressing, honey mustard, fat-free

Whole Food
169 cal
P: 1.1gF: 1.5gC: 38.4g

Fat, beef tallow

Whole Food
902 cal
P: 0.0gF: 100.0gC: 0.0g

Fat, chicken

Whole Food
900 cal
P: 0.0gF: 99.8gC: 0.0g

Fat, goose

Whole Food
900 cal
P: 0.0gF: 99.8gC: 0.0g

Fat, turkey

Whole Food
900 cal
P: 0.0gF: 99.8gC: 0.0g

Fish oil, cod liver

Whole Food
902 cal
P: 0.0gF: 100.0gC: 0.0g

Fish oil, herring

Whole Food
902 cal
P: 0.0gF: 100.0gC: 0.0g

Fish oil, menhaden

Whole Food
902 cal
P: 0.0gF: 100.0gC: 0.0g

Fish oil, menhaden, fully hydrogenated

Whole Food
902 cal
P: 0.0gF: 100.0gC: 0.0g

Fish oil, salmon

Whole Food
902 cal
P: 0.0gF: 100.0gC: 0.0g

Fish oil, sardine

Whole Food
902 cal
P: 0.0gF: 100.0gC: 0.0g

Lard

Whole Food
902 cal
P: 0.0gF: 100.0gC: 0.0g

Margarine Spread, 40-49% fat, tub

Whole Food
401 cal
P: 0.3gF: 44.5gC: 0.0g

Margarine, 80% fat, stick, includes regular and hydrogenated corn and soybean oils

Whole Food
717 cal
P: 0.2gF: 80.7gC: 0.7g

Margarine, 80% fat, tub, CANOLA HARVEST Soft Spread (canola, palm and palm kernel oils)

Whole Food
730 cal
P: 0.4gF: 80.3gC: 1.4g

Margarine, industrial, non-dairy, cottonseed, soy oil (partially hydrogenated ), for flaky pastries

Whole Food
714 cal
P: 1.9gF: 80.2gC: 0.0g

Margarine, industrial, soy and partially hydrogenated soy oil, use for baking, sauces and candy

Whole Food
714 cal
P: 0.2gF: 80.0gC: 0.7g

Margarine, margarine-like vegetable oil spread, 67-70% fat, tub

Whole Food
606 cal
P: 0.1gF: 68.3gC: 0.6g

Margarine, margarine-type vegetable oil spread, 70% fat, soybean and partially hydrogenated soybean, stick

Whole Food
628 cal
P: 0.3gF: 70.2gC: 1.5g

Margarine, regular, 80% fat, composite, stick, with salt

Whole Food
717 cal
P: 0.2gF: 80.7gC: 0.7g

Margarine, regular, 80% fat, composite, stick, with salt, with added vitamin D

Whole Food
717 cal
P: 0.2gF: 80.7gC: 0.7g

Margarine, regular, 80% fat, composite, stick, without salt

Whole Food
717 cal
P: 0.2gF: 80.7gC: 0.7g

Margarine, regular, 80% fat, composite, stick, without salt, with added vitamin D

Whole Food
717 cal
P: 0.2gF: 80.7gC: 0.7g

Margarine, regular, 80% fat, composite, tub, with salt

Whole Food
713 cal
P: 0.2gF: 80.2gC: 0.8g

Margarine, regular, 80% fat, composite, tub, with salt, with added vitamin D

Whole Food
713 cal
P: 0.2gF: 80.2gC: 0.8g

Margarine, regular, 80% fat, composite, tub, without salt

Whole Food
713 cal
P: 0.2gF: 80.2gC: 0.8g

Margarine, regular, hard, soybean (hydrogenated)

Whole Food
719 cal
P: 0.9gF: 80.5gC: 0.9g

Margarine,spread, 35-39% fat, tub

Whole Food
349 cal
P: 0.2gF: 38.0gC: 1.5g

Margarine-like shortening, industrial, soy (partially hydrogenated), cottonseed, and soy, principal use flaky pastries

Whole Food
628 cal
P: 0.0gF: 71.0gC: 0.0g

Margarine-like spread with yogurt, 70% fat, stick, with salt

Whole Food
630 cal
P: 0.3gF: 70.0gC: 0.5g

Margarine-like spread with yogurt, approximately 40% fat, tub, with salt

Whole Food
330 cal
P: 2.0gF: 35.0gC: 2.0g

Margarine-like spread, BENECOL Light Spread

Whole Food
357 cal
P: 0.0gF: 38.7gC: 5.7g

Margarine-like spread, SMART BALANCE Light Buttery Spread

Whole Food
337 cal
P: 0.0gF: 36.4gC: 2.0g

Margarine-like spread, SMART BALANCE Omega Plus Spread (with plant sterols & fish oil)

Whole Food
605 cal
P: 0.1gF: 71.0gC: 0.2g

Margarine-like spread, SMART BALANCE Regular Buttery Spread with flax oil

Whole Food
583 cal
P: 0.1gF: 64.6gC: 0.1g

Margarine-like spread, SMART BEAT Smart Squeeze

Whole Food
47 cal
P: 0.0gF: 2.1gC: 7.1g

Margarine-like spread, SMART BEAT Super Light without saturated fat

Whole Food
158 cal
P: 0.0gF: 17.1gC: 0.0g

Margarine-like vegetable-oil spread, stick/tub/bottle, 60% fat, with added vitamin D

Whole Food
535 cal
P: 0.6gF: 59.2gC: 0.0g

Margarine-like, butter-margarine blend, 80% fat, stick, without salt

Whole Food
718 cal
P: 0.9gF: 80.7gC: 0.6g

Margarine-like, margarine-butter blend, soybean oil and butter

Whole Food
727 cal
P: 0.3gF: 80.3gC: 0.8g

Margarine-like, vegetable oil spread, 20% fat, with salt

Whole Food
175 cal
P: 0.0gF: 19.5gC: 0.4g

Margarine-like, vegetable oil spread, 20% fat, without salt

Whole Food
175 cal
P: 0.0gF: 19.5gC: 0.4g
Page 1 Next →

Primary source data

USDA FoodData Central → FDA Food Labeling & Nutrition → Dietary Guidelines for Americans →

Source: USDA FoodData Central — food_categories taxonomy.
Source: Per-food nutrient values from USDA laboratory analysis and manufacturer-submitted label data.

Read our methodology for how this data is sourced, computed, and verified.

Key takeaways

  • Within Fats and Oils, Fat is the most calorie-dense item on this page at 902 cal per 100g, while Margarine-like spread is the lightest at 47 cal -- a reminder that "category" alone doesn't tell you much about any single food.
  • By average calorie density, fats and oils ranks 1st of 25 USDA food groups -- see how it compares to every other group. Browse all categories
  • Sort the table above by protein, fat, or carbs to find the specific foods in this category that best match your own targets.