USDA food category

Fats and Oils

According to USDA FoodData Central (data refreshed July 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

The verdict

Fats and Oils averages 609 calories per 100g, the 1st most calorie-dense of the 25 USDA food groups, with 0.8g of protein.

228
foods in this group
609
avg calories / 100g
0.8g
avg protein / 100g
#1 / 25
by calorie density

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).

Fats and Oils: 0.8g avg protein, 609 avg kcal per 100g, among 25 USDA food groups

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

How the Fats and Oils Category Compares

Fats and Oils is one of the food groups catalogued in the USDA FoodData Central database, and this page surfaces 50 foods from that group on the current view. Among just the 50 foods on this page, the average calorie count lands at 599 kcal per 100g, with average protein of 0.8g per 100g (the full Fats and Oils group of 228 foods averages 609 kcal, shown above). These per-page averages help you benchmark any single food against its immediate neighbors on this listing, a food 30% above this page's calorie average, for example, is a useful signal for portion planning.

Within this page, the most energy-dense item is "Fat, beef tallow" at 902 calories per 100g, while the lightest is "Margarine-like spread, SMART BEAT Smart Squeeze" at 47 calories. That kind of spread is typical for USDA food groups: branded and processed entries often sit high on calories and sodium, while raw or minimally prepared entries anchor the low end. Sorting the grid by calories, protein, fat, or carbs exposes the full distribution so you can pick foods that match specific dietary goals rather than relying on category intuition alone.

Every food in the Fats and Oils group links to a full FDA-format nutrition label with vitamins, minerals, and daily value percentages sourced from USDA Standard Reference, Foundation, Branded, or Survey data depending on the item. Use the sort controls to surface the highest-protein or lowest-sodium choices, or drill into any food card to see macro bars, similar foods, and brand breakdowns. For framework and interpretation help, the nutrition guides explain daily values, how to compare foods fairly, and where hidden sugars hide inside everyday categories.

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.

Every figure on GetFoodFacts is rendered directly from official USDA FoodData Central records, no number is typed in by an editor. See our editorial standards & corrections policy, the methodology behind these numbers, or report a data error. Data current as of July 2026.