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Fat exchange list
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Fat exchange list
Amounts of fat per portion and per 100g for controlled fat intake
Patient Name:
Date:
- Aim to give g fat daily using the following portion guide.
- Encourage MCT fat
- Continue fat-soluble vitamin supplements and EFAs as required
Meat and meat substitutes
| Food | Portion | Fat per portion | Fat per 100g |
| Chicken (no skin) | Half small chicken breast (50g) | 0.5g | 1.1g |
| Turkey (no skin) | 1 thin slice (25g) | 0.5g | 2.33g |
| Lean beef or pork mince | Small portion (30g) | 1.5g | 5g |
| White fish | Half small fillet (50g) | 0.3g | 0.6g |
| Quorn pieces | Small portion (50g) | 1.3g | 2.6g |
| Quorn mince | Small portion (50g) | 1g | 2g |
| Quorn sausages | 1 sausage | 4.3g | 11.1g |
| Tofu | 50g portion | 1.25g | 2.5g |
Milk and dairy
| Food | Portion | Fat per portion | Fat per 100g |
| Semi-skimmed milk | 100ml portion | 1.8g | 1.8g |
| Soya milk | 100ml portion | 1.9g | 1.9g |
| Light soya milk | 100ml portion | 1.2g | 1.2g |
| ‘Growing up’ soya milk | 100ml portion | 2.2g | 2.2g |
| Oat milk | 100ml portion | 1.5g | 1.5g |
| Almond milk | 100ml portion | 1.1g | 1.1g |
| Coconut milk unsweetened | 100ml portion | 1.6g | 1.6g |
| Rice milk
*Not suitable under 5 years of age |
100ml portion | 1g | 1g |
| ‘Eat Lean’ protein cheese | 3g | ||
| Cottage cheese | 1 tablespoon (40g) | 2.2g | 5.6g |
| Ice cream (vanilla) | 1 scoop (40g) | 1.9g | 4.7g |
| Milk chocolate | 1 square dairy milk | 1.5g | 30g |
| Natural yoghurt | 1 tablespoon (40g) | 1.8g | 4.5g |
| Low-fat yoghurt | 1.4g |
Bread and crackers
| Food | Portion | Fat per portion | Fat per 100g |
| White bread | 1 medium slice (35g) | 0.8g | 2.2g |
| Wholemeal bread | 1 medium slice (35g) | 1g | 2.9g |
| Chapati | Half chapatti (30g) | 1.3g | 4.4g |
| Crumpet | 1 whole (40g) | 0.4g | 1g |
| French bread | 2-inch slice (40g) | 0.5g | 1.36g |
| Rice cakes | 1 rice cake (7g) | 0.2g | 3.1g |
| Ryvita | 1 slice (10g) | 0.2g | 1.7g |
Pasta, rice and grains
| Food | Portion | Fat per portion | Fat per 100g |
| Wholewheat boiled pasta such as penne, spaghetti and so on | 1 tablespoon (30g) | 0.24g | 0.8g |
| Boiled ‘easy cook’ white rice | 1 heaped tablespoon (40g) | 0.4g | 1g |
| Boiled ‘easy cook’ brown rice | 1 heaped tablespoon (40g) | 1.1g | 2.8g |
| Egg noodles | 1 tablespoon (30g) | 0.7g | 2.3g |
Flours and cereals
| Food | Fat per 100g |
| White flour | 1.3g |
| Wholemeal flour | 2.3g |
Breakfast cereals
| Food | Portion | Fat per portion | Fat per 100g |
| Cornflakes | Small bowl or variety pack (20g) | 0.2g | 0.9g |
| Rice Krispies | Small bowl or variety pack (20g) | 0.2g | 1.2g |
| Weetabix | 1 biscuit (20g) | 0.4g | 2g |
| Malted wheats | Small bowl/variety pack (20g) | 0.4g | 1.8g |
Pulses
| Food | Portion | Fat per portion | Fat per 100g |
| Baked beans in tomato sauce | 1 tablespoon (40g) | 0.2g | 0.52g |
| Chickpeas, boiled | 1 heaped tablespoon (35g) | 1g | 2.9g |
| Peas, boiled | 1 tablespoon (30g) | 0.5g | 1.6g |
| Sweetcorn | 1 tablespoon (30g) | 0.6g | 1.9g |
Snacks
| Food | Portion | Fat per portion | Fat per 100g |
| Oven-baked crisps | 25g pack | 3.4g | 13.5g |
| Rice cakes | 6.7g (1 rice cake) | 1.7g | 3.1g |
| Popcorn | 14g pack | 3.2g | 23.4g |
MCT fat options
| Food | Portion | Fat per portion |
| MCT oil | 5g | 5g |
| Liquigen | 10ml | 5g |
| MCT Procal | 8g (Half sachet) | 5g |
| Betaquik | 25ml | 5g |
Please check labels as fat contents can vary between brands and manufacturers.
Is something missing from this resource that you think should be included? Please let us know
Disclaimer
Please note: this is a generic information sheet relating to care at Sheffield Children’s NHS FT. These details may not reflect treatment at other hospitals. This information is not intended as a substitute for professional medical care. Always follow your healthcare professionals’ instructions. If this resource relates to medicines, please read it alongside the medicine manufacturer’s patient information leaflet. If this information has been translated into another language from English, efforts have been made to maintain accuracy, but there may still be some translation errors. If you are unsure about any of the guidance in this resource or have specific questions about how it relates to your child, always ask your healthcare professional for further advice.
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