Fat table

Each dietary fat consists of three different types of fatty acids: Saturated fatty acids, monounsaturated fatty acids and polyunsaturated fatty acids. Those fats that contain a high proportion of unsaturated fatty acids are of great health value.

Unsaturated fatty acids come mainly from plants and fish. They have a positive impact on fat metabolism, have anti-inflammatory properties, counteract artery hardening, and are needed as cell building blocks. Saturated fatty acids from animals, on the other hand, are mainly used in the body as fuel fat for energy production and are stored in the fat cells as storage fat when in excess.

Animal
fats		 Saturated
fatty acids
in %		 Monounsaturated
fatty acids
in %		 Polyunsaturated
fatty acids
in %		 Ω-3 Ω-6
Butter 71 24 5
Milk fat 60 37 3
Lard 41 49 8
Meat fat 60 – 70 25 -35 3 – 5
Poultry fat 36 37 27
Fish 5 – 10 25 – 40 50 – 85
Vegetable
fats		 Saturated
fatty acids
in %		 Monounsaturated
fatty acids
in %		 Polyunsaturated
fatty acids
in %		 Ω-3 Ω-6
Safflower oil 10 15 75 1 150
Linseed oil 10 40 50 4 1
Coconut oil 92 6 2
Maize germ oil 14 29 57 1 52
Olive oil 19 73 8 1 9
Palm oil 46 44 19
Rapeseed oil 6 63 31 1 2
Sesame oil 17 40 43
Soy oil 14 24 54 1 7
Sunflower oil 8 27 65 1 120
Walnut oil 49 10 41 1 4

When it comes to polyunsaturated fatty acids, we differentiate between omega-3 fatty acids and omega-6 fatty acids. Fats that contain a high proportion of omega-3 fatty acids in relation to omega-6 fatty acids are particularly valuable from a health point of view.

Omega-3 fatty acids Omega-6-fatty acids
Alpha-linolenic acid LLA Linoleic acid LA
Eicosaptaenoic acid EPA Gamma linolenic acid GLA
Docasahexaenoic acid DHA Arachidonic acid AA