Table of Lipid Equivalents

Origin	Quantities (unit/g/ml)	Foods	Quantity of lipids in g	Energy value (kcal) 100/g/ml	Explanations
Animal	100	Sardines	100	900	Essential
Animal	100	Duck Fat	100	900	Essential
Animal	100	Butter	80	730	Essential
Animal	100	Beef Fat	100	900	Rich in omega 3 - consume quickly - high oxidation
Vegetable	100	Olives	100	900	Rich in omega 3 - consume quickly - high oxidation
Vegetable	100	Canola	100	900	Use raw
Vegetable	100	Walnut	100	900	Use raw
Vegetable	100	Flax	100	900	Use raw
Vegetable	100	Camelina	100	900	Use raw
Vegetable	100	Avocado	100	900	Can be heated - rich in saturated fats
Vegetable	100	Hazelnut	100	900	Can be heated - rich in saturated fats
Vegetable	100	Grape Seed	100	900	Can be heated
Vegetable	100	Pumpkin Seed	100	900	Commonly used in baking
Vegetable	100	Sunflower	100	900
Vegetable	100	Peanuts	100	900
Vegetable	100	Coconut	100	900
Vegetable	100	Cocoa	99	890