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Fat Exchanges Monosaturated Fats Exchange List
|
| Description | Amount |
| Avocado, medium | 1/8 (1 oz) |
| Oil: (Canola, olive, peanut) | 1 tsp |
| Olives: ripe (black) | 8 large |
| Olives: green, stuffed* | 10 large |
| Nuts: almonds, cashews | 6 nuts |
| mixed nuts (50% peanuts) | 6 nuts |
| peanuts | 10 nuts |
| pecans | 4 halves |
| Peanut butter, smooth or crunchy | 2 tsp |
| Sesame seeds | 1 Tbsp |
| Tahini paste | 2 tsp |
| Description | Amount |
| Margarine: stick, tub, or squeeze | 1 tsp |
| lower-fat (30% to 50% vegetable oil) | 1 Tbsp |
| Mayonnaise: regular | 1 tsp |
| reduced-fat | 1 Tbsp |
| Nuts: walnuts, English | 4 halves |
| Oil: corn, safflower, soybean | 1 tsp |
| Salad Dressing: Regular* | 1 Tbsp |
| reduced-fat | 2 Tbsp |
| Miracle Whip (R) Salad Dressing: regular | 2 tsp |
| reduced-fat | 1 Tbsp |
| Seeds: pumpkin, sunflower | 1 Tbsp |
| Description | Amount |
| Bacon, cooked | 1 slice (20 slices/lb) |
| Bacon, grease | 1 tsp |
| Butter: stick | 1 tsp |
| whipped | 2 tsp |
| reduced-fat | 1 Tbsp |
| Chitterlings, boiled | 2 Tbsp (1/2 oz) |
| Coconut, sweetened, shredded | 2 Tbsp |
| Cream, half and half | 2 Tbsp |
| Cream cheese: regular | 1 Tbsp (1/2 oz) |
| reduced-fat | 2 Tbsp (1 oz) |
| Shortening or lard | 1 tsp |
| Sour Cream: regular | 2 Tbsp |
| reduced-fat | 3 Tbsp |
