cruet of oilOils are high in calories, but they are also an important source of nutrients like vitamin E. If possible, use oils instead of solid fats, like butter, when cooking. Measuring your daily oils can be tricky—knowing what you add while cooking or baking is one thing. But oil is naturally part of some foods.

How much oil is in:

avocado, olives, and peanut butter
Half a medium avocado has three teaspoons of oil Four large ripe olives have half teaspoon of oil Tablespoon of peanut butter has two teaspoons of oil
cashews, sunflower seeds, and mayonnaise
Ounce of dry-roasted nuts has three teaspoons of oil Ounce of sunflower seeds has three teaspoons of oil Tablespoon of mayonnaise (not mayonnaise-type salad dressing) has 2-1/2 teaspoons of oil


What's On Your Plate? is based on the nutrition recommendations for older adults in the Dietary Guidelines for Americans, 2010 from the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS).