Vegetarian foods offer plenty of health benefits. According to the American Dietetic Association, vegetarian foods can provide protection against being overweight, cholesterol problems, help control diabetes-associated complications and are good for the environment. Not all vegetarian foods are low in fat, however, and can add up pack on calories and contribute to a growing waistline.
Soy Nuggets
Delight brand's Soy Nuggets, made with soy protein, contain 13 grams of fat in a three-piece serving. Each serving also contains two grams of saturated fat, no cholesterol, five grams of carbohydrates, one gram of fiber and sugar; and nine grams of protein. The main ingredients are non-genetically modified soybean protein, soy fiber and condensed wheat protein. The only source of fat listed is soybean oil. Each three-piece serving contains 181 total calories, according to the product packaging, of which 117 are from fat. The company's website gives different data on the nuggets --- seven grams of fat and 71 fat calories per three-piece serving; defer to the values on the actual food package for the most accurate nutritional information.
Avocados
Vegetarians and vegans often use avocados as a meat substitute in sandwiches. One serving of avocado --- a fifth of a medium avocado --- contains 50 calories and 4.5 grams of fat, of which 0.5 grams is saturated and polyunsaturated fats. Each serving of avocado contains three grams of carbohydrates, one gram of fiber and one gram of protein, according to Avocado.org. This translates to 22.5 grams of fat and 250 calories for a whole avocado. Avocados are high in fat and calories, but the fat content is primarily monounsaturated fat --- the same healthy fat as in olive oil, and which can help to reduce cholesterol levels.
Cacao
Cacao is the seed of the fruit produced by the cacao tree, commonly grown in South America and the West Indies, the Raw Cacao website explains. The seeds are harvested to produce a coarse powder, used as chocolate in vegan and vegetarian products and as alternative to milk chocolate in vegetarian and vegan desserts. The seeds are approximately 40 percent fat. A one-ounce portion of candy made with 70- to 85-percent cacao solids contains 43 grams of fat, 25 grams of saturated fat, 46 grams of carbohydrates, 11 grams of fiber, 24 grams of sugar and eight grams of protein.
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