You may not realize it but there are a large number of foods that are low in fat. Usually, what makes some food a high-fat content dish is how the food is prepared. Butter, oil and cream sauces added as an ingredient will instantly change a low-fat food into a high-fat food.
Cereal
Many types of that have zero fat content in a 1-cup serving. To name a few, there is Kellogg's Rice Krispies, corn grits, cream of wheat and farina. Cereals that have 1g of total fat include shredded wheat (a two-biscuit serving) and Wheatena (1 cup). Oat cereal has a total fat content of 2g in a 1-cup serving.
Milk and Cheese
Many milk products show that they are 1 and 2 percent milk fat. Low-fat milk that is 1 percent milk fat, which will give you 3g of total fat cup. Yogurt that is 1 percent milk fat contains 2g of total fat in an 8-oz. serving. Low-fat cottage cheese that is 1 percent milk fat and contains 2g of total fat cup. Fat-free dairy products, such as fat-free sour cream, have zero grams of total fat in a serving.
Fruits
Many fruits contain no fat, including apples and unsweetened applesauce, apricots, bananas, blueberries, cherries, cranberries, figs, fruit cocktail in water, grapefruit, grapes, lemons, limes, oranges, peaches and pears. There is also a total fat content of zero in 1 cup of fruits such as mango, honeydew, pineapple, strawberries, currants and watermelon. One small box of raisins, a large tangerine and one plum has zero fat.
Vegetables
A variety of vegetables have a zero fat content, including artichokes, asparagus, bamboo shoots, raw snap beans, cooked beets, carrots, lettuce, mushrooms, onions, potatoes and spinach. A 1-cup serving of broccoli, cauliflower and eggplant also has zero fat content. An ear of corn contains 1g of total fat, and so does 1 cup of garlic. A 3-oz. serving of kidney or navy beans has 1g of total fat and a bunch of cooked broccoli rabe has 2g of total fat.
Herbs
Sage, rosemary, black pepper, onion powder, garlic powder and ginger have a zero fat content. Other herbs and some spices low in fat are basil leaves, cinnamon, spearmint, peppermint and dill.
Meat
Chicken breast meat and light meat turkey has a total fat content of 1g per pound.
Fish
Three ounces of shrimp, Atlantic cod, haddock, monkfish, Atlantic pollock, snapper, yellowfin tuna and whiting have a total fat content of 1g. One Alaska king crab leg contains 2g of total fat, 3 oz. of halibut and 3 oz. of sea bass each has 2g of total fat. Three ounces of swordfish has a total fat content of 3g.
Grains
One cup of cooked white rice has a zero fat content. A 1-cup serving of couscous, whole-wheat elbow macaroni, enriched spaghetti, white and wild rice has a total fat content of 1g. One cup of regular elbow macaroni and 1 cup of cooked brown rice each have a total fat content of 2g.
Soups
Some soups have a zero fat content. Low-fat soups include powdered chicken broth and dehydrated onion soup. Soups with 1g of total fat content are dehydrated minestrone soup, dehydrated pea soup and canned tomato soup.
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