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A List of Fat-Free Foods

author image Linda Ray
Linda Ray is an award-winning journalist with more than 20 years reporting experience. She's covered business for newspapers and magazines, including the "Greenville News," "Success Magazine" and "American City Business Journals." Ray holds a journalism degree and teaches writing, career development and an FDIC course called "Money Smart."
A List of Fat-Free Foods
Slices of fat-free fruit. Photo Credit Creatas Images/Creatas/Getty Images


While low fat is a better alternative for a healthy diet, it is not the cure-all for weight loss, report doctors at the University of Iowa Hospital and Clinics. One gram of fat equals 9 calories, while protein and carbohydrates contain 4 calories per gram, which is why low-fat foods can provide healthier eating options. Incorporate fat-free foods -- foods that contain less than half a gram of fat per serving -- into your diet to help limit your calorie intake.


A List of Fat-Free Foods
A woman pours fat-free milk over cereal. Photo Credit Stockbyte/Stockbyte/Getty Images

Skim milk is fat free and still delivers the same amount of protein and calcium as whole milk. Dairy products made from skim milk also are fat free. Nonfat yogurt does not contain any fat. Cottage cheese, like milk, comes in whole, 2 percent and fat-free versions, also providing the same nutrients as fat-laden cheese. Ice cream made with skim milk is fat free. The American Academy of Family Physicians warns consumers to beware of the many products that use sugar to make up for the lack of taste in fat-free products.

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Fresh food

A List of Fat-Free Foods
Vegetables for sale at a market. Photo Credit Jupiterimages/Photos.com/Getty Images

Most fruits and vegetables have no fat in their purest forms. Coconuts and avocados are exceptions. It's usually the sauces, butter and other toppings you put on fruits and vegetables that increase the fat content. Most beans and legumes are fat-free when they are closest to their natural form. Canned beans often don't have added fats and are ready to eat.


A List of Fat-Free Foods
Ketchup and mustard on a hot dog. Photo Credit Ciaran Griffin/Stockbyte/Getty Images

While creams and sauces typically are loaded with fat, there are many fat-free condiments you can use to flavor food. Soy sauce, Worcestershire sauce, mustard and ketchup are fat free. Vinegar is available in a wide range of flavors to add fat-free flavor to dishes. Salsa made with natural ingredients like tomatoes, peppers, cilantro, onions, parsley and lime juice or other vegetables is another fat-free condiment that can spice up a meal. Find a number of fat-free barbecue sauces on the supermarket shelves.

Practice portion control when using condiments to flavor your meals. While they might be free of fat, many condiments come loaded with sugar -- which boosts your calorie intake -- or packed with sodium, which can negatively affect your health.


A List of Fat-Free Foods
A bowl of whole grain cereal. Photo Credit Medioimages/Photodisc/Photodisc/Getty Images

Grains are fat-free in their natural state, although most people don't eat raw grains. Look for products that do not contain added fat to make them more flavorful. There are a few bagels on the market that do not contain added fats. Fat free grain sources are available in a number of cereals too, such as bran cereals, puffed wheat and rice, and creamy wheat cereal.


A List of Fat-Free Foods
Hard peppermint candies. Photo Credit Jupiterimages/liquidlibrary/Getty Images

Because sugar does not contain fat, many candy products are fat-free. Enjoy everything from candy corn to orange slices, hard candies and mints that may be loaded with calories from sugar but are fat-free.

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