Food content tables for SO-CALLED

"LOW FAT" & "FAT FREE" FOODS

(sugarS, total carbS, fiber, net carbS,
fatS, proteinS, water ---
in GRAMs and PERCENTs)
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This Food-Content of NUTS & SEEDS page

! Note !
More data may be added in tables below
and improved data may be added ---
if/when I re-visit this page.

TABLES BELOW:
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BAKING-MIXES       WEIGHT-WATCHERS-DESSERTS

MoreDataSources       BottomOfPage

INTRODUCTION :

This page contains tables for so-called "low fat" & "fat free" foods in categories like

  • baking mixes
  • "Weight Watchers" desserts

The tables present the 'macronutrients' in these 'foods' --- namely --- protein, fats, sugars, fiber, total carbohydrates, net carbohydrates and the like.

The table data, in any row, below, comes from sources such as:

  1. Actual "Nutrition Facts" labels from food packaging. These labels do not contain water content data, and frequently the data is imprecise.

  2. A gram counter book - "Dr. Atkins' New Carbohydrate Gram Counter" --- which, like essentially all gram-counter books, does not contain data on sugarS-content (just 'net-carbs') nor on water-content.

  3. The web site www.nutritiondata.com --- which (in 2006) contained suitably precise data on sugar-content and water-content, as well as the usual "Nutrition Facts" data.

    In fact, it contained data on types of sugars, fats, and proteins in each food.

    Much of the data from 'nutritiondata.com' comes from U.S. Department of Agriculture studies of 'macronutrients' --- at the USDA FNIC (Food and Nutrition Information Center).

In the tables below, the numbers between less-than and greater-than signs --- namely <1>, <2>, <3> --- are used after the 'Product Name' (in the 1st column of the table) to indicate the source of the data in the row.

"Reference 1" (or "ref. 1" or "<1>") below indicates the data came from "Nutrition Facts" labels.

"Reference 2" (or "ref. 2" or "<2>") below would refer to the book "Dr. Atkins' New Carbohydrate Gram Counter".

The last five columns in these tables (percent fiber, net-carbs, fats, proteins, moisture) add up to about 100% in most cases.

Since data on water content is not in "Nutrition Facts" labels nor in most gram counter books, some rows of the table do not have data on water-content (moisture).

(The percent-sugarS is included in the percent-net-carbs --- so do NOT include sugarS-percent if you are adding up the percentages to get an estimate of solids-content versus water-content.)

On 'calories' versus 'grams' :

The tables below do not mention 'calories' (which are actally kilocalories) because calories are a measure of heat (energy) output --- and heat is essentially weightless.

'Calories' may be used as a measure of the 'body-fat-generating' potential of various foods because of the advantage of using a single measure across all foods.

However, 'calories' removes from consideration that various food components (proteins versus carbohydrates, for example) have vastly different bio-chemical properties --- including the propensity to create body fat.

Another disadvantage of using calories:
Fats contain about twice as many (heat) calories per gram as starches. But, the fact remains --- a gram of starches weighs the same as a gram of fat. So if the body converts a gram of starches to about a gram of fat, the use of 'calories' to measure fat-generating-potential of foods, distorts the picture.

So our emphasis in the tables in on 'grams' rather than 'calories'.

NOTE on UNIQUENESS of these TABLES :

These tables differ from tables in essentially all "gram counter" books in several ways.

  • Serving sizes are shown in grams --- rather than cups, tablespoons, piece-count, etc.

  • This allows for computation of PERCENT-content ("intensity") of the basic nutrients of food labels --- sugarS, fiber, net-carbs, fats, proteins.

    This, in turn, allows us to better compare foods and food-groups for their relative contribution of these nutrients.

    In other words, by using percentages, we get rid of the variablity due to different serving sizes.

  • Many gram-counter books present only two or three of the five "Nutrition Facts" components --- sugarS, fiber, net-carbs (carbs-minus-fiber-carbs), fats, proteins.

  • These tables show both sugars and net-carbs. This allows you to see how much of the net-carbs is due to sugars.

  • Water (moisture) content is presented.

  • We can use this data to "take the water out the picture" --- that is, we can calculate the percent of sugar/fiber/net-carbs/fats/proteins based on the dry weight of the food.

    This would REALLY "normalize" the data and provide for "apples to apples" comparisons, so to speak, of different foods and food groups.

The PERCENT-content data of these tables (and the observations made based upon those percentages) distinguish this site from the www.nutritiondata.com site.

NOTES on SO-CALLED 'LOW-FAT'
and 'FAT-FREE' 'foods':

Most of the so-called 'low-fat' and 'fat-free' foods "prey" on the fact that many people have been brainwashed into believing that weight gain and cardiovascular problems are due almost entirely to the fats in foods.

The promoters of these foods seem to depend on people not knowing that their livers are quite capable of converting starches and sugars into fat.

And the really disgusting thing about this situation is that, most doctors seem to be just as unknowing about the dangers of starches and sugars in foods as the general public.

If doctors were knowing, whenever one of their patients had a blood test result that indicated high triglycerides, doctors would be alerting their patients to aggressively reduce starches and sugars in their diet --- to avoid type-2 diabetes and to avoid cardiovascular problems.

But no. The vast majority of doctors are disgustingly shy about preaching the dangers of too many sugars and starches in the diet --- and the dangers of high-tryiglyceride levels in the blood.

No wonder the U.S. is near the bottom of about 15 industrialized countries in measures such as life-expectancy, type-2 diabetes, cardiovascular problems, heart attacks, strokes, and cancer.

No wonder the advances of the last century that led to longer life expectancy and better quality of life (better water supplies, protection from insect bites, antiseptics and antibiotics, childhood vaccines, polio vaccine) are starting to be negated --- by the degradation of U.S. food eating habits and the infusion of more and more high-sugar-and-starch foods into the U.S. consciousness and the U.S. food supply.

Some Usage Notes for these tables:

In the tables, "g" denotes grams.

"NA" means the data is not available from the source --- such as from a "Nutrition Facts" label or a gram-counter book.

In many web browsers, when you hold the mouse cursor (pointer) over a cell in these tables, a pop-up will tell you what type of data the cell contains --- NetCarb-grams, Percent-SugarS, or whatever.

This helps when the table heading is not in view.

For more information to augment these tables, see the Additional Data Sources section below the tables.

1.
Product name 		2.
Serving Size 		3.
Sugars (g) 		4.
Fiber (g) 		5.
Total carbs (g) 		6.
Net carbs (g) 		7.
Total fats (g) 		8.
Protein (g) 		9.
% SugarS 		10.
% Fiber 		11.
% Net Carbs 		12.
% Fats 		13.
% Protein 		14.
% Moisture
"Fat Free Original Fudge Brownie Mix" [No Pudge Company, www.nopudge.com] <1> 32 g (1/2 pkg) 22 1 28 27 0 2 69% 3% 84% 0% 6% NA
"Fat Free Raspberry Fudge Brownie Mix" [No Pudge Company, www.nopudge.com] <1> 32 g (1/2 pkg) 22 1 28 27 0 2 69% 3% 84% 0% 6% NA
1.
Product name 		2.
Serving Size 		3.
Sugars (g) 		4.
Fiber (g) 		5.
Total carbs (g) 		6.
Net carbs (g) 		7.
Total fats (g) 		8.
Protein (g) 		9.
% SugarS 		10.
% Fiber 		11.
% Net Carbs 		12.
% Fats 		13.
% Protein 		14.
% Moisture
"Giant Chocolate Fudge Bar", "low fat" [Weight Watchers] <1> 76 g (1 bar) 16 5 25 20 1 4 21% 7% 26% 1% 5% NA
Ingredients: Milk Fat, Nonfat Milk, Sugar, Polydextrose, Corn Syrup, ...
"Giant Vanilla Fudge Sundae Cup", "low fat" [Weight Watchers] <1> 132 g (1 cup) 24 4 38 34 1 5 18% 3% 26% 1% 4% NA
Ingredients: Milk Fat, Nonfat Milk, Sugar, Chocolate Ribbon, Polydextrose, Corn Syrup, ...
"Giant Wildberry & Orange Sorbet & Ice Cream Bars", "low fat" [Weight Watchers] <1> 102 g (1 bar) 22 3 28 25 0.5 2 22% 3% 25% < 1% 2% NA
Ingredients: Milk Fat, Nonfat Milk, Sugar, Polydextrose, ...

DATA SOURCES --- and
ADDITIONAL DATA SOURCES :

Most of the data for these tables comes from

    the "Nutrition Facts" labels on food packages.

"<1>" with the 'Product Name', in column 1 of the tables, indicates that the data comes from a "Nutrition Facts" label.

This table is "preliminary" mainly because more examples of "fat free" and "low fat" foods need to be added.

You can bet that most examples found will be disgustingly high in sugars and starches --- "pre-fats" --- which contribute just as much to weight gain (and health problems) as fats.

Because 'fat-free' foods taste so bland after fats are removed, most fat-free food manufacturers add sugarS in order to improve the taste and 'lure' more consumers to the product.

In other words, 'low fat' and 'fat free' foods end up being 'high carb' foods.

'Low-carb' (and protein-rich) foods are much to be preferred versus 'low-fat' and 'fat-free' foods.

NOTE that the accuracy of these tables is not guaranteed --- especially since the data may come from sources that may, in fact, be in error --- for example, typographical errors (theirs or mine).

Also, data from food labels, such as fat grams, may be truncated-to-zero due to the manufacturer/packager choosing a small serving size and/or an "aggressive rounding" method.

Also, it may be a long time (years or never) before I get back to this page to add more (and better) data.

So here are some links to WEB SEARCHES for additional data on 'basic food contents' of NUTS, NUT BUTTERS, and SEEDS.

Note that the 'low-fat' versus 'low-carb' diet subject is frought with controversy.

You will find that many information sources are 'contaminated' with 'propaganda' and untruths from manufacturers of 'low fat' foods.

So you will probably have to read extensively to separate the untruths from the truths --- and find objectively presented data.

You can go to suitable Wikipedia pages and follow links (such as 'References' links) from there, such as

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food-content of SO-CALLED
"LOW FAT" & "FAT FREE" FOODS page.

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Page history:

Page was created 2006 Jun 22.

Page was changed 2021 Jan 07.
(Added css and javascript to try to handle text-size for smartphones, esp. in portrait orientation. Reformatted and revised some text. Added some WEB SEARCH and Wikipedia links.)