Good Fat Snacks & Cooking Oils

Smart Snack Foods

There are plenty of ways to locate good fats in the snack food aisle. Some chips, crackers and even cookies may contain good fats if you know where to find them.

Steps to finding good fats on the label of prepackaged foods:

  • Use the ingredients list to identify the primary fat source
  • Look for the words canola oil or sunflower oil on the ingredients list to ensure your food choice is full of good fats.
  • Check the nutrition label for low saturated fat and trans fat-free claims
  • An ingredient list that includes partially hydrogenated soybean oil has undergone manufacturing processes that replace good fats with trans fats
  • Look for packaging claims outside the nutrition label that indicate good fats have replaced bad fats, such as “contains x grams of omega-3 fatty acids” or “provides x grams of omega-6 fatty acids.”
  • It’s important to eat all fats in moderation. All fats, even the good fats, have 9 calories per gram. If you eat more calories than you burn off each day, you’ll gain weight.


  • When looking for a prepared sauce or dressing, review both the ingredient line for “good fat” ingredients, such as canola oil, and review the nutrition facts panel to ensure the product contains low amounts of saturated and trans fats.
  • Find the cooking oil that’s best for you based on the “good” and “bad” fat content of different oils.
  • Olive oil is a good choice for sautéing and stir-frying.
  • Canola oil contains monounsaturated and polyunsaturated fats and is a great choice for baking, frying, sautéing, and salad dressings. In fact, canola oil has the least saturated fat of any other cooking oil.
  • Corn, peanut, soybean and sunflower oil also are appropriate for frying, baking and salad dressings.

One serving of oil is equal to about one tablespoon and can provide up to 14 grams of good fats, depending on your oil of choice!

Be sure to take our nutrition label guide with you the next time you go to the store!

Cooking oils

Get your good fats with healthy cooking oils.