How Many Calories are in 1 Gram of Fat?

There are several types of dietary fat, but all kinds are not created equal. While we need fats to insulate our bodies to keep us warm and provide energy stores, some types of fats are more healthy in the diet than others.

Calories and energy

• One gram of fat contains nine calories. Because of fat's chemical composition, it provides a denser source of energy than that of its nutritional counterparts, protein and carbohydrates, which each contain four calories per gram.

Types of fat

• There are four types of dietary fat: monounsaturated, polyunsaturated, saturated and transitional, or trans fats. While all types of fat contain the same nine calories per gram, their effects on our cardiovascular health are drastically different.

Mono and polyunsaturated fats

• Monounsaturated and polyunsaturated fats are considered the healthiest for consumption because they do not pose an increased risk for cardiovascular disease. These fats are found in abundance in nuts, seeds, olives and fish.

Saturated fats

• Saturated fats, which should be consumed in moderation due to their association with an increased risk of cardiovascular disease, are found mainly in animal products such as beef, pork and dairy items.

Trans-fats

• Trans fats are liquid fats that have had hydrogen bubbled through them until they attain a thick, glue-like consistency. They can be found in margarine and processed baked goods. The American Heart Association says trans fats contribute to cardiovascular disease more than other types of fats.