1g of fat how many calories

The U. Low-fat foods may contain 3 grams of fat or less per serving. Foods marked reduced fat and light lite are a little trickier, and you may need to do some investigating. Light lite and reduced-fat foods may still be high in fat. But if the regular version of a particular food was high in fat to begin with, the reduced-fat version may still be high in fat and may have more added sugar.

That's why one food with the same serving size as another may have far more calories. A higher-fat food has many more calories than a food that's low in fat and higher in protein or carbohydrates. So, the amount of fat in foods can make quite a difference when it comes to total calories in a food. All types of fat have the same amount of calories, but some fats are better than others. They are liquid at room temperature and mostly come from plants.

Saturated fat and trans fat raise blood cholesterol levels and increase a person's chance of heart disease.

Saturated and trans fats are solid at room temperature — like butter, lard, and fat on meat. Saturated fats and trans fats are listed on food labels. It's a bad idea to try to avoid fat completely.

Fats are an important source of energy and they can help you feel full. Fat in your diet is needed to absorb vitamins A, D, E, and K. Fats should be eaten in moderation. The American Heart Association recommends that people choose healthy unsaturated fats in place of saturated fats and trans fats. Like fat, you need a certain amount of calories in your diet to fuel your body.

Teens come in all sizes and each person's body burns energy calories at different rates, so there isn't one perfect number of calories that every teen should eat. Choose a variety of foods to eat, including vegetables and fruit, whole grains, low-fat dairy, and protein foods. But eating too many calories — and not burning enough of them off through activity — can lead to weight gain.

Most foods and drinks contain calories. A gram of carbohydrate contains 4 calories. A gram of protein also contains 4 calories. A gram of fat, though, contains 9 calories — more than twice the amount of the other two. Despite fat having more calories per gram than protein or carbohydrates, diets that are high in fat do not make people fat. Generally, protein from the animal source is considered as complete protein since it contains all the essential amino acids, whereas protein from the plant source, except soy protein, is limiting in one or more essential amino acids.

For example, grains are limited in lysine and legumes are limited in methionine, two of the nine essential amino acids. For strict vegetarians, it is recommended that their diet should include a mix of foods from various plant sources, so that different foods complement each other i. Protein deficiency is not common in Hong Kong. However, Protein-energy Malnutrition PEM is one of the world's most widespread malnutrition problems, which is prevalent in Africa.

At the other end, excess intake of protein offers no extra health benefits as additional protein that is not used by the body will be converted to fat.

During the conversion, protein is being broken down and excess nitrogen is being excreted, thereby putting extra stress on the liver and kidneys. This is a particular concern for individuals with kidney diseases. Thus, patients with kidney disease are often advised to consume a diet with protein that is of good quality, but in limited quantity.

According to the Chinese Recommended Nutrient Intake RNI , an adult male and female with light physical activity levels should consume 75 g and 65 g of protein per day respectively.

Children, teenagers, pregnant and lactating women need more proteins for growth.