The chart gives a quick guide to the amount of oils in some common foods:

		Amount of food		Amount of oil		Calories from oil		Total calories
				Teaspoons  /grams		Approximate  calories		Approximate  calories
Oils:
Vegetable oils (such as canola, corn, cottonseed, olive, peanut, safflower, soybean, and sunflower)		1 Tbsp		3 tsp/14 g		120		120
Foods rich in oils:
Margarine, soft (trans fat free)		1 Tbsp		2 ½ tsp/11 g		100		100
Mayonnaise		1 Tbsp		2 ½ tsp/11 g		100		100
Mayonnaise-type salad dressing		1 Tbsp		1 tsp/5 g		45		55
Italian dressing		2 Tbsp		2 tsp/8 g		75		85
Thousand Island dressing		2 Tbsp		2 ½ tsp/11 g		100		120
Olives, ripe, canned		4 large		½ tsp/ 2 g		15		20
Avocado*		½ med		3 tsp/15 g		130		160
Peanut butter*		2 T		4 tsp/ 16 g		140		190
Peanuts, dry roasted*		1 oz		3 tsp/14 g		120		165
Mixed nuts, dry roasted*		1 oz		3 tsp/15 g		130		170
Cashews, dry roasted*		1 oz		3 tsp/13 g		115		165
Almonds, dry roasted*		1 oz		3 tsp/15 g		130		170
Hazelnuts*		1 oz		4 tsp/18 g		160		185
Sunflower seeds*		1 oz		3 tsp/14 g		120		165

*Avocados are part of the fruit group, nuts and seeds are part of the meat and beans group.