Food guide

Vegetable Shortening

Vegetable Shortening is a common fat, nut or seed food; portions add up quickly.

Healthy FatsPlant-Based

Vegetable Shortening, a nutrient-dense healthy fats food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of vegetable shortening for fair comparison. Typical serving: 14 g (1 tbsp) — 884 kcal per 14 g serving.

Nutrition information for Vegetable Shortening
Nutrient	Per 100 g	Per serving (14 g)	Per 100 kcal
Energy	6314 kcal	884 kcal	100 kcal
Protein	0 g	0 g	0 g
Carbohydrate	0 g	0 g	0 g
Fat	714.3 g	100 g	11.3 g
Fibre	0 g	0 g	0 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of vegetable shortening, with a typical serving and FDA Daily Value for adults.

Micronutrients for Vegetable Shortening
Nutrient	Per 100 g	Per serving (14 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	6.1 mg	0.85 mg	41%
Vitamin K	43 µg	6 µg	36%
Thiamin	0 mg	0 mg	0%
Riboflavin	0 mg	0 mg	0%
Niacin	0 mg	0 mg	0%
Vitamin B6	0 mg	0 mg	0%
Folate	0 µg	0 µg	0%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0 mg	0 mg	0%
Choline	0.2 mg	0.028 mg	<1%
Minerals
Calcium	0 mg	0 mg	0%
Iron	0 mg	0 mg	0%
Magnesium	0 mg	0 mg	0%
Phosphorus	0 mg	0 mg	0%
Potassium	0 mg	0 mg	0%
Sodium	0 mg	0 mg	0%
Zinc	0 mg	0 mg	0%
Selenium	0 µg	0 µg	0%
Copper	0 mg	0 mg	0%

Source: USDA FoodData Central — Shortening, household, soybean (partially hydrogenated)-cottonseed (partially hydrogenated)

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat vegetable shortening?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Vegetable Shortening is a common fat, nut or seed food; portions add up quickly.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Rice, Vegetables, Eggs.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

Healthy FatsPlant-Based

Extra Virgin Olive Oil

The fat at the centre of the Mediterranean diet, rich in monounsaturates and polyphenols.

kcal: 881
protein: 0 g
fibre: 0 g

per 100 g · Typical serving: 1 tbsp (13.5 g)

DairyHealthy Fats

Butter

Churned cream: a flavour-first fat best used in small amounts.

kcal: 729
protein: 0.7 g
fibre: 0 g

per 100 g · Typical serving: 1 tbsp (14 g)

FruitNutrient-Dense

Avocado

A fatty fruit high in monounsaturated fat, fibre and potassium.

kcal: 160
protein: 2 g
fibre: 6.7 g

per 100 g · Typical serving: 100 g

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