A gram of dietary fat provides roughly nine kilocalories. That does not make all fat sources nutritionally equivalent. The type of fat and the foods it comes from matter alongside quantity.
Read the type as well as the total
Unsaturated fats occur in foods such as olive oil, nuts and fish. Saturated and trans fats are different categories. Industrial trans fats are particularly important to avoid; “hydrogenated” should not be used as a blanket synonym for every type of fat.
Make a replacement explicit
Replacing some saturated fat with unsaturated fat is different from adding more oil to an unchanged meal. Consider both the ingredient and amount. Olive oil still contributes energy, so a useful recipe calculation includes what is actually used.
Compare labels fairly
Check the same serving weight, total fat and the listed saturated and trans fat. Labels and regulations vary by country. If a claim on the front of a package is unclear, use the ingredient list and nutrition table for context.
Sources: American Heart Association: fats in foods and the fat types guide.
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