When checking out a food product’s nutritional label, you’ll notice that the fat content is listed as “Total Fat.” But sodium isn’t listed as “Total Sodium,” and Calories aren’t listed as “Total Calories,” right? So why would it be called “Total Fat?” The reason is the fact that there are several different types of fat found in many foods, and the listing on the package is the sum total. Not all fats are created equal, so some help to demystify them by listing them all, and which foods contain the most of each would be wonderful.

When we think of fat, we tend to think of greasy carnival fare or crispy bacon. But there are actually six different varieties of fat, and only one of them is the kind that goes dripping down your arm when you eat a juicy burger.

At their core, fats are essentially nutrients whose main purpose is to give us energy, containing about nine calories per gram. They also help aid in the absorption of certain fat-soluble vitamins, like A, D, E, and K.

There are actually six different types of fat: monounsaturated, polyunsaturated, saturated, and trans fats, with Omega-6 and Omega-3 the two varieties of polyunsaturated fat. They each come in many different formats, and they each serve different functions. Needless to say, some are far worse for you than others, but some are actually not only very healthy but necessary to keep our bodies in good working order.

So read on to learn all about the different types of fats, and which foods contain the most of each. And the next time that someone says that olive oil is good for you, you’ll know exactly why.

Saturated Fat
Any time you see a fat that’s solid at room temperature, that’s what’s called saturated fat. These fats clog arteries and raise cholesterol, and should generally be limited to 10 percent or less of your daily calorie intake, 20 grams or less. The foods highest in saturated fats are red meat, animal-derived foods like cheese, milk, and butter, tropical oils like coconut, palm oil, and cocoa butter, margarine, shortening, and lard.

Trans Fat
There’s been a major campaign to get food companies to cut down on or eliminate their use of trans fats lately, and with food reason: they’re absolutely horrible for you, raising your cholesterol and helping to contribute to the growing obesity epidemic. These fats go through a process called hydrogenation, where hydrogen atoms are added to the fat molecules to help keep them more shelf-stable, and any time you see a product with partially or fully-hydrogenated oils in the ingredients list, you’ve found a food that contains trans fats. Most processed foods contain trans fats, like snack mixes and crackers, as do cookies, margarine and some salad dressings, any food made with shortening, and fast and prepared foods.

Monounsaturated Fat
Unsaturated fat is any fat that’s a liquid at room temperature. There are two types of monounsaturated fat: monounsaturated and polyunsaturated, and the names derive from their respective molecular structures. Monounsaturated fat can actually help lower your cholesterol if eaten in conjunction with less saturated fat, and it’s found in vegetable oils like canola, olive, and peanut oil, as well as avocados, nuts, and seeds. Avocadoes might be high in fat, but it’s the good kind!

Polyunsaturated Fat
Polyunsaturated fat is also good for you, and can help to lower cholesterol as well. It’s the primary type of fat that’s found in fish, and is so healthy that folks take fish oil in pill form. They’re also found in vegetable oils including sesame, soybean, safflower, sunflower, and corn.

Omega-3 Fatty Acids
There are two types of polyunsaturated fats: Omega-3 and Omega-6, and both need to be worked into your diet if you want to stay healthy. Omega-3 fatty acids are the ones found in oily fish including sardines, salmon, herring, anchovies, trout, and mackerel, and a healthy diet should include at least 8 ounces of these fish per week, or 250 milligrams per day. It’s also found in soybean, canola, and flaxseed oils, as well as walnuts.

Omega-6 Fatty Acids
Omega-6 fatty acids should also be worked into your diet. They can be found mostly in liquid vegetable oils like corn oil, soybean oil, and safflower oil.

Hope this helps clarify! TDM