Saturated
fat refers to a group of fatty acids, each with its own properties and
characteristics. Some of the saturated fatty acids may be healthy, while
others less so, and more research needs to be conducted so consumers
can make better diet choices. Despite saturated fats potential health
benefits, saturated fat has long been associated with increased risk of
heart disease, stroke, and even cancer. While such evidence is
controversial, it still doesn't hurt to limit intake of saturated fats.
The key word being limit and not eliminate. Don't substitute anything on
this list with trans fats, or margarine, as they are now seen as being
even worse for health than natural saturated fats. The DV for saturated
fat is 20 grams per day.
Below is a list of the top ten foods highest in saturated fat, for more see the lists of unhealthy sources saturated fat, and healthier sources of saturated fat.
#1: Hydrogenated Oils (Palm Oil)
Saturated Fat 100g | Per tablespoon (14g) | Per teaspoon (5g) |
93.7g (469% DV) | 13.1g (66% DV) | 4.7g (23% DV) |
Other Hydrogenated Oils High in Saturated Fat (%DV per tablespoon): Hydrogenated Soy Oil (66%), and Hydrogenated Coconut Oil (65%).
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#2: Coconut (Desiccated)
Saturated Fat 100g | Per 2oz (56g) | Per ounce (28g) |
57.2g (286% DV) | 32.0g (160% DV) | 16.0g (80% DV) |
Other Coconut Products High in Saturated Fat (%DV per ounce):
Coconut Oil (121%), Creamed Coconut (86%), Toasted Desiccated Coconut
(58%), Sweetened Desiccated Coconut (44%), Raw Coconut Meat (41%), and
Coconut Milk (30%).
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#3: Butter
Saturated Fat 100g | Per stick (113g) | Per tablespoon (14g) |
51.4g (257% DV) | 58.0g (290% DV) | 7.2g (36% DV) |
Other Types of Butter High in Saturated Fat (%DV per tablespoon): Cocoa Butter (42%), Light Butter (24%), Whipped Butter (23%).
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#4: Animal Fats (Suet)
Saturated Fat 100g | Per 4oz (113g) | Per ounce (28g) |
52.3g (262% DV) | 59.1g (295% DV) | 14.6g (73% DV) |
Other Animal Fats High in Saturated Fat (%DV per tablespoon): Tallow (32%), Meat Drippings (29%), Shortening (26%), Lard (25%), Duck Fat (22%), and Goose Fat (18%).
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#5: Chocolate (Baking Chocolate)
Saturated Fat 100g | Per cup, grated (132g) | Per ounce (28g) |
32.4g (162% DV) | 42.7g (214% DV) | 9.4g (47% DV) |
Other Types of Chocolate High in Saturated Fat (%DV per ounce):
70-85% Dark Chocolate (34%), 60-69% Dark Chocolate (31%), Chocolate
Candy & White Chocolate (28%), 45-59% Dark Chocolate, Truffles &
Milk Chocolate (26%).
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#6: Fish Oils (Sardine)
Saturated Fat 100g | Per tablespoon (14g) | Per teaspoon (5g) |
29.9g (149% DV) | 4.2g (21% DV) | 1.5g (7% DV) |
Other Fish Oils High in Saturated Fat (%DV per tablespoon): Menhaden (21%), Cod Liver (16%), Herring (15%), and Salmon (14%).
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#7: Cheese (Hard Goat’s)
Saturated Fat 100g | Per 2oz (56g) | Per ounce (28g) |
24.6g (123% DV) | 13.8g (68% DV) | 6.9g (34% DV) |
Other Cheeses High in Saturated Fat (%DV per ounce):
Cheddar (30%), Soft Goat’s Cheese (29%), Colby (28%), Cheshire, Cream
Cheese, Fontina, Roquefort, Gjetost & Monterey (27%), Blue &
Gruyere (26%), Swiss (25%), Romano & Brie (24%), Parmesan (23%),
Feta (21%).
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#8: Cream (Heavy, Whipping)
Saturated Fat 100g | Per cup, whipped (120g) | Per tablespoon (15g) |
23.0g (115% DV) | 27.4g (138% DV) | 3.5g (17% DV) |
Other Types of Cream High in Saturated Fat (%DV per cup): Powdered Cream (153%), Light Cream (144%), Light Whipping Cream (116%), Aerosol Whipped Cream (41%).
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#9: Nuts (Brazil)
Saturated Fat 100g | Per cup (133g) | Per ounce (28g) |
15.1g (76% DV) | 20.1g (101% DV) | 4.2g (21% DV) |
Other Nuts High in Saturated Fat (%DV per ounce):
Pilinuts (44%), Macadamia (17%), Cashew Nuts, Mixed Nuts & Pine
Nuts (13%), Pumpkin Seeds & Sunflower Seeds (12%), Walnuts &
Pecans (9%), Pistachio Nuts (8%), Hazelnuts (7%), Almonds, Flaxseeds and
Chia Seeds (5%).
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#10: Processed Meat (Pepperoni)
Saturated Fat 100g | Per ounce (28g) | Per 3 slices (6g) |
14.9g (74% DV) | 4.2g (21% DV) | 0.9g (3% DV) |
Other Processed Meats High in Saturated Fat (%DV per ounce):
Bacon (20%), Pork Sausage & Blood Sausage (19%), Italian Salami
(18%) Salami & Frankfurter (17%), Luncheon Meat (15%), Bratwurst and
Chorizo (14%).
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