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Top 10 Foods Highest in Saturated Fat
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 RDA for saturated fat is 20 grams per day. Below is a list of the top ten foods highest in saturated fat.
#1: Hydrogenated Oils (Palm, Coconut)
With every carbon bond saturated by a hydrogen atom, hydrogenated oils are, by definition, the food with the highest amount of saturated fat. Palm kernel and coconut are the most common and are 93% saturated fat, accounting for around 470% of the RDA per 100 gram serving, 65% RDA per tablespoon.
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#2: Dried Coconut
Coconut is often used in sweet confections like cakes and candy bars. Dried coconut can also be found in some Asian curries and soups. Dried unsweetened coconut contains 57 grams of saturated fat per 100 gram serving, or 286% of the RDA. The sweetened flake variety of coconut contains half as much saturated fat at 26 grams or 132% RDA. The raw coconut meat has 27 grams per 100 gram serving or 148% of the RDA.
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#3: Butter
Common in cakes, cookies, on bread, and vegetables, butter is everywhere. 100 grams of butter packs 51 grams (257% RDA) of saturated fat, one stick has more with 58 grams (290% RDA), and one table spoon contains 7 grams or 36% of the RDA.
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#4: Rendered Animal Fats (Tallow, Suet, Lard, Shortening (Includes vegetable)
These fats are typically used to make burgers, meatballs, sausages, gravy, or fried foods. In general these fats are around 40% saturated fat, with a 100 gram serving providing between 35-45 grams or 180-225% RDA. Bacon grease is 40% saturated fat, 195% RDA per 100 grams. Vegetable shortenings will also contain similar quantities of saturated fats.
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#5: Dark Chocolate
Dark chocolate is a nutrient and antioxidant packed food that is probably your best source of saturated fat, just remember, moderation! One hundred grams of pure baking chocolate (about a cup) will provide 32g saturated fat (501% RDA). A bar of milk chocolate in contrast has 9.1 grams of saturated fat, or 46% of the RDA. Pure cocoa powder, has hardly any saturated fat at all, less than 1%. It can be used as a good substitute in baking, or in preparing Chocolate Banana Pudding.
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#6: Fish Oil (Menhaden and Sardine)
Even though fish and fish oils do carry good omega 3 fats their quantity of saturated fats should not be ignored. The fish with the most saturated fats are Menhaden and Sardine oils (30% saturated fat), Cod liver oil (23%), Herring oil (21%), and Salmon oil (20%).
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#7: Cheese
A vegetarian source of protein, and also a good source of calcium, cheese is a tasty addition to most any dish. Hard goat cheese contains the most saturated fat at 24 grams per 100 gram serving, or 123% of the RDA. It is followed by Cheddar (105% RDA), Roquefort (96% RDA), Fontina (96% RDA), and Gjetost, Gruyere, Muenster, Monterey, and Parmesan all at 95% RDA per 100 grams, or about 20% saturated fat.
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#8: Nuts and Seeds (Pilinuts, Brazilnuts, Macadamia)
Packed with vitamins, minerals, and heart healthy fats and fibers, nuts and seeds are a great snack food, particularly if they are dry roasted unsalted. They do, however, also carry saturated fats, the highest being pilinuts at 31% saturated fat, or 156% RDA per 100 grams. It is followed by Brazil nuts (15% saturated fat), Macadamia (12%), Watermelon seeds (10%), Cashews (10%), Pine nuts (10%), and Sesame Seeds (9%).
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#9:Processed Meats (Sausage and Pâté)
Sausages and Pâté contain a lot of the animal fats that are #4 on this list, so it is no surprise that they appear here. Most sausages and pâtés are 15% saturated fat. A single serving of Bratwurst (84 grams) will have 12.5 grams of saturated fat for 63% of the RDA.
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#10: Whipped Cream
The classic topping to cakes, pies, and coffees, whipped cream is about 14% saturated fat. One hundred grams provides 14 grams of saturated fat, or 69% of RDA. One cup provides 41% RDA, and a tablespoon(3g) provides 2% RDA.
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