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Top 10 Foods Highest in Saturated Fat


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%). Click to see complete nutrition facts.



#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%). Click to see complete nutrition facts.



#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 (299%), Light Butter (24%), Whipped Butter (23%). Click to see complete nutrition facts.



#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%). Click to see complete nutrition facts.



#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%). Click to see complete nutrition facts.



#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%). Click to see complete nutrition facts.



#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%). Click to see complete nutrition facts.



#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%). Click to see complete nutrition facts.



#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%). Click to see complete nutrition facts.



#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%). Click to see complete nutrition facts.






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Unhealthy Sources of Saturated Fat
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Powdered Cream, Powdered Coffee & Desert Toppings (Powdered Cream) 35.5g (163%) per 100 gram serving 30.6g (153%) per cup (94 grams) 1.0g (5%) per packet (3 grams) Click to see complete nutrition facts for Powdered Cream, Coffee & Desert Toppings
Margarine (Hydrogenated) 16.7g (84%) per 100 gram serving 18.9g (94%) per stick (113 grams) 0.8g (4%) per teaspoon (5 grams) Click to see complete nutrition facts for Margarine
Spare Ribs (Pork, cooked) 11.1g (56%) per 100 gram serving 19.7g (98%) per piece (177 grams) 9.5g (47%) per 3oz (85 grams) Click to see complete nutrition facts for Spare Ribs
Butter Popcorn 14.8g (74%) per 100 gram serving 1.2g (6%) per cup (8 grams) 12.9g (64%) per bag (87 grams) Click to see complete nutrition facts for Butter Popcorn
Liver Pâté (Goose) 14.5g (72%) per 100 gram serving 4.0g (20%) per ounce (28 grams) 1.9g (9%) per tablespoon (13 grams) Click to see complete nutrition facts for Liver Pâté
Processed Cheese 19.7g (98%) per 100 gram serving 27.5g (138%) per cup (140 grams) 4.1g (21%) per slice (21 grams) Click to see complete nutrition facts for Processed Cheese
Doughnuts, Cakes & Pies (Frosted Doughnut) 13.5g (67%) per 100 gram serving 5.8g (29%) per doughnut (43 grams) 3.8g (19%) per ounce (28 grams) Click to see complete nutrition facts for Doughnuts, Cakes & Pies
Fried Chicken (Wing, breaded) 8.4g (42%) per 100 gram serving 7.2g (36%) per 3oz (85 grams) 4.8g (24%) per wing (57 grams) Click to see complete nutrition facts for Fried Chicken
Pizza (Pepperoni, thin crust) 7.6g (38%) per 100 gram serving 42.5g (213%) per pizza (563 grams) 6.0g (30%) per slice (79 grams) Click to see complete nutrition facts for Pizza
Croissants 11.7g (58%) per 100 gram serving 7.8g (39%) per large croissant (67 grams) 4.9g (24%) per small croissant (42 grams) Click to see complete nutrition facts for Croissants
Ice Cream (Rich Chocolate) 10.4g (52%) per 100 gram serving 15.4g (77%) per cup (148 grams) 1.0g (5%) per cubic inch (10 grams) Click to see complete nutrition facts for Ice Cream
Potato Chips (Crisps) 11.0g (55%) per 100 gram serving 24.9g (124%) per bag (227 grams) 3.1g (15%) per ounce (28 grams) Click to see complete nutrition facts for Potato Chips
Pie Crust (baked) 11.1g (55% DV) per 100 gram serving 21.9g (110% DV) per crust (198 grams) Click to see complete nutrition facts for Pie Crust
Salad Dressings, Sauces & Mayonnaise (French Dressing) 12.6g (63% DV) per 100 gram serving 1.8g (9% DV) per tablespoon (14 grams) Click to see complete nutrition facts for Salad Dressings, Sauces & Mayonnaise
Cookies (Coconut Dreams) 20.7g (104% DV) per 100 gram serving 5.8g (29% DV) per 2 cookies (28 grams) Click to see complete nutrition facts for Cookies
Candies (Almond Joy Bites) 20.6g (103% DV) per 100 gram serving 8.2g (41% DV) per 18 pieces (40 grams) Click to see complete nutrition facts for Candies
Fast Food Biscuits, Patties & Burgers (Ham Biscuit) 10.1g (50% DV) per 100 gram serving 16.4g (82% DV) per biscuit (162 grams) Click to see complete nutrition facts for Fast Food Biscuits, Patties & Burgers

Healthier Sources of Saturated Fat
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Coconut Oil 86.5g (433%) per 100 gram serving 12.1g (61%) per tablespoon (14 grams) 4.3g (22%) per teaspoon (5 grams) Click to see complete nutrition facts for Coconut Oil
Coconut Meat 29.7g (148%) per 100 gram serving 117.9g (590%) per medium coconut (397 grams) 13.4g (67%) per piece (45 grams) Click to see complete nutrition facts for Coconut Meat
Coconut Milk 21.1g (106%) per 100 gram serving 50.7g (254%) per cup (240 grams) 3.2g (16%) per tablespoon (15 grams) Click to see complete nutrition facts for Coconut Milk
Carob 29.0g (145%) per 100 gram serving 25.5g (126%) per bar (87 grams) 8.1g (41%) per ounce (28 grams) Click to see complete nutrition facts for Carob
Banana Chips 29.0g (145%) per 100 gram serving 24.6g (123%) per 3oz (85 grams) 8.1g (41%) per ounce (28 grams) Click to see complete nutrition facts for Banana Chips
Nutmeg 25.9g (130%) per 100 gram serving 1.8g (9%) per tablespoon (7 grams) 0.5g (3%) per teaspoon (2 grams) Click to see complete nutrition facts for Nutmeg
Wheat Germ, Rice Bran & Oat Oils (Wheat Germ Oil) 18.8g (94%) per 100 gram serving 2.6g (13%) per tablespoon (14 grams) 0.9g (5%) per teaspoon (5 grams) Click to see complete nutrition facts for Wheat Germ, Rice Bran & Oat Oils
Sesame Oil 14.2g (71%) per 100 gram serving 2.0g (10%) per tablespoon (14 grams) 0.7g (4%) per teaspoon (5 grams) Click to see complete nutrition facts for Sesame Oil
Olive Oil 13.8g (69%) per 100 gram serving 1.9g (10%) per tablespoon (14 grams) 0.7g (3%) per teaspoon (5 grams) Click to see complete nutrition facts for Olive Oil
Nuts & Seeds (Brazil Nuts)15.1g (76%) per 100 gram serving 20.1g (101%) per cup (133 grams) 4.2g (21%) per ounce (28 grams) Click to see complete nutrition facts for Nuts & Seeds
Dark Chocolate 24.5g (122%) per 100 gram serving 24.7g (124%) per bar (101 grams) 6.9g (34%) per ounce (28 grams) Click to see complete nutrition facts for Dark Chocolate
Oily Fish & Fish Oils (Mackerel, cooked) 4.2g (21%) per 100 gram serving 3.7g (18%) per fillet (88 grams) 3.6g (18%) per 3oz (85 grams) Click to see complete nutrition facts for Oily Fish & Fish Oils
Avocado Oil 11.6g (58%) per 100 gram serving 1.6g (8%) per tablespoon (14 grams) 0.6g (3%) per teaspoon (5 grams) Click to see complete nutrition facts for Avocado Oil
Peanut Butter 10.3g (51%) per 100 gram serving 26.6g (133%) per cup (258 grams) 3.3g (16%) per 2 tablespoons (32 grams) Click to see complete nutrition facts for Peanut Butter

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▼ References
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    • USDA National Nutrient Database for Standard Reference, Release 26-27.