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.

#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. Commercially processed palm kernel and coconut oils are 93% saturated fat, accounting for around 470% of the DV per 100 gram serving, 13g (65% DV) per tablespoon. Natural palm and or coconut oil contains slighty less saturated fat at 86.5g (433% DV) per 100g serving, and 12g (61% DV) of saturated fat 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 DV. The sweetened flake variety of coconut contains half as much saturated fat at 26 grams or 132% DV. The raw coconut meat has 27 grams per 100 gram serving or 148% of the DV.
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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% DV) of saturated fat, one stick has more with 58 grams (290% DV), and one table spoon contains 7 grams or 36% of the DV.
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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% DV. Bacon grease is 40% saturated fat, 195% DV per 100 grams. Vegetable shortenings will also contain similar quantities of saturated fats. Click to see complete nutrition facts.

#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 (162% DV). A bar of milk chocolate in contrast has 9.1 grams of saturated fat, or 46% of the DV. Pure cocoa powder contains hardly any saturated fat at all, less than 2% and can be used as a good substitute in baking, or in preparing Chocolate Banana Pudding. Some types of Cocoa powder may contain up to 25% saturated fat, so check nutrition labels to be sure of the saturated fat content. Click to see complete nutrition facts.

#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 DV. It is followed by Cheddar (105% DV), Roquefort (96% DV), Fontina (96% DV), and Gjetost, Gruyere, Muenster, Monterey, and Parmesan all at 95% DV 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% DV 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 DV.
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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 DV. One cup provides 41% DV, and a tablespoon(3g) provides 2% DV.
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▼ References
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    • USDA National Nutrient Database for Standard Reference, Release 20.