Top 10 Foods Highest in Saturated Fat


Saturated fats are solid fats, such as those found in meat, butter, lard, and coconut oil (as opposed to liquid oils, like olive oil, which contains mainly unsaturated fats). Over-consumption of saturated fat has been linked with health problems, especially increased risk of cardiovascular disease.
More recently, however, this association has been questioned and it is now believed that the effects of different types of saturated fats may vary. For example, there may be some saturated fats in coconut oil, which actually have health benefits. It is believed that saturated fats in processed foods are more likely to be detrimental, compared to those naturally occurring in foods. More research is needed on the topic, to enable consumers to make more informed choices.
We do know that eating more of the unsaturated or healthy fats is beneficial to health, so substituting these for saturated fats, along with limiting your overall saturated fat intake is recommended.
Foods high in saturated fat include whipped cream, dried coconut, fatty meats, processed meats, desserts, oils, cheese, milk, butter, and chocolate. The daily value (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 healthy high fat foods, unhealthy high fat foods to avoid, and high cholesterol foods.
List of Foods High in Saturated Fat

Saturated Fat per Cup Whipped | Saturated Fat per 100g | Saturated Fat per 200 Calories |
---|---|---|
23.2g (116% DV) | 19.3g (97% DV) | 13.2g (66% DV) |
See the list of all dairy foods high in saturated fat.

Saturated Fat per Oz | Saturated Fat per 100g | Saturated Fat per 200 Calories |
---|---|---|
16.2g (81% DV) | 57.2g (286% DV) | 17.3g (87% DV) |
- 214% DV in 1 cup of coconut milk
- 146% DV in 1 cup of shredded coconut meat
Note: Coconut is a healthy food when consumed as part of a balanced diet. If you have high cholesterol, you may need to limit coconut consumption, but for most people, it is a great addition to your diet.

Saturated Fat per 3oz | Saturated Fat per 100g | Saturated Fat per 200 Calories |
---|---|---|
15.1g (76% DV) | 17.8g (89% DV) | 7.6g (38% DV) |
More Fatty Meats High in Saturated Fat
- 74% DV in a rack of pork ribs
- 52% DV in a 6oz skirt steak
- 46% DV in a pork chop with fat
See all meats high in saturated fats.

Saturated Fat per 3oz | Saturated Fat per 100g | Saturated Fat per 200 Calories |
---|---|---|
15.1g (75% DV) | 17.7g (89% DV) | 7g (35% DV) |
More Processed Meats High in Saturated Fat
- 51% DV in 3oz of salami
- 42% DV in a bratwurst sausage
- 35% DV in 1 cup of cured ham
See all meats high in saturated fats.

Saturated Fat per Cup | Saturated Fat per 100g | Saturated Fat per 200 Calories |
---|---|---|
13.8g (69% DV) | 4.5g (23% DV) | 2.9g (14% DV) |
More Desserts High in Saturated Fat
- 92% DV in 1/2 cup of chocolate mousse
- 55% DV in 1/2 cup of ice-cream
- 42% DV in a slice of cake with frosting
See all sweets and baked foods high in saturated fat.

Saturated Fat per Tblsp | Saturated Fat per 100g | Saturated Fat per 200 Calories |
---|---|---|
11.1g (55% DV) | 81.5g (408% DV) | 18.9g (95% DV) |
More Oils High in Saturated Fat
- 56% DV in 1 tblsp of coconut oil
- 41% DV in 1 tblsp of cocoa butter
- 32% DV in 1tblsp of beef tallow
See all fats and oils high in saturated fat.

Saturated Fat per Cup | Saturated Fat per 100g | Saturated Fat per 200 Calories |
---|---|---|
9.1g (46% DV) | 1.9g (9% DV) | 6.1g (31% DV) |
More Dairy High in Saturated Fat
- 31% DV per 16oz glass of 2% fat milk
- 26% DV in 1 cup (8oz) of plain yogurt
- 1% DV in a 16oz glass of skim milk
See the list of all dairy foods high in saturated fat.

Saturated Fat per 1/2 Cup | Saturated Fat per 100g | Saturated Fat per 200 Calories |
---|---|---|
8g (40% DV) | 6.4g (32% DV) | 8.6g (43% DV) |
More Cheese High in Saturated Fat
- 35% DV in 1oz of hard goat cheese
- 29% DV in 1oz of colby
- 27% DV in 1oz of cheddar
See the list of all dairy foods high in saturated fat.

Saturated Fat per Tblsp | Saturated Fat per 100g | Saturated Fat per 200 Calories |
---|---|---|
7.2g (36% DV) | 50.5g (252% DV) | 14.1g (70% DV) |

Saturated Fat per 1oz Square | Saturated Fat per 100g | Saturated Fat per 200 Calories |
---|---|---|
7g (35% DV) | 24.5g (122% DV) | 8.2g (41% DV) |
See All 200 Foods High in Saturated Fats

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About the Data
Data for the curated food lists comes from the USDA Food Data Central Repository.
You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.
Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.
About Nutrient Targets
Setting targets can provide a guide to healthy eating.
Some of the most popular targets include:- Daily Value (%DV) - The %DV is a general guideline for everyone and accounts for absorption factors. It is the most common target in the U.S. and is the target on the nutrition labels of most products. It is set by the U.S. FDA.
- Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) is a customized target accounting for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
- Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.
See the Guide to Recommended Daily Intakes for more information.
Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.From the Nutrient Ranking Tool
- Foods High in Saturated Fats
- Foods Low in Saturated Fats
- Vegetables High in Saturated Fats
- Fruits High in Saturated Fats
- Vegetarian Foods High in Saturated Fats
- Nuts High in Saturated Fats
- Grains High in Saturated Fats
- Beans High in Saturated Fats
- Dairy High in Saturated Fats
- Breakfast Cereals High in Saturated Fats
- Fast Foods High in Saturated Fats
View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.
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