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 contain unsaturated fats).
Recently the association between saturated fat and heart disease is in question. (1) Substituting "low-fat" refined carbohydrates for saturated fat is a bad choice. Instead, substitute saturated fats with healthier high-fat foods that actually lower cholesterol. (2,3)
Change in opinion on the effect of saturated fat and cardiovascular disease is not a reason to over-consume saturated fat. Even coconut oil should not exceed 10% of total calories. (4)
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. (5)
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.
- Introduction
- List of Foods High in Saturated Fat
- Printable
- Does Saturated Fat Increase Blood Cholesterol?
- High Risk Groups for High Blood Cholesterol
- What Foods Lower Cholesterol?
- Do Hydrogenated Fats Increase Cholesterol?
- What Lifestyle Habits Help Lower Cholesterol?
- About the Daily Value (%DV) Target
- About the Data
- Lists By Food Group
- Related
- References
- Feedback
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 high fiber 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) |
Note: Dark chocolate is a heart-healthy food, but should be eaten in moderation.
Printable One Page Sheet

Does Saturated Fat Increase Blood Cholesterol?
The relationship between saturated fat and blood cholesterol is a source of much controversy. In recent times, new studies suggest that the relationship between saturated fat and blood cholesterol is not as strong as thought. (6,7)
The recommendation to replace saturated fat with refined carbohydrates also made the problem worse. Instead, saturated fats should be substituted with poly-unsaturated fatty acids (PUFAs) and whole grains which do reduce cholesterol. (8,9,10)
Further, not all saturated fats are created equal. Saturated fats from plant foods like coconut and chocolate will likely confer more health benefits than saturated fats from heavy cream and processed meats.
High Risk Groups for High Blood Cholesterol
- Individuals with a family history of high cholesterol (Familial Hypercholesterolemia) - Regulation of blood cholesterol levels is hereditary and it is advisable to find out if relatives have high cholesterol levels. (11,12)
- Older Adults - Cholesterol levels decline between the ages of 10-20 years old, but then rise after that. Men reach peak cholesterol levels between the ages of 50-60 and then plateau. Women reach peak levels between the ages of 60-70 and then plateau after. (13)
- Over-weight Individuals - Being over-weight increases risk of heart disease and correlates with high cholesterol levels. (14,15)
- People with Low Physical Activity Levels - Exercise is an effective way to lower bad cholesterol levels (LDLs) and raise good cholesterol levels (HDLs). People who are not physically active are more likely to have high cholesterol levels. (16,17)
- High Blood Pressure - High blood pressure is correlated with higher blood cholesterol. It is difficult to tell if high blood pressure is the cause, or related lifestyle factors such as smoking, stress, and lack of exercise. (18,19)
- Smokers - Smoking is associated with 10-18% higher blood cholesterol levels. There is even a dose-response effect where the more people smoke tobacco the higher their cholesterol. (20)
What Foods Lower Cholesterol?
Blood cholesterol can be lowered with dietary changes. Foods that lower cholesterol include healthy fats, oat bran, flax seeds, garlic, almonds, walnuts, whole barley, and green tea. For more, see the article on cholesterol-lowering foods.
Do Hydrogenated Fats Increase Cholesterol?
Another result of advice to avoid foods high in saturated fats led to the creation of hydrogenated fats. Hydrogenation adds hydrogen to previously unsaturated fats. The result creates oils that are solid at room temperature and have a much longer shelf life.
Hydrogenated fats became a component of margarine and butter substitutes and also a component of a wide array of shelf-stable processed foods.
Data subsequently showed a high correlation between hydrogenated fats and higher blood cholesterol levels, as well as increased risk of cardiovascular disease. (21,22,23) Numerous governments now ban the use of partially hydrogenated oils and fats. (24) In 2015 the US FDA also released the determination that partially hydrogenated fats are not safe and pose a public health risk. (25)
Despite the bans it is still possible to occasionally see products with "partially hydrogenated" ingredients. Be sure to check labels and avoid such products.
What Lifestyle Habits Help Lower Cholesterol?
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 daily value (%DV) is a general guideline for consumption that will prevent deficiency of a nutrient in most people. The %DV refers to the percentage of an amount that's found in a single serving of a food. It also accounts for absorption factors. It is set by the U.S. FDA.
- Recommended Dietary Allowance (%RDA) - The RDA sets an average daily dietary intake level that is sufficient to meet the nutrient requirements of nearly all (97.5 percent) healthy individuals. It's more specific than the daily value, and varies by age and gender. The RDA is set by the US National Instutites of Health.
- Reference Dietary Intake (%RDI) -The reference dietary intake is similar to the recommended daily allowance, and is specific to age and gender. The RDI for amino acids is set by the U.N. World Health Organization.
- Adequate Intake (%AI) - This value is primarily used in reference to omega-3 and omega-6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. Because there is less evidence to determine the ideal targets for consumption of these nutrients, the specific amount is considered to be less reliable. Using the term Adequate Intake, rather than one of the other terms, helps to emphasize that the ideal intake has not yet been scientifically determined.
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.
Related
Data Sources and References
- Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Saturated Fat: Part of a Healthy Diet Am J Clin Nutr. 2010 Mar;91(3):502-9. doi: 10.3945/ajcn.2008.26285. Epub 2010 Jan 20. 20089734
- [No authors listed] Effect of a diet enriched with monounsaturated or polyunsaturated fatty acids on levels of low-density and high-density lipoprotein cholesterol in healthy women and men N Engl J Med. 1990 Feb 8;322(6):402-4. doi: 10.1056/NEJM199002083220612. 2300094
- [No authors listed] Perspective: The Saturated Fat-Unsaturated Oil Dilemma: Relations of Dietary Fatty Acids and Serum Cholesterol, Atherosclerosis, Inflammation, Cancer, and All-Cause Mortality Adv Nutr. 2021 Oct 1;12(5):2040. doi: 10.1093/advances/nmab091. 34595505
- Khaw KT, Sharp SJ, Finikarides L, Afzal I, Lentjes M, Luben R, Forouhi NG. Are We Going Nuts on Coconut Oil? BMJ Open. 2018 Mar 6;8(3):e020167. doi: 10.1136/bmjopen-2017-020167. 29511019
- U.S.FDA - Daily Value on the New Nutrition and Supplement Facts Labels
- Siri-Tarino PW, Sun Q, Hu FB, Krauss RM. Saturated Fat: Part of a Healthy Diet Am J Clin Nutr. 2010 Mar;91(3):502-9. doi: 10.3945/ajcn.2008.26285. Epub 2010 Jan 20. 20089734
- Toeller M, Buyken AE, Heitkamp G, Scherbaum WA, Krans HM, Fuller JH. Combined effects of saturated fat and cholesterol intakes on serum lipids: Tehran Lipid and Glucose Study Exp Clin Endocrinol Diabetes. 1999;107(8):512-21. doi: 10.1055/s-0029-1232560. 10612482
- [No authors listed] Perspective: The Saturated Fat-Unsaturated Oil Dilemma: Relations of Dietary Fatty Acids and Serum Cholesterol, Atherosclerosis, Inflammation, Cancer, and All-Cause Mortality Adv Nutr. 2021 Oct 1;12(5):2040. doi: 10.1093/advances/nmab091. 34595505
- [No authors listed] Effect of a diet enriched with monounsaturated or polyunsaturated fatty acids on levels of low-density and high-density lipoprotein cholesterol in healthy women and men N Engl J Med. 1990 Feb 8;322(6):402-4. doi: 10.1056/NEJM199002083220612. 2300094
- Anderson JW, Story L, Sieling B, Chen WJ, Petro MS, Story J. Oat-bran intake selectively lowers serum low-density lipoprotein cholesterol concentrations of hypercholesterolemic men Am J Clin Nutr. 1984 Dec;40(6):1146-55. doi: 10.1093/ajcn/40.6.1146. 6095635
- Vrablík M, Vaclová M, Tichý L, Soška V, Bláha V, Fajkusová L, ?eška R, Šatný M, Freiberger T. Genetics of Familial Hypercholesterolemia: New Insights Physiol Res. 2017 Apr 5;66(Suppl 1):S1-S9. doi: 10.33549/physiolres.933600. 28379025
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