Top 10 Foods Highest in Saturated Fat

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

Whipped cream with raspberries

#1: Whipped Cream

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)
Dried Coconut

#2: Dried Coconut

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.

A serving of ribs

#3: Fatty Meats (Beef Short Ribs)

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.

Cured meats

#4: Processed Meats (Pepperoni)

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.

Dulce De Leche

#5: Desserts (Dulce De Leche)

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.

Hydrogenated Oils

#6: Palm Oil

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.

A glass of milk

#7: Whole Milk

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.

A white cheese

#8: Cheese (Ricotta)

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.

A stick of butter

#9: Butter

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)
Dark chocolate squares

#10: Dark Chocolate (85% Cocoa)

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

Printable One Page Sheet

Click to Print
A printable list of foods high in saturated fat.

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 takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
  • Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts 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.

View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

MyFoodData provides free nutrition data tools and articles to help you organize and understand the foods you eat.

Create a free account to get nutrition facts on recipes and meals, track foods, and set custom targets.

feedback

Data Sources and References

  1. U.S. Agricultural Research Service Food Data Central