Top 10 Foods Highest in Saturated Fat
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Saturated fat refers to a group of fats each with their own properties and characteristics. Some saturated fats 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.
Foods high in saturated fat include whipped cream, dried coconut, fatty meats, processed meats, desserts, oils, cheese, milk, butter, and chocolate. 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 healthy high fat foods, unhealthy high fat foods to avoid, and high cholesterol foods.
List of Foods High in Saturated Fat

#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) |

#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) |
-146% DV in 1 cup of shredded coconut meat

#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.

#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.

#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.

#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.

#7: Cheese (Ricotta)
Saturated Fat per 1/2 Cup | Saturated Fat per 100g | Saturated Fat per 200 Calories |
---|---|---|
10.3g (51% DV) | 8.3g (41% DV) | 9.5g (48% 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.

#8: 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) |
-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.

#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) |

#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

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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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