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Top 10 Foods Highest in Saturated Fat

Written by Daisy Whitbread, MScN
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Top 10 Foods Highest in Saturated Fat

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.


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List of Foods High in Saturated Fat

1 Whipped Cream
Whipped cream with raspberries
2 Dried Coconut
Dried Coconut
-214% DV in 1 cup of coconut milk
-146% DV in 1 cup of shredded coconut meat
3 Fatty Meats (Beef Short Ribs)
A serving of ribs

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)
Cured meats

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)
Dulce De Leche

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
Hydrogenated Oils

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)
A white cheese

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
A glass of milk
-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.
9 Butter
A stick of butter
10 Dark Chocolate (85% Cocoa)
Dark chocolate squares

See All 200 Foods High in Saturated Fats

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Data Sources and References

  1. USDA National Nutrient Database for Standard Reference, Release 28.
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