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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.


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)
Source: Nutrition Facts for Light Whipping Cream
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)
Source: Nutrition Facts for Dried Coconut (Unsweetened)
-214% DV in 1 cup of coconut milk
-146% DV in 1 cup of shredded coconut meat
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)
Source: Nutrition Facts for Braised Beef Shortribs

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)
Source: Nutrition Facts for Pepperoni

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)
Source: Nutrition Facts for 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.
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)
Source: Nutrition Facts for Palm Kernel Oil

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 white cheese

#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)
Source: Nutrition Facts for Ricotta 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.
A glass of milk

#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)
Source: Nutrition Facts for Whole 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.
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)
Source: Nutrition Facts for Unsalted Butter
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)
Source: Nutrition Facts for Dark Chocolate (70-85% Cocoa)

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.