Top 10 Foods Highest in Saturated Fat

Written by Daisy Whitbread, MScNSaturated fat refers to a group of fatty acids, each with its own properties and characteristics. Some of the saturated fatty acids 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. 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 unhealthy sources saturated fat, and healthier sources of saturated fat.

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#1: Hydrogenated Oils (Palm Oil)

Saturated Fat 100g	Per tablespoon (14g)	Per teaspoon (5g)
93.7g (469% DV)	13.1g (66% DV)	4.7g (23% DV)

Other Hydrogenated Oils High in Saturated Fat (%DV per tablespoon): Hydrogenated Soy Oil (66%), and Hydrogenated Coconut Oil (65%). Click to see complete nutrition facts.

#2: Coconut (Desiccated)

Saturated Fat 100g	Per 2oz (56g)	Per ounce (28g)
57.2g (286% DV)	32.0g (160% DV)	16.0g (80% DV)

Other Coconut Products High in Saturated Fat (%DV per ounce): Coconut Oil (121%), Creamed Coconut (86%), Toasted Desiccated Coconut (58%), Sweetened Desiccated Coconut (44%), Raw Coconut Meat (41%), and Coconut Milk (30%). Click to see complete nutrition facts.

#3: Butter

Saturated Fat 100g	Per stick (113g)	Per tablespoon (14g)
51.4g (257% DV)	58.0g (290% DV)	7.2g (36% DV)

Other Types of Butter High in Saturated Fat (%DV per tablespoon): Cocoa Butter (42%), Light Butter (24%), Whipped Butter (23%). Click to see complete nutrition facts.

#4: Animal Fats (Suet)

Saturated Fat 100g	Per 4oz (113g)	Per ounce (28g)
52.3g (262% DV)	59.1g (295% DV)	14.6g (73% DV)

Other Animal Fats High in Saturated Fat (%DV per tablespoon): Tallow (32%), Meat Drippings (29%), Shortening (26%), Lard (25%), Duck Fat (22%), and Goose Fat (18%). Click to see complete nutrition facts.

#5: Chocolate (Baking Chocolate)

Saturated Fat 100g	Per cup, grated (132g)	Per ounce (28g)
32.4g (162% DV)	42.7g (214% DV)	9.4g (47% DV)

Other Types of Chocolate High in Saturated Fat (%DV per ounce): 70-85% Dark Chocolate (34%), 60-69% Dark Chocolate (31%), Chocolate Candy & White Chocolate (28%), 45-59% Dark Chocolate, Truffles & Milk Chocolate (26%). Click to see complete nutrition facts.

#6: Fish Oils (Sardine)

Saturated Fat 100g	Per tablespoon (14g)	Per teaspoon (5g)
29.9g (149% DV)	4.2g (21% DV)	1.5g (7% DV)

Other Fish Oils High in Saturated Fat (%DV per tablespoon): Menhaden (21%), Cod Liver (16%), Herring (15%), and Salmon (14%). Click to see complete nutrition facts.

#7: Cheese (Hard Goat's)

Saturated Fat 100g	Per 2oz (56g)	Per ounce (28g)
24.6g (123% DV)	13.8g (68% DV)	6.9g (34% DV)

Other Cheeses High in Saturated Fat (%DV per ounce): Cheddar (30%), Soft Goat's Cheese (29%), Colby (28%), Cheshire, Cream Cheese, Fontina, Roquefort, Gjetost & Monterey (27%), Blue & Gruyere (26%), Swiss (25%), Romano & Brie (24%), Parmesan (23%), Feta (21%). Click to see complete nutrition facts.

#8: Cream (Heavy, Whipping)

Saturated Fat 100g	Per cup, whipped (120g)	Per tablespoon (15g)
23.0g (115% DV)	27.4g (138% DV)	3.5g (17% DV)

Other Types of Cream High in Saturated Fat (%DV per cup): Powdered Cream (153%), Light Cream (144%), Light Whipping Cream (116%), Aerosol Whipped Cream (41%). Click to see complete nutrition facts.

#9: Nuts (Brazil)

Saturated Fat 100g	Per cup (133g)	Per ounce (28g)
15.1g (76% DV)	20.1g (101% DV)	4.2g (21% DV)

Other Nuts High in Saturated Fat (%DV per ounce): Pilinuts (44%), Macadamia (17%), Cashew Nuts, Mixed Nuts & Pine Nuts (13%), Pumpkin Seeds & Sunflower Seeds (12%), Walnuts & Pecans (9%), Pistachio Nuts (8%), Hazelnuts (7%), Almonds, Flaxseeds and Chia Seeds (5%). Click to see complete nutrition facts.

#10: Processed Meat (Pepperoni)

Saturated Fat 100g	Per ounce (28g)	Per 3 slices (6g)
14.9g (74% DV)	4.2g (21% DV)	0.9g (3% DV)

Other Processed Meats High in Saturated Fat (%DV per ounce): Bacon (20%), Pork Sausage & Blood Sausage (19%), Italian Salami (18%) Salami & Frankfurter (17%), Luncheon Meat (15%), Bratwurst and Chorizo (14%). Click to see complete nutrition facts.