Top 10 Foods Highest in Saturated Fat

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

Whipped cream with raspberries 1 Whipped Cream
  • 116% DV (23.2g) saturated fat per cup whipped
  • Calories: 350 | Weight: 120g (4.2oz)
Dried Coconut 2 Dried Coconut
  • 81% DV (16.2g) saturated fat per oz
  • Calories: 187 | Weight: 28g (1oz)
-214% DV in 1 cup of coconut milk
-146% DV in 1 cup of shredded coconut meat

Nutrition Facts for Dried Coconut (unsweetened).
A serving of ribs 3 Fatty Meats (Beef Short Ribs)
  • 76% DV (15.1g) saturated fat per 3oz
  • Calories: 400 | Weight: 85g (3oz)

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.

Nutrition Facts for Braised Beef Shortribs.
Cured meats 4 Processed Meats (Pepperoni)
  • 75% DV (15.1g) saturated fat per 3oz
  • Calories: 428 | Weight: 85g (3oz)

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.

Nutrition Facts for Pepperoni.
Dulce De Leche 5 Desserts (Dulce De Leche)
  • 69% DV (13.8g) saturated fat per cup
  • Calories: 958 | Weight: 304g (10.7oz)

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.

Nutrition Facts for Dulce De Leche.
Hydrogenated Oils 6 Palm Oil
  • 55% DV (11.1g) saturated fat per tblsp
  • Calories: 117 | Weight: 14g (0.5oz)

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.

Nutrition Facts for Palm Kernel Oil.
A white cheese 7 Cheese (Ricotta)
  • 51% DV (10.3g) saturated fat per 1/2 cup
  • Calories: 216 | Weight: 124g (4.4oz)

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.

Nutrition Facts for Ricotta Cheese.
A glass of milk 8 Whole Milk
  • 46% DV (9.1g) saturated fat per cup
  • Calories: 298 | Weight: 488g (17.2oz)
-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.

Nutrition Facts for Whole Milk.
A stick of butter 9 Butter
  • 36% DV (7.2g) saturated fat per tblsp
  • Calories: 102 | Weight: 14g (0.5oz)
Dark chocolate squares 10 Dark Chocolate (85% Cocoa)
  • 35% DV (7g) saturated fat per 1oz square
  • Calories: 170 | Weight: 28g (1oz)

See All 200 Foods High in Saturated Fats

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

Data Sources and References

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

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