Top 10 Foods Highest in Saturated Fat


Saturated fats are solid fats, such as those found in meat, butter, lard, and coconut oil (as opposed to liquid oils, like olive oil, which contains mainly unsaturated fats). Over-consumption of saturated fat has been linked with health problems, especially increased risk of cardiovascular disease.
More recently, however, this association has been questioned and it is now believed that the effects of different types of saturated fats may vary. For example, there may be some saturated fats in coconut oil, which actually have health benefits. It is believed that saturated fats in processed foods are more likely to be detrimental, compared to those naturally occurring in foods. More research is needed on the topic, to enable consumers to make more informed choices.
We do know that eating more of the unsaturated or healthy fats is beneficial to health, so substituting these for saturated fats, along with limiting your overall saturated fat intake is recommended.
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) |
See the list of all dairy foods high in saturated fat.

#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) |
- 214% DV in 1 cup of coconut milk
- 146% DV in 1 cup of shredded coconut meat
Note: Coconut is a healthy food when consumed as part of a balanced diet. If you have high cholesterol, you may need to limit coconut consumption, but for most people, it is a great addition to your diet.

#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: 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) |
More Dairy High in Saturated Fat
- 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.

#8: Cheese (Ricotta)
Saturated Fat per 1/2 Cup | Saturated Fat per 100g | Saturated Fat per 200 Calories |
---|---|---|
8g (40% DV) | 6.4g (32% DV) | 8.6g (43% 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.

#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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