Foods without Saturated Fat

Search entire U.S. food database:

  Enter any parts of food name then hit Return to search.

  Browse our Nutrition Software Catalog.


Food NameTotal FatSaturated Fat
Egg, white, raw, fresh0.170
Egg, white, dried, flakes, stabilized, glucose reduced0.040
Egg, white, dried, powder, stabilized, glucose reduced0.040
Egg, white, dried0.000
Sour cream, fat free0.000
Yogurt, chocolate, nonfat milk0.000
Yogurt, chocolate, nonfat milk, fortified with vitamin D0.000
Egg substitute, liquid or frozen, fat free0.000
Fat free ice cream, no sugar added, flavors other than chocolate0.000
Salt, table0.000
Vinegar, cider0.000
Vanilla extract, imitation, no alcohol0.000
Vinegar, distilled0.000
Vinegar, red wine0.000
1234567891011121314151617181920...Last

Usage Note

  • Nutrition data are calculated per 100g of food weight.
  • Click on column header to sort foods by name or by nutrient content. Click again to reverse sort order.
  • Click on a number in table footer to go to a particular page.

Choose nutrition data to display

  • Check or uncheck the nutrients in list below to choose which nutrition data to display.
  • Abbreviations: g = gram, mg = milligram, mcg = microgram, kcal = kilocalorie, kJ = kilojoule.






Saturated Fat

information from the National Institutes of Health

We need a certain amount of fat in our diets to stay healthy. Fats provide needed energy in the form of calories. Fats help our bodies absorb important vitamins—called fat-soluble vitamins—including vitamins A, D and E. Fats also make foods more flavorful and help us feel full. Fats are especially important for infants and toddlers, because dietary fat contributes to proper growth and development.

“Fats are really the most concentrated source of energy in the foods we eat, and our bodies need that energy,” says NIH nutritionist Dr. Margaret McDowell. “Fats are truly an essential nutrient.”

Problems arise, though, if we eat too much fat. Dietary fats have more than twice as many calories per gram as either proteins or carbohydrates like sugar and starch. Excess calories, of course, can pack on the pounds and raise your risk for diabetes, cancer and other conditions.

Eating the “wrong” kinds of fats can trigger additional health hazards. “Some fats are better for our bodies than others,” McDowell says. “We should really aim to eat the right types of fats.”

Foods can contain a mixture of different fats. Unsaturated fats are considered “good” fats. They’re sometimes listed as “monounsaturated” and “polyunsaturated” fat on Nutrition Facts labels. These can promote health if eaten in the right amounts. They are generally liquid at room temperature, and are known as oils. You’ll find healthful unsaturated fats in fish, nuts and most vegetable oils, including canola, corn, olive and safflower oils.

The so-called “bad” fats are saturated fats and trans fats. They tend to be solid at room temperature. Solid fats include butter, meat fats, stick margarine, shortening, and coconut and palm oils. They’re often found in chocolates, baked goods, and deep-fried and processed foods.

“When we eat too many solid fats, we put our bodies at risk. These fats tend to raise total blood cholesterol, as well as the part of cholesterol known as low-density lipoprotein (LDL) cholesterol,” says McDowell. “When those cholesterol levels are out of whack and too high, it’s a risk factor for cardiovascular disease.”

“When there’s too much cholesterol in the blood, the excess can get trapped in artery walls and build up,” adds Dr. Catherine Loria, an NIH expert on nutrition and heart health. “The buildup can develop into atherosclerosis, or hardening of the arteries, which can lead to coronary heart disease.”

Experts say that the total fat intake for adults ages 19 and older should be 20% to 35% of the calories eaten each day. For children ages 4 to 18, it should be 25% to 35%.

Experts also say you should get less than 10% of your calories from saturated fatty acids. NIH-funded studies have shown that replacing the solid fats in your diet with healthful unsaturated fats can have a positive impact. “When you look at total fat intake, using unsaturated fats in place of some of the saturated fats actually lowers your total cholesterol levels, and mainly your LDL cholesterol levels, which is a good thing,” says Loria.

For saturated fat content of 8,000+ common foods see: Saturated Fat Counter.

Directory of Special Food Lists

High-Protein Foods without Saturated Fat

The foods in list below have zero saturated fat content and are high in protein.



Protein (g)
High-Protein Foods without Saturated Fat (100 g)

82.4
Egg, white, dried, powder, stabilized, glucose reduced

81.1
Egg, white, dried

76.9
Egg, white, dried, flakes, stabilized, glucose reduced

55.3
Gelatin desserts, dry mix, reduced calorie, with aspartame, no added sodium

55.3
Gelatin desserts, dry mix, reduced calorie, with aspartame, added phosphorus, potassium, sodium, vitamin C

31.7
Cheese, mozzarella, nonfat

23.9
Yeast extract spread

20.2
Tea, instant, unsweetened, powder, decaffeinated

20.2
Tea, instant, unsweetened, powder

20.0
Cocoa, dry powder, unsweetened, HERSHEY'S European Style Cocoa

19.6
Pastrami, beef, 98% fat-free

16.4
Cereals ready-to-eat, NATURE'S PATH, OPTIMUM SLIM

15.7
Gelatin desserts, dry mix, reduced calorie, with aspartame

14.6
Cereals ready-to-eat, NATURE'S PATH, OPTIMUM

12.5
Bread, potato

10.9
Egg, white, raw, fresh

10.9
Soup, ramen noodle, dry, any flavor, reduced fat, reduced sodium

10.2
Bagel, wheat

10.0
Egg substitute, liquid or frozen, fat free

9.1
Rice and Wheat cereal bar

8.2
Cereals ready-to-eat, KASHI ORGANIC PROMISE, STRAWBERRY FIELDS

7.8
Gelatin desserts, dry mix, with added ascorbic acid, sodium-citrate and salt

7.8
Gelatin desserts, dry mix

7.1
Crackers, saltines, whole wheat (includes multi-grain)

6.7
Cereals ready-to-eat, POST TOASTIES corn flakes

6.2
Syrups, malt

6.0
Cereals ready-to-eat, KELLOGG'S, Reduced Sugar Frosted Flakes Cereal

5.9
Sauce, teriyaki, ready-to-serve


Protein (g)
High-Protein Foods without Saturated Fat (100 g)

5.9
Sauce, teriyaki, ready-to-serve, reduced sodium

4.8
Cereals ready-to-eat, GENERAL MILLS, RICE CRUNCHINS

4.5
Ice creams, vanilla, fat free

4.4
Fat free ice cream, no sugar added, flavors other than chocolate

4.2
PACE, Traditional Refried Beans

4.2
PACE, Spicy Jalapeno Refried Beans

3.6
Orange-flavor drink, breakfast type, low calorie, powder

3.5
Yogurt, chocolate, nonfat milk, fortified with vitamin D

3.5
Yogurt, chocolate, nonfat milk

3.3
PACE, Salsa Refried Beans

3.3
Tea, instant, sweetened with sodium saccharin, lemon-flavored, powder

3.3
Tea, instant, sweetened with non-nutritive sweetener, lemon-flavored, powder, decaffeinated

3.3
CAMPBELL'S SELECT Soup, Roasted Chicken with Rotini & Penne Pasta Soup

3.2
CAMPBELL'S Red and White, Beef Consomme, condensed

3.2
HEALTHY REQUEST, Vegetable Soup, condensed

3.1
PACE, Triple Pepper Salsa

3.1
Sour cream, fat free

3.0
KASHI, Black Bean Mango, Frozen Entree

2.9
SILK Vanilla soy yogurt (single serving size)

2.9
CAMPBELL'S SELECT Soup, Chicken Vegetable Medley Soup

2.8
Bean beverage

2.6
Candies, TWIZZLERS Strawberry Twists Candy

2.5
Soup, beef broth bouillon and consomme, canned, condensed

2.5
Soymilk (all flavors), nonfat, with added calcium, vitamins A and D

2.5
Soymilk, chocolate, nonfat, with added calcium, vitamins A and D

2.5
SILK Light Plain, soymilk

2.5
SILK Light Vanilla, soymilk

2.5
SILK Nog, soymilk

2.5
CAMPBELL'S SELECT Microwaveable Bowls, Savory Chicken and Long Grain Rice Soup

2.5
CAMPBELL'S SELECT Soup, Roasted Chicken with Long Grain & Wild Rice Soup

2.4
CAMPBELL'S Red and White, Beef Broth, condensed


Protein (g)
High-Protein Foods without Saturated Fat (100 g)

2.4
CAMPBELL'S Red and White, Scotch Broth, condensed

2.4
HEALTHY REQUEST, Minestrone Soup, condensed

2.4
CAMPBELL'S Red and White, Vegetarian Vegetable Soup, condensed

2.4
CAMPBELL'S Red and White, Hearty Vegetable with Pasta Soup, condensed

2.4
SILK Peach soy Yogurt

2.4
SILK Banana-Strawberry soy Yogurt

2.4
SILK Key Lime soy Yogurt

2.4
SILK Strawberry soy yogurt

2.4
SILK Raspberry soy yogurt

2.4
SILK Blueberry soy Yogurt

2.4
SILK Black Cherry soy Yogurt

2.2
Soup, beef broth, bouillon, consomme, prepared with equal volume water

2.2
Sweeteners, tabletop, aspartame, EQUAL, packets

2.1
SILK Light Chocolate, soymilk

2.0
CAMPBELL'S SELECT Soup, Minestrone Soup

2.0
Puddings, vanilla, ready-to-eat, fat free

2.0
Jerusalem-artichokes, raw

1.9
Puddings, chocolate, ready-to-eat, fat free

1.7
FRANCO-AMERICAN Slow Roast Turkey Gravy

1.7
CAMPBELL'S Au Jus Gravy

1.7
FRANCO-AMERICAN Slow Roast Chicken Gravy

1.7
FRANCO-AMERICAN Slow Roast Beef Gravy

1.7
CAMPBELL'S Fat Free Beef Gravy

1.7
FRANCO-AMERICAN Fat Free Slow Roast Chicken Gravy

1.7
CAMPBELL'S Fat Free Chicken Gravy

1.7
FRANCO-AMERICAN Fat Free Slow Roast Beef Gravy

1.7
CAMPBELL'S Fat Free Turkey Gravy

1.7
PACE, Enchilada Sauce

1.7
Soymilk (All flavors), lowfat, with added calcium, vitamins A and D

1.6
CAMPBELL'S CHUNKY Soups, Hearty Vegetable with Pasta Soup

1.6
CAMPBELL'S Red and White, 25% Less Sodium Tomato Soup, condensed


Protein (g)
High-Protein Foods without Saturated Fat (100 g)

1.6
PREGO Pasta, Chunky Garden Tomato, Onion and Garlic Italian Sauce, ready-to-serve

1.6
PREGO Pasta, Heart Smart- Roasted Red Pepper and Garlic Italian Sauce, ready-to-serve

1.6
PREGO Pasta, Tomato, Basil and Garlic Italian Sauce, ready-to-serve

1.5
PREGO Pasta, Chunky Garden Combination Italian Sauce, ready-to-serve

1.5
PREGO Pasta, Heart Smart- Traditional Sauce, ready-to-serve

1.5
PREGO Pasta, Traditional Italian Sauce, ready-to-serve

1.5
P REGO Pasta, Roasted Garlic and Herb Italian Sauce, ready-to-serve

1.5
PREGO Pasta, Mushroom and Garlic Italian Sauce, ready-to-serve

1.5
PREGO Pasta, Chunky Garden Mushroom and Green Pepper Italian Sauce, ready-to-serve

1.5
Frostings, white, fluffy, dry mix, prepared with water

1.5
CAMPBELL'S Red and White, Tomato Soup, condensed

1.4
Cereals, NESTUM, prepared with water

1.4
Syrups, chocolate, HERSHEY'S Genuine Chocolate Flavored Lite Syrup

1.4
Sauce, cocktail, ready-to-serve

1.4
Soup, chicken broth, canned, less/reduced sodium

1.3
Candies, divinity, prepared-from-recipe

1.3
Pineapple and orange juice drink, canned

1.3
Cabbage, cooked, boiled, drained, without salt

1.3
Cabbage, common, cooked, boiled, drained, with salt

1.3
Sauce, steak, tomato based

1.2
CAMPBELL'S SELECT Soup, Harvest Tomato with Basil Soup

1.2
CAMPBELL'S SELECT Gold Label Soups, Italian Tomato & Basil Soup

1.2
V8 SPLASH Smoothies, Tropical Colada

1.2
CAMPBELL'S Red and White - Microwaveable Bowls, Tomato Soup

1.2
V8 SPLASH Smoothies, Strawberry Banana

1.2
CAMPBELL'S SELECT Soup, Vegetable Medley Soup

1.2
V8 SPLASH Smoothies, Peach Mango

1.2
Gelatin desserts, dry mix, prepared with water

1.2
Frozen novelties, fruit and juice bars

1.1
Sauce, salsa, verde, ready-to-serve

Partner Websites

Please bookmark our partner websites to use when any of our nutrition calculators is not available or overloaded.