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Saturated Fat Content of Foods

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Food NameMUFAPUFASaturated FatTotal Fat
Fish oil, menhaden, fully hydrogenated0.0000.000◊◊◊  95.600100.00
Oil, industrial, soy, fully hydrogenated1.3410.383◊◊◊  93.966100.00
Oil, industrial, palm kernel (hydrogenated), confection fat, uses similar to 95 degree hard butter0.2570.000◊◊◊  93.701100.00
Oil, industrial, cottonseed, fully hydrogenated1.5290.587◊◊◊  93.608100.00
Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners0.2670.000◊◊◊  93.53699.50
Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product1.2710.037◊◊◊  92.614100.00
Shortening confectionery, coconut (hydrogenated) and or palm kernel (hydrogenated)2.2001.000◊◊◊  91.300100.00
Oil, nutmeg butter4.8000.000◊◊◊  90.000100.00
Oil, industrial, palm kernel (hydrogenated) , used for whipped toppings, non-dairy4.9340.000◊◊◊  88.965100.00
Oil, industrial, palm kernel (hydrogenated), filling fat5.7050.000◊◊◊  88.209100.00
Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter5.4060.834◊◊◊  87.558100.00
Oil, industrial, coconut, confection fat, typical basis for ice cream coatings5.6811.450◊◊◊  86.503100.00
Oil, coconut5.8001.800◊◊◊  86.500100.00
Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts5.9351.657◊◊◊  86.002100.00
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Usage Note

  • All fat values are in grams and calculated per 100g of food weight.
  • Click on column header to sort foods by name or by each fat content.

How Fat Content of Foods Are Rated

  • Saturated fat: saturated fat is considered bad for health. Foods with high saturated fat content are highlighted in red. These are further marked with ◊ (bad), ◊◊ (worse) or ◊◊◊ (worst) rating based on the amount of saturated fat in a food.

  • Monounsaturated and polyunsaturated fat: these fats are considered generally good for health in moderate quantity. Foods high in unsaturated fat relative to total fat and saturated fat contents are highlighted in green and marked with in the unsaturated fats columns.

  • Total fat: foods low in total fat are highlighted with a green heart .
Rule of thumb: if you are on a low fat diet, choose foods highlighted in green and avoid those in red.

Fat

information from the National Institutes of Health

Fats are a type of nutrient that you get from your diet. It is essential to eat some fats, though it is also harmful to eat too many.

The fats you eat give your body energy that it needs to work properly. During exercise, your body uses calories from carbohydrates you have eaten. But after 20 minutes, exercise then depends on calories from fat to keep you going.

You also need fat to keep your skin and hair healthy. Fat aso helps you absorb vitamins A, D, E, and K, the so-called fat-soluble vitamins. Fat also fills your fat cells and insulates your body to help keep you warm.

The fats your body gets from your food gives your body essential fatty acids called linoleic and linolenic acid. They are called "essential" because your body cannot make them itself, or work without them. Your body needs them for brain development, controlling inflammation, and blood clotting.

Fat has 9 calories per gram, more than 2 times the number of calories in carbohydrates and protein, which each have 4 calories per gram. That is why foods that are high in fat are called "fattening."

All fats are made up of saturated and unsaturated fatty acids. Fats are called saturated or unsaturated depending on how much of each type of fatty acid they contain.

Saturated Fat

These are the biggest dietary cause of high LDL levels ("bad cholesterol"). When looking at a food label, pay very close attention to the percentage of saturated fat and avoid or limit any foods that are high. Saturated fat should be limited to 10% of calories. Saturated fats are found in animal products such as butter, cheese, whole milk, ice cream, cream, and fatty meats. They are also found in some vegetable oils -- coconut, palm, and palm kernel oils. (Note: Most other vegetable oils contain unsaturated fat and are healthy.)

Saturated fats are solid at room temperature and get harder when chilled.

Eating too much saturated fat is one of the major risk factors for heart disease. A diet high in saturated fat causes a soft, waxy substance called cholesterol to build up in the arteries. Too much fat also increases the risk of heart disease because of its high calorie content, which increases the chance of becoming obese (another risk factor for heart disease and some types of cancer).

Saturated fat can raise blood cholesterol and can put you at risk for heart disease and stroke. You should avoid or limit any foods that are high in saturated fat. Sources of saturated fat include whole-milk dairy products, like cheese, ice cream and butter. Animal fats such as beef, pork or chicken, but not most fish, are also a source of saturated fats. Vegetable sources of saturated fat include coconut and palm oils. When looking at a food label, pay close attention to the percentage of saturated fat.

Saturated Fat May Make the Brain Vulnerable to Alzheimer's

A diet high in saturated fat can quickly rob the brain of a key chemical that helps protect against Alzheimer's disease, according to new research.

In a small study published online in the journal JAMA Neurology, June 2013, researchers found that dietary saturated fat cut the body's levels of the chemical apolipoprotein E, also called ApoE, which helps "chaperone" amyloid beta proteins out of the brain.

"People who received a high-saturated-fat, high-sugar diet showed a change in their ApoE, such that the ApoE would be less able to help clear the amyloid," said research team member Suzanne Craft, a professor of medicine at Wake Forest School of Medicine.

Read more ...

List of Foods Highest in Saturated Fat

Saturated fatty acid (SFA) content is in grams per 100 grams of food weight.



Saturated Fat (g)
Foods High in Saturated Fat (100 g)

86.5
Coconut oil

61.9
Ghee, clarified butter

52.8
Lemon-butter sauce

51.4
Butter, stick, salted

51.4
Butter

51.4
Butter, whipped, stick, unsalted

51.4
Butter, whipped, tub, unsalted

51.4
Butter, whipped, stick, salted

51.4
Butter, stick, unsalted

50.5
Butter, whipped, tub, salted

39.2
Shortening, animal

39.2
Lard

35.6
Animal fat or drippings

34.3
Light butter, stick, salted

34.3
Light butter, stick, unsalted

34.3
Light butter, whipped, tub, salted

33.1
Butter-margarine blend, stick, salted

32.5
Cream substitute, powdered

31.4
Fat back, cooked

29.7
Coconut meat, fresh

29.0
Carob chips

29.0
Plantain chips

28.5
Coconut meat, dried, sweetened

28.4
Butter-margarine blend, tub, salted

28.4
Butter-vegetable oil blend

27.7
Cheese, Cheddar or American type, dry, grated

27.1
Salt pork, cooked

26.9
Butter-margarine blend, stick, unsalted

26.0
Hollandaise sauce


Saturated Fat (g)
Foods High in Saturated Fat (100 g)

25.9
Cottonseed oil

25.8
Alfredo sauce

25.6
Chocolate-flavored sprinkles

25.1
Coffee, dry instant powder, with whitener and low calorie sweetener

24.1
Butterscotch morsels

23.3
Topping, chocolate, hard coating

23.1
Pork, dehydrated, oriental style

23.0
Cream, heavy, fluid

23.0
Cream, heavy, whipped, unsweetened

22.7
Granola bar, with coconut, chocolate-coated

22.4
Bernaise sauce

22.0
Cheese, cream

21.9
Dietetic or low calorie candy, chocolate covered

21.8
Whipped topping, nondairy

21.8
Whipped topping, nondairy, frozen

21.7
Cream, heavy, whipped, sweetened

21.3
Fresh corn custard, Puerto Rican style (Mazamorra, Mundo Nuevo)

21.1
Coconut milk (liquid expressed from grated coconut meat, water added)

21.1
Cheese, natural, Cheddar or American type

20.8
Cheese, Cheddar or Colby, low sodium

20.6
Honey butter

20.6
Coconut candy, chocolate covered

20.2
Cheese, Colby

20.1
Chocolate, sweet or dark

20.1
Shortening, vegetable

20.1
Shortening, NS as to vegetable or animal

20.0
Cornstarch coconut dessert, Puerto Rican style (Tembleque)

19.9
Cheese, goat

19.7
Cheese, processed, American and Swiss blends

19.7
Cheese, processed, with vegetables

19.7
Cheese, processed, American or Cheddar type, low sodium


Saturated Fat (g)
Foods High in Saturated Fat (100 g)

19.6
Cheese, Colby Jack

19.4
Chocolate, white

19.3
Cream, light, whipped, unsweetened

19.2
Cheese, Fontina

19.1
Cheese, Muenster

19.1
Cheese, Monterey

19.1
Cheese, Parmesan, low sodium

19.0
Queso Anejo (aged Mexican cheese)

19.0
Cheese, Mexican blend

18.9
Cheese, Gruyere

18.9
Whipped topping, nondairy, pressurized can

18.9
Dip, cream cheese base

18.8
Queso Chihuahua

18.8
Wheat germ oil

18.8
Cheese, Brick

18.7
Cheese, Blue or Roquefort

18.2
Chantilly Cream

18.1
Haupia (coconut pudding)

18.0
Cheese spread, cream cheese, regular

18.0
Cornmeal coconut dessert, Puerto Rican style (Harina de maiz con coco)

18.0
Kit Kat

17.9
Queso Asadero

17.9
Cheese with nuts

17.9
Vegetable oil-butter spread, reduced calorie, stick, salted

17.8
Sour cream, imitation (nondairy)

17.8
Cheese, Swiss

17.8
Chocolate, semi-sweet morsel

17.7
Cheese, Swiss, low sodium

17.7
Beef, shortribs, cooked, lean and fat eaten

17.7
Beef, shortribs, cooked

17.7
Cheese, Brick, with salami


Saturated Fat (g)
Foods High in Saturated Fat (100 g)

17.6
Cheese, natural

17.6
Cheese, Gouda or Edam

17.4
Cheese, Brie

17.4
Cheese, Cheddar or American type, NS as to natural or processed

17.3
Truffles

17.3
Cheese, Parmesan, dry grated

17.2
Nuts, carob-coated

17.1
Ice cream bar or stick, chocolate covered

17.1
Chocolate, white, with almonds

17.1
Cheese, Provolone

17.1
Granola bar with nuts, chocolate-coated

17.0
Whatchamacallit

17.0
Milk chocolate candy, with almonds

16.9
Peanut oil

16.7
Cheese, Limburger

16.7
Milk, dry, whole, not reconstituted

16.7
Cheese, Port du Salut

16.7
Vegetable oil-butter spread, reduced calorie, tub, salted

16.6
Cheese

16.6
Chocolate, white, with cereal

16.6
Topping, milk chocolate with cereal

16.5
Rice, cooked with coconut milk (Arroz con coco)

16.4
Reese's Pieces

16.4
Cheese, Parmesan, hard

16.3
Peanuts, yogurt covered

16.3
Kishke, stuffed derma

16.2
Popcorn, air-popped, buttered

16.1
Pepperoni

16.0
Cheese, processed, Swiss