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| Food Name | MUFA | PUFA | Saturated Fat | Total Fat |
| Fish oil, menhaden, fully hydrogenated | 0.000 | 0.000 | ◊◊◊ 95.600 | 100.00 |
| Oil, industrial, soy, fully hydrogenated | 1.341 | 0.383 | ◊◊◊ 93.966 | 100.00 |
| Oil, industrial, palm kernel (hydrogenated), confection fat, uses similar to 95 degree hard butter | 0.257 | 0.000 | ◊◊◊ 93.701 | 100.00 |
| Oil, industrial, cottonseed, fully hydrogenated | 1.529 | 0.587 | ◊◊◊ 93.608 | 100.00 |
| Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners | 0.267 | 0.000 | ◊◊◊ 93.536 | 99.50 |
| Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product | 1.271 | 0.037 | ◊◊◊ 92.614 | 100.00 |
| Shortening confectionery, coconut (hydrogenated) and or palm kernel (hydrogenated) | 2.200 | 1.000 | ◊◊◊ 91.300 | 100.00 |
| Oil, nutmeg butter | 4.800 | 0.000 | ◊◊◊ 90.000 | 100.00 |
| Oil, industrial, palm kernel (hydrogenated) , used for whipped toppings, non-dairy | 4.934 | 0.000 | ◊◊◊ 88.965 | 100.00 |
| Oil, industrial, palm kernel (hydrogenated), filling fat | 5.705 | 0.000 | ◊◊◊ 88.209 | 100.00 |
| Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter | 5.406 | 0.834 | ◊◊◊ 87.558 | 100.00 |
| Oil, industrial, coconut, confection fat, typical basis for ice cream coatings | 5.681 | 1.450 | ◊◊◊ 86.503 | 100.00 |
| Oil, coconut | 5.800 | 1.800 | ◊◊◊ 86.500 | 100.00 |
| Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts | 5.935 | 1.657 | ◊◊◊ 86.002 | 100.00 |
|
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) |
| 61.9 |
| Ghee, clarified butter |
| 51.4 |
| Butter, stick, salted |
| 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 |
| 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 |
| 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 |
| 26.9 |
| Butter-margarine blend, stick, unsalted |
| Saturated Fat (g) |
| Foods High in Saturated Fat (100 g) |
| 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, whipped, unsweetened |
| 22.7 |
| Granola bar, with coconut, chocolate-coated |
| 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 |
| Coconut candy, chocolate covered |
| 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) |
| 19.7 |
| 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) |
| 19.3 |
| Cream, light, whipped, unsweetened |
| 19.1 |
| Cheese, Parmesan, low sodium |
| 19.0 |
| Queso Anejo (aged Mexican cheese) |
| 19.0 |
| Cheese, Mexican blend |
| 18.9 |
| Whipped topping, nondairy, pressurized can |
| 18.9 |
| Dip, cream cheese base |
| 18.7 |
| Cheese, Blue or Roquefort |
| 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) |
| 17.9 |
| Vegetable oil-butter spread, reduced calorie, stick, salted |
| 17.8 |
| Sour cream, imitation (nondairy) |
| 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, Gouda or Edam |
| 17.4 |
| Cheese, Cheddar or American type, NS as to natural or processed |
| 17.3 |
| Cheese, Parmesan, dry grated |
| 17.1 |
| Ice cream bar or stick, chocolate covered |
| 17.1 |
| Chocolate, white, with almonds |
| 17.1 |
| Granola bar with nuts, chocolate-coated |
| 17.0 |
| Milk chocolate candy, with almonds |
| 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 |
| Chocolate, white, with cereal |
| 16.6 |
| Topping, milk chocolate with cereal |
| 16.5 |
| Rice, cooked with coconut milk (Arroz con coco) |
| 16.4 |
| Cheese, Parmesan, hard |
| 16.3 |
| Peanuts, yogurt covered |
| 16.3 |
| Kishke, stuffed derma |
| 16.2 |
| Popcorn, air-popped, buttered |
| 16.0 |
| Cheese, processed, Swiss |