Palmitic Acid
The most common saturated fat in food and the body.
What is Palmitic Acid?
Palmitic acid is a sixteen-carbon saturated fatty acid and the most abundant saturated fat in both the diet and the human body — the body can even make it from excess carbohydrate. It is the main fat in palm oil and a major one in meat and dairy, and high intakes raise LDL cholesterol.
Health benefits of Palmitic Acid
- A major energy store and structural fat in the body
- Can be made by the body from excess carbohydrate
- Contributes texture and stability to foods
Top food sources of Palmitic Acid
See full rankingPalm oil, meat, butter and dairy, cheese and many processed foods. Values shown per 100 g.
Oil, palm
43,500 mg
Shortening frying (heavy duty), palm (hydrogenated)
40,600 mg
Shortening, confectionery, fractionated palm
36,000 mg
Fish oil, menhaden, fully hydrogenated
35,221 mg
Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated)
29,450 mg
Pork, fresh, variety meats and by-products, leaf fat, raw
26,770 mg
Butter oil, anhydrous
26,166 mg
Oil, cocoa butter
25,400 mg
Fat, beef tallow
24,900 mg
Fat, duck
24,700 mg
Shortening frying (heavy duty), beef tallow and cottonseed
24,500 mg
Lard
23,800 mg
How much Palmitic Acid do you need?
There is no Daily Value. It counts toward saturated fat (DV 20 g), which guidelines suggest limiting.
Palmitic Acid deficiency
There is no dietary requirement; the body readily makes palmitic acid itself.
Can you have too much Palmitic Acid?
A high intake raises LDL cholesterol and is part of why guidelines advise limiting saturated fat and replacing it with unsaturated fats.
Nutrition data per 100 g from the USDA & FooDB databases. Daily Values follow the FDA 2016+ labeling standard for a 2,000-calorie diet. This guide is for general information and is not medical advice.
Related nutrients
Frequently asked questions
What does Palmitic Acid do?
Palmitic acid is a sixteen-carbon saturated fatty acid and the most abundant saturated fat in both the diet and the human body — the body can even make it from excess carbohydrate. It is the main fat in palm oil and a major one in meat and dairy, and high intakes raise LDL cholesterol.
How much Palmitic Acid do I need per day?
There is no Daily Value. It counts toward saturated fat (DV 20 g), which guidelines suggest limiting.
Which foods are highest in Palmitic Acid?
Per 100 g, some of the richest sources are Oil, palm, Shortening frying (heavy duty), palm (hydrogenated), Shortening, confectionery, fractionated palm, Fish oil, menhaden, fully hydrogenated, Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated).
What happens if I don't get enough Palmitic Acid?
There is no dietary requirement; the body readily makes palmitic acid itself.
Can you have too much Palmitic Acid?
A high intake raises LDL cholesterol and is part of why guidelines advise limiting saturated fat and replacing it with unsaturated fats.