Saturated Fat
The fat to limit for heart health.
What is Saturated Fat?
Saturated fat is a type of fat that is typically solid at room temperature. It is found mostly in animal products and tropical oils. Like all fat it provides 9 calories per gram, but a high intake can raise LDL ("bad") cholesterol.
Health benefits of Saturated Fat
- Provides energy and helps make foods palatable
- A small amount is part of a normal balanced diet
Top food sources of Saturated Fat
See full rankingFatty meats, butter, cheese, cream, coconut and palm oil, and many baked and fried foods. Values shown per 100 g.
Fish oil, menhaden, fully hydrogenated
95.6 g 478% DV
Oil, industrial, soy, fully hydrogenated
94.0 g 470% DV
Oil, industrial, palm kernel (hydrogenated), confection fat, uses similar to 95 degree hard butter
93.7 g 469% DV
Oil, industrial, cottonseed, fully hydrogenated
93.6 g 468% DV
Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners
93.5 g 468% DV
Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product
92.6 g 463% DV
Shortening confectionery, coconut (hydrogenated) and or palm kernel (hydrogenated)
91.3 g 456% DV
Oil, nutmeg butter
90.0 g 450% DV
Oil, industrial, palm kernel (hydrogenated), used for whipped toppings, non-dairy
89.0 g 445% DV
Oil, industrial, palm kernel (hydrogenated), filling fat
88.2 g 441% DV
Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter
87.6 g 438% DV
Oil, industrial, coconut, confection fat, typical basis for ice cream coatings
86.5 g 433% DV
How much Saturated Fat do you need?
The FDA Daily Value is 20 g. Guidelines suggest keeping saturated fat under about 10% of daily calories.
Saturated Fat deficiency
There is no requirement for saturated fat specifically; the dietary focus is on limiting it.
Can you have too much Saturated Fat?
High saturated-fat intake raises LDL cholesterol and is associated with increased heart-disease risk. Replacing it with unsaturated fats is consistently linked to better heart-health outcomes.
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 Saturated Fat do?
Saturated fat is a type of fat that is typically solid at room temperature. It is found mostly in animal products and tropical oils. Like all fat it provides 9 calories per gram, but a high intake can raise LDL ("bad") cholesterol.
How much Saturated Fat do I need per day?
The FDA Daily Value is 20 g. Guidelines suggest keeping saturated fat under about 10% of daily calories.
Which foods are highest in Saturated Fat?
Per 100 g, some of the richest sources are Fish oil, menhaden, fully hydrogenated, Oil, industrial, soy, fully hydrogenated, Oil, industrial, palm kernel (hydrogenated), confection fat, uses similar to 95 degree hard butter, Oil, industrial, cottonseed, fully hydrogenated, Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners.
What happens if I don't get enough Saturated Fat?
There is no requirement for saturated fat specifically; the dietary focus is on limiting it.
Can you have too much Saturated Fat?
High saturated-fat intake raises LDL cholesterol and is associated with increased heart-disease risk. Replacing it with unsaturated fats is consistently linked to better heart-health outcomes.