Saturated Fat

A fat type generally recommended to limit. The Daily Value cap is 20 g.

Richest source in our database: Fish Oil, Menhaden (95.6 g per 100 g). Read the full healthy fats: unsaturated, saturated, and trans guide.

Daily Value (DV) 20 g

Unit g per 100 g

Guidance Intake of this component is usually best kept moderate.

Understanding saturated fat

What it does

Saturated fat is a type of fat that is usually solid at room temperature and is found mainly in animal foods and tropical oils. The body can use it for energy, but unlike unsaturated fats it tends to raise LDL cholesterol. That is why guidance frames it as something to limit rather than to seek out.

When intake runs high

Eating too much saturated fat raises LDL, the so-called bad cholesterol, which over time is linked to a higher risk of heart disease and stroke. U.S. adults average about 11 percent of their calories from saturated fat, above the level most guidelines advise. Cutting back works best when the saturated fat is replaced with unsaturated fat rather than with refined carbohydrates.

Absorption & pairing

The Daily Value caps saturated fat at 20 grams, under 10 percent of a 2,000-calorie diet, and the American Heart Association suggests an even lower target near 13 grams for people working to lower their cholesterol. Swapping butter for olive oil, or fatty meat for fish, is a simple way to shift the balance.

Food-first strategy

Choose lean meats and poultry, lower-fat dairy and plant proteins, and cook with liquid oils instead of butter, lard or coconut oil. Read labels on baked goods, processed meats and cheese, which are common hidden sources. Building meals around vegetables, whole grains, fish and legumes naturally keeps saturated fat under the limit.

Saturated fat is usually solid at room temperature, while unsaturated fat stays liquid. Coconut and palm oils are plant foods that are still high in saturated fat. Replacing saturated fat with unsaturated fat lowers heart disease risk more than simply cutting total fat.

Foods highest in saturated fat

Full ranking

Values per 100 g of edible portion, sorted high to low. The bar shows the share of the Daily Value.