Foods high in Fatty acids, total saturated

Saturated fat is a nutrient to limit rather than one to seek out. The body makes all the saturated fat it needs on its own, and diets high in it are consistently linked to higher LDL, or bad, cholesterol and increased cardiovascular risk. There is no RDA or AI for saturated fat, so no single target number will appear on this page. Instead, the figure worth knowing is a ceiling on the overall diet: the Dietary Guidelines for Americans recommend keeping saturated fat under 10 percent of daily calories, about 22 grams a day on a 2,000-calorie diet, while the American Heart Association recommends a stricter limit, under 6 percent of calories, for people already working to lower their LDL cholesterol. That group, along with anyone managing existing heart disease or other cardiovascular risk factors, has the strongest reason to track this list closely. The ranked foods below show saturated fat per 100 grams as measured, so naturally fat-dense foods such as tropical oils, butter, and fatty cuts of meat cluster at the top even when eaten in small amounts, while foods eaten in larger portions but lower in fat overall can still add up across a day. Use the ranking to spot concentrated sources worth trimming back, not as a list of foods to avoid outright.

Top 25 foods highest in Fatty acids, total saturated

Ranked by Fatty acids, total saturated per 100g, across Foundation Foods and FNDDS ingredients.

#	Food or ingredient	Source	Per 100g (G)
1	Oil, industrial, soy, fully hydrogenated	FNDDS ingredient	93.97
2	Oil, industrial, coconut, confection fat, typical basis for ice cream coatings	FNDDS ingredient	86.5
3	Oil, coconut	Foundation Food	82.5
4	Butter oil, anhydrous	FNDDS ingredient	61.92
5	Fat, beef tallow	FNDDS ingredient	49.8
6	Butter, stick, salted	FNDDS ingredient	45.6
7	Butter, stick, unsalted	FNDDS ingredient	45.6
8	Butter, whipped, with salt	FNDDS ingredient	45.39
9	Lard	FNDDS ingredient	39.2
10	Animal fat, bacon grease	FNDDS ingredient	39
11	Butter, light, stick, with salt	FNDDS ingredient	34.32
12	Baking chocolate, unsweetened, squares	FNDDS ingredient	32.28
13	Fat, chicken	FNDDS ingredient	29.8
14	Nuts, coconut meat, raw	FNDDS ingredient	29.7
15	Fat, turkey	FNDDS ingredient	29.4
16	Pork, cured, salt pork, raw	FNDDS ingredient	29.38
17	Snacks, banana chips	FNDDS ingredient	28.97
18	Beef, retail cuts, separable fat, cooked	FNDDS ingredient	28.5
19	Chocolate-flavored hazelnut spread	FNDDS ingredient	28.42
20	Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged	FNDDS ingredient	26.4
21	Spices, nutmeg, ground	FNDDS ingredient	25.94
22	Oil, cottonseed, salad or cooking	FNDDS ingredient	25.9
23	Shortening industrial, soybean (hydrogenated) and cottonseed	FNDDS ingredient	25.6
24	Beverages, coffee, instant, with whitener, reduced calorie	FNDDS ingredient	25.13
25	Shortening, vegetable, household, composite	FNDDS ingredient	24.98

Lowest in Fatty acids, total saturated

For contrast — the 10 lowest non-zero values on record, per 100g.

#	Food or ingredient	Source	Per 100g (G)
1828	Pear nectar, canned, without added ascorbic acid	FNDDS ingredient	0.001
1829	Mollusks, clam, mixed species, canned, liquid	FNDDS ingredient	0.002
1830	Beverages, tea, herb, other than chamomile, brewed	FNDDS ingredient	0.002
1831	Beverages, coffee, brewed, prepared with tap water, decaffeinated	FNDDS ingredient	0.002
1832	Beverages, tea, herb, brewed, chamomile	FNDDS ingredient	0.002
1833	Pears, canned, water pack, solids and liquids	FNDDS ingredient	0.002
1834	Cranberry juice blend, 100% juice, bottled, with added vitamin C and calcium	FNDDS ingredient	0.002
1835	Beverages, coffee, brewed, prepared with tap water	FNDDS ingredient	0.002
1836	Beverages, tea, black, brewed, prepared with tap water	FNDDS ingredient	0.002
1837	Beverages, tea, black, brewed, prepared with tap water, decaffeinated	FNDDS ingredient	0.002

More on Fatty acids, total saturated

What Fatty acids, total saturated is, how it is measured, and where these values come from.

Fatty acids, total saturated nutrient reference →

Last verified September 19, 2026 against USDA FoodData Central — Foundation Foods.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.