RationTracker

Foods High in Saturated Fat

By the Ration Editorial Team · Reviewed against primary research

Bar chart ranking the foods highest in Saturated Fat: Pork Backfat, Whipped Butter, Veal External Fat Only and more
20 g = 100% Daily Value · USDA laboratory data · Fortified products and supplements excluded

Want to see how much saturated fat you actually get? Track it free with Ration →

Key takeaways

  • Pork Backfat tops the list: 36.4 g of saturated fat per 4 oz, 182% of the daily target.
  • General guidance is to keep saturated fat under 20 g per day.

Saturated Fat at a glance

Daily cap
20 g

Top Food Sources

Bar chart ranking the animal foods highest in Saturated Fat per serving, as a percent of the daily target
Animal foods ranked by saturated fat in one serving · 20 g = 100% Daily Value · USDA laboratory data · Fortified products and supplements excluded
Bar chart ranking the plant foods highest in Saturated Fat per serving, as a percent of the daily target
Plant foods ranked by saturated fat in one serving · 20 g = 100% Daily Value · USDA laboratory data · Fortified products and supplements excluded
  1. 1Pork Backfat · per 4 oz · 36.4 g · 918 cal182 % DV
  2. 2Whipped Butter · per 1 stick · 34.5 g · 556 cal173 % DV
  3. 3Veal External Fat Only · per 4 oz · 21.6 g · 568 cal108 % DV
  4. 4Pork Composite Of Separable Fat · per 3 oz · 17 g · 465 cal85 % DV
  5. 5Veal Seam Fat Only · per 4 oz · 16.1 g · 502 cal80 % DV
  6. 6Queso Fresco Cheese · per 1 cup, crumbled · 15.7 g · 365 cal79 % DV
  7. 7Beef Suet · per 1 oz · 14.6 g · 239 cal73 % DV
  8. 8Coconut Meat · per 1 piece (2" x 2" x 1/2") · 13.4 g · 159 cal67 % DV
  9. 9White Cheese · per 1 cup grated · 13.3 g · 311 cal66 % DV
  10. 10Pork 72% Lean / 28% Fat · per 4 oz · 12.8 g · 444 cal64 % DV
  11. 11Pork Leaf Fat · per 1 oz · 12.7 g · 240 cal63 % DV
  12. 12Nutmeg Butter · per 1 tbsp · 12.6 g · 124 cal63 % DV
  13. 13Turkey Mechanically Deboned · per 0.5 lb · 12.1 g · 456 cal60 % DV
  14. 14Ucuhuba Butter · per 1 tbsp · 11.9 g · 124 cal60 % DV
  15. 15Confectionery Coconut (Hydrogenated) And Or Palm Kernel Shortening (Hydrogenated) · per 1 tbsp · 11.9 g · 115 cal59 % DV
  16. 16Vegetable Oil Palm Kernel · per 1 tablespoon · 11.4 g · 121 cal57 % DV
Percent of the general adult daily target in one serving, from USDA portion data. Fortified products, supplements, and spices are excluded.

Food values compiled from public nutrition databases and published research. Rankings exclude fortified products and supplements to reflect whole foods.

One-page printable guide to the foods highest in Saturated Fat, with percent daily value and serving size for eachFree one-pagerThe Saturated Fat cheat sheetEvery top source with its serving size, percent of your daily target, and calories. Print it, save it, or stick it on the fridge.Open the printable guide

Read next

Foods High in Vitamin DVitamin D supports calcium absorption and bone health, and it is also tied into hormone regulation. Sun exposure produces it, but food and supplements help fill the gap.