rationTracker

Foods High in Saturated Fat

Saturated fat is solid at room temperature and found mainly in animal foods and tropical oils. Keeping intake moderate supports healthier cholesterol balance over time.

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Key takeaways

  • Shortening Confectionery Coconut (Hydrogenated) And Or Palm Kernel (Hydrogenated) has the most saturated fat per 100 g among whole foods, at 91.3 g.
  • Per 100 calories, Shortening Confectionery Coconut (Hydrogenated) And Or Palm Kernel (Hydrogenated) ranks first at 10.3 g.
  • General guidance is to keep saturated fat under 20 g per day.

Saturated Fat at a glance

Daily cap
20 g

Top sources per 100 grams

The most concentrated sources by weight. Fortified products, supplements, and spices are excluded so the ranking reflects commonly eaten foods.

  1. 1Shortening Confectionery Coconut (Hydrogenated) And Or Palm Kernel (Hydrogenated)91.3 g / 100 g
  2. 2Oil Nutmeg Butter90 g / 100 g
  3. 3Oil Ucuhuba Butter85.2 g / 100 g
  4. 4Oil Coconut82.5 g / 100 g
  5. 5Vegetable Oil Palm Kernel81.5 g / 100 g
  6. 6Oil Babassu81.2 g / 100 g
  7. 7Shortening Confectionery65.5 g / 100 g
  8. 8Fish Oil Menhaden63 g / 100 g
  9. 9Butter Oil Anhydrous61.9 g / 100 g
  10. 10Butter Clarified Butter (Ghee)60 g / 100 g
  11. 11Oil Cocoa Butter59.7 g / 100 g
  12. 12Oil Cupu Assu53.2 g / 100 g
  13. 13Beef Suet52.3 g / 100 g
  14. 14Butter50.5 g / 100 g
  15. 15Oil Palm49.3 g / 100 g
  16. 16Oil Industrial47.7 g / 100 g
  17. 17Shortening Frying (Heavy Duty) Palm (Hydrogenated)47.5 g / 100 g
  18. 18Oil Sheanut46.6 g / 100 g
  19. 19Butter Whipped45.4 g / 100 g
  20. 20Pork Leaf Fat45.2 g / 100 g
  21. 21Shortening Frying (Heavy Duty) Beef Tallow And Cottonseed44.9 g / 100 g
  22. 22Lard39.2 g / 100 g
  23. 23Shortening Industrial Lard And Vegetable Oil35.7 g / 100 g
  24. 24Butter Light34.3 g / 100 g
  25. 25Shortening Household32.7 g / 100 g

Top sources per 100 calories

The same catalog ranked by nutrient density per calorie, which is useful when working within a calorie budget.

  1. 1Shortening Confectionery Coconut (Hydrogenated) And Or Palm Kernel (Hydrogenated)10.3 g / 100 kcal
  2. 2Oil Nutmeg Butter10.2 g / 100 kcal
  3. 3Oil Ucuhuba Butter9.64 g / 100 kcal
  4. 4Oil Coconut9.57 g / 100 kcal
  5. 5Vegetable Oil Palm Kernel9.45 g / 100 kcal
  6. 6Nuts Coconut Cream9.33 g / 100 kcal
  7. 7Oil Babassu9.19 g / 100 kcal
  8. 8Nuts Coconut Milk9.17 g / 100 kcal
  9. 9Sour Cream Imitation8.56 g / 100 kcal
  10. 10Nuts Coconut Meat8.39 g / 100 kcal
  11. 11Shortening Confectionery7.41 g / 100 kcal
  12. 12Butter Oil Anhydrous7.07 g / 100 kcal
  13. 13Butter7.04 g / 100 kcal
  14. 14Fish Oil Menhaden6.98 g / 100 kcal
  15. 15Butter Light6.87 g / 100 kcal
  16. 16Cream Substitute With Lauric Acid Oil And Sodium Caseinate6.84 g / 100 kcal
  17. 17Cream Heavy Whipping6.76 g / 100 kcal
  18. 18Oil Cocoa Butter6.75 g / 100 kcal
  19. 19Butter Clarified Butter (Ghee)6.67 g / 100 kcal
  20. 20Cream Light Whipping6.61 g / 100 kcal
  21. 21Butter Whipped6.21 g / 100 kcal
  22. 22Beef Suet6.12 g / 100 kcal
  23. 23Cheese Spread Cream Cheese Base6.1 g / 100 kcal
  24. 24Oil Cupu Assu6.02 g / 100 kcal
  25. 25Cream Heavy5.95 g / 100 kcal

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