Saturated fats are an unhealthy class of fats. Unfortunately, they are present in many foods. The majority of foods high in saturated fat come from animal sources. These sources include beef, pork, chicken, shellfish, egg yolks, and dairy such as cream, milk, and butter. Certain non-animal food sources also have high levels. These sources include coconut oil, palm oil, lard, and vegetable shortenings. The following table provides a list of foods high in saturated fat. Total fat, saturated fat, and cholesterol are provided per serving. Also included are healthier alternatives with little to no saturated fat per serving.
As a note, saturated fats contribute to elevated LDL (bad) cholesterol levels increasing one’s risks of heart disease, heart attack, and stroke. They are also a key risk factor for cardiovascular disease. The American Heart Association advises that they account for less than 7% of daily caloric intake. This percentage equates to less than 17 grams per day based on a 2200 calorie diet. You can reduce such consumption by limiting consumption of foods high in saturated fat and by eating foods high in monounsaturated or polyunsaturated fats.
Foods High in Saturated Fat (Marked in Red)
Food |
Total Fat (g) |
Saturated Fat (g) |
Cholesterol (mg) |
|
Dairy Products |
||||
| Milk (8 oz. Serving Size) | ||||
| Skim milk |
0 |
0 |
5 |
|
| Milk (1% lowfat) |
3 |
2 |
10 |
|
| Milk (2% lowfat) |
5 |
3 |
20 |
|
| Milk (whole) |
8 |
5 |
25 |
|
| Ice Cream ( lowfat milk) |
5 |
3 |
20 |
|
| Ice cream (whole milk) |
13 |
8 |
45 |
|
| Eggs (1 Egg) | ||||
| Egg white |
0 |
0 |
0 |
|
| Egg with yolk |
5 |
2 |
185 |
|
| Yogurt (4 oz. Serving Size) | ||||
| Plain yogurt (skim milk) |
0 |
0 |
5 |
|
| Plain yogurt (lowfat milk) |
4 |
2 |
15 |
|
| Plain yogurt (whole milk) |
8 |
5 |
30 |
|
| Cheeses (2 oz. serving) | ||||
| Mozzarella (part skim) |
10 |
6 |
35 |
|
| Mozzarella (whole milk) |
12 |
7 |
45 |
|
| Swiss |
16 |
10 |
25 |
|
| American |
12 |
8 |
35 |
|
| Cheddar |
12 |
8 |
35 |
|
Fats & Oils (1 Tablespoon) |
||||
| Butter |
12 |
7 |
30 |
|
| Lard |
13 |
5 |
15 |
|
| Margarine |
11 |
2 |
0 |
|
| Olive oil |
14 |
2 |
0 |
|
| Canola oil |
14 |
1 |
0 |
|
| Corn oil |
14 |
2 |
0 |
|
| Safflower oil |
14 |
1 |
0 |
|
| Sunflower oil |
14 |
1 |
0 |
|
Meats |
||||
| Beef (6 oz. serving) | ||||
| Beef tenderloin |
15 |
6 |
145 |
|
| Sirloin (broiled) |
11 |
4 |
105 |
|
| T-Bone (broiled) |
15 |
5 |
95 |
|
| Top round (broiled) |
8 |
3 |
105 |
|
| Hamburger (85% lean) |
25 |
10 |
115 |
|
| Hot dogs (2) |
35 |
14 |
65 |
|
| Pork (6 oz. serving) | ||||
| Pork tenderloin (roasted) |
8 |
3 |
135 |
|
| Pork shoulder (roasted) |
24 |
14 |
155 |
|
| Pork rump (roasted) |
24 |
9 |
165 |
|
| Bacon (fried) |
70 |
23 |
185 |
|
| Sausages (2 links, fried) |
45 |
15 |
125 |
|
| Chicken (6 oz. serving) | ||||
| White meat (no skin) |
6 |
1 |
140 |
|
| White meat (skin) |
12 |
4 |
140 |
|
| Dark meat (no skin) |
18 |
5 |
160 |
|
| Dark meat (skin) |
26 |
7 |
160 |
|
| Turkey (6 oz. serving) | ||||
| White meat (no skin) |
6 |
2 |
120 |
|
| White meat (skin) |
14 |
4 |
120 |
|
| Dark meat (no skin) |
12 |
4 |
145 |
|
| Dark meat (skin) |
20 |
6 |
150 |
|
| Lamb (6 oz. serving) | ||||
| Leg of lamb (roasted) |
11 |
4 |
150 |
|
| Lamb loin chop (roasted) |
28 |
11 |
125 |
|
| Seafood (6 oz. serving) | ||||
| Salmon (baked or broiled) |
22 |
4 |
110 |
|
| Tuna (baked or broiled) |
10 |
12 |
80 |
|
| Halibut (baked or broiled) |
5 |
1 |
65 |
|
| Lobster (steamed) |
1 |
0 |
120 |
|
| Clams (steamed) |
3 |
0 |
70 |
|
| Shrimp (steamed) |
4 |
1 |
330 |
|
Nuts and Seeds (1 oz. serving) |
||||
| Almonds |
14 |
1 |
0 |
|
| Peanuts |
11 |
2 |
0 | |
| Cashews |
14 |
2 |
0 |
|
| Pecans |
20 |
2 |
0 |
|
| Pistachio nuts |
7 |
1 |
0 |
|
| Walnuts |
18 |
2 |
0 |
|
| Flax seeds |
12 |
1 |
0 |
|
| Sunflower seeds |
7 |
1 |
0 |
|
| Pumpkin Seeds |
12 |
2 |
0 |
|
| Sesame Seeds |
14 |
2 |
0 |
|
EMG’s Nutrition Homepage:How to Eat Healthy
External Resources:Wikipedia: Saturated Fatty Acids
References1. Joint WHO/FAO Expert Consultation (2003). Diet, Nutrition and the Prevention of Chronic Diseases (WHO technical report series 916). World Health Organization. pp. 81–94. ISBN 92-4-120916-X.
2. Kris-Etherton PM, Innis S (September 2007). “Position of the American Dietetic Association and Dietitians of Canada: Dietary Fatty Acids”. Journal of the American Dietetic Association 107 (9): 1599–1611 [1603]. PMID 17936958.
3. Chowdhury R, Warnakula S, Kunutsor S, Crowe F, Ward HA, Johnson L, Franco OH, Butterworth AS, Forouhi NG, Thompson SG, Khaw KT, Mozaffarian D, Danesh J, Di Angelantonio E (2014). “Association of dietary, circulating, and supplement fatty acids with coronary risk: a systematic review and meta-analysis”. Ann. Intern. Med. 160 (6): 398–406.