Foods High in Saturated Fat

Overview

These 50 foods have the highest Saturated Fat content per 100g serving. The top-ranked food, Fish oil, menhaden, fully hydrogenated, provides 95.6 g (478% of the Daily Value).

The FDA recommends 20 g of Saturated Fat daily. Foods on this list average 60.7 g per 100g (303% DV).

#1 Food

95.6

g per 100g

Daily Value

Foods Listed

ranked by Saturated Fat

Full Rankings

#	Food	Saturated Fat	% DV	Calories	Info
1	Fish oil, menhaden, fully hydrogenated	95.6 g	478%	902	95.6 g 478% DV 902 cal
2	Oil, industrial, soy, fully hydrogenated	94.0 g	470%	884	94.0 g 470% DV 884 cal
3	Oil, industrial, palm kernel (hydrogenated), confection fat, uses similar to 95 degree hard butter	93.7 g	469%	884	93.7 g 469% DV 884 cal
4	Oil, industrial, cottonseed, fully hydrogenated	93.6 g	468%	884	93.6 g 468% DV 884 cal
5	Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners	93.5 g	468%	880	93.5 g 468% DV 880 cal
6	Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product	92.6 g	463%	884	92.6 g 463% DV 884 cal
7	Shortening confectionery, coconut (hydrogenated) and or palm kernel (hydrogenated)	91.3 g	457%	884	91.3 g 457% DV 884 cal
8	Oil, nutmeg butter	90.0 g	450%	884	90.0 g 450% DV 884 cal
9	Oil, industrial, palm kernel (hydrogenated) , used for whipped toppings, non-dairy	89.0 g	445%	884	89.0 g 445% DV 884 cal
10	Oil, industrial, palm kernel (hydrogenated), filling fat	88.2 g	441%	884	88.2 g 441% DV 884 cal
11	Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter	87.6 g	438%	884	87.6 g 438% DV 884 cal
12	Oil, industrial, coconut, confection fat, typical basis for ice cream coatings	86.5 g	433%	884	86.5 g 433% DV 884 cal
13	Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts	86.0 g	430%	884	86.0 g 430% DV 884 cal
14	Oil, ucuhuba butter	85.2 g	426%	884	85.2 g 426% DV 884 cal
15	Oil, coconut	82.5 g	412%	892	82.5 g 412% DV 892 cal
16	Vegetable oil, palm kernel	81.5 g	408%	862	81.5 g 408% DV 862 cal
17	Oil, babassu	81.2 g	406%	884	81.2 g 406% DV 884 cal
18	Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated)	71.4 g	357%	880	71.4 g 357% DV 880 cal
19	Shortening, confectionery, fractionated palm	65.5 g	328%	884	65.5 g 328% DV 884 cal
20	Butter oil, anhydrous	61.9 g	310%	876	61.9 g 310% DV 876 cal
21	Nuts, coconut meat, dried (desiccated), creamed	61.3 g	306%	684	61.3 g 306% DV 684 cal
22	Butter, Clarified butter (ghee)	60.0 g	300%	900	60.0 g 300% DV 900 cal
23	Oil, cocoa butter	59.7 g	299%	884	59.7 g 299% DV 884 cal
24	Nuts, coconut meat, dried (desiccated), not sweetened	57.2 g	286%	660	57.2 g 286% DV 660 cal
25	Oil, cupu assu	53.2 g	266%	884	53.2 g 266% DV 884 cal
26	Beef, variety meats and by-products, suet, raw	52.3 g	262%	854	52.3 g 262% DV 854 cal
27	Butter, salted	51.4 g	257%	717	51.4 g 257% DV 717 cal
28	Butter, without salt	50.5 g	252%	717	50.5 g 252% DV 717 cal
29	Fat, beef tallow	49.8 g	249%	902	49.8 g 249% DV 902 cal
30	Oil, palm	49.3 g	247%	884	49.3 g 247% DV 884 cal
31	Shortening frying (heavy duty), palm (hydrogenated)	47.5 g	238%	884	47.5 g 238% DV 884 cal
32	Oil, sheanut	46.6 g	233%	884	46.6 g 233% DV 884 cal
33	Butter, stick, salted	45.6 g	228%	0	45.6 g 228% DV 0 cal
34	Butter, whipped, with salt	45.4 g	227%	731	45.4 g 227% DV 731 cal
35	Pork, fresh, variety meats and by-products, leaf fat, raw	45.2 g	226%	857	45.2 g 226% DV 857 cal
36	Shortening frying (heavy duty), beef tallow and cottonseed	44.9 g	225%	900	44.9 g 225% DV 900 cal
37	Nuts, coconut meat, dried (desiccated), toasted	41.7 g	208%	592	41.7 g 208% DV 592 cal
38	Shortening, household, lard and vegetable oil	40.3 g	202%	900	40.3 g 202% DV 900 cal
39	Lard	39.2 g	196%	902	39.2 g 196% DV 902 cal
40	Animal fat, bacon grease	39.0 g	195%	897	39.0 g 195% DV 897 cal
41	Dessert topping, powdered	36.7 g	184%	577	36.7 g 184% DV 577 cal
42	Shortening industrial, lard and vegetable oil	35.7 g	179%	900	35.7 g 179% DV 900 cal
43	Lamb, Australian, imported, fresh, separable fat, raw	35.4 g	177%	648	35.4 g 177% DV 648 cal
44	Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat, raw	35.3 g	176%	640	35.3 g 176% DV 640 cal
45	Lamb, Australian, imported, fresh, separable fat, cooked	34.8 g	174%	639	34.8 g 174% DV 639 cal
46	Butter, light, stick, without salt	34.3 g	172%	499	34.3 g 172% DV 499 cal
47	Butter, light, stick, with salt	34.3 g	172%	499	34.3 g 172% DV 499 cal
48	Veal, composite of trimmed retail cuts, separable fat, raw	32.9 g	165%	638	32.9 g 165% DV 638 cal
49	Veal, composite of trimmed retail cuts, separable fat, cooked	32.4 g	162%	642	32.4 g 162% DV 642 cal
50	Lamb, New Zealand, imported, subcutaneous fat, raw	32.4 g	162%	703	32.4 g 162% DV 703 cal

All values per 100g. Source: USDA FoodData Central.

Frequently Asked Questions

What food has the most Saturated Fat?

Fish oil, menhaden, fully hydrogenated has the highest Saturated Fat content at 95.6 g per 100g, which is 478% of the Daily Value.

How much Saturated Fat do I need daily?

The FDA Daily Value for Saturated Fat is 20 g. The top foods on this list provide 303% of that in just 100g.

What are good sources of Saturated Fat?

The best sources include Fish oil, menhaden, fully hydrogenated, Oil, industrial, soy, fully hydrogenated, and Oil, industrial, palm kernel (hydrogenated), confection fat, uses similar to 95 degree hard butter. All provide significant amounts per 100g serving.