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Top 10 Food Containing Saturated Fat

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ButterSaturated fats are fat composed of only saturated fatty acids, and have a characteristic identifiable feature that almost all of them are solids at room temperature. It is advised that their dietary intake is limited (but not completely ceased), as food containing saturated fat are associated increased risk of heart disease, stroke, and cancer occurrence. The latest guidelines of WHO recommend us to restrict the intake of saturated fatty fats to less than 10% of the daily total calorie intake. The following sections would let you know more about saturated fat rich foods.


Foods Sources of Saturated Fat

Fats from animal sources are one of the best sources of saturated fats like tallow, ghee, butter, cream, cheese, butter, margarine, lard, red meats, fat on meats, sour cream, egg yolks etc. There are plant sources too that contain appreciable amounts of saturated fat, like hydrogenated fats, vegetable shortening,  vanaspati, coconut oil, coconut milk, palm kernel oil, cocoa butter, nuts, etc. Food prepared with fats mentioned above too are laden with saturated fats like, baked products, whole milk dairy products, ice cream, bacon, sausage, processed meats, etc.


Here is a list of Top 10 Food Containing Saturated Fat.


  1. Hydrogenated Oils: When oils are hydrogenated on purpose it increases the amount of saturated fatty acids in it. Palm kernel and coconut oil have the highest saturated fat content (93%).
  2. Dried Coconut: Popular dessert additive and used in many an Asian curries, dried coconuts contain 57 grams of saturated fat per 100 gram serving. The content is lower in raw coconut (27g/100g).
  3. Butter: The next time you butter your bread remember, it contains 51 grams of saturated fat per 100g serving, i.e. 7g per tablespoon.
  4. Rendered Animal Fats (Tallow, Suet, Lard, Shortening): Commonly used to prepare burgers, meatballs, sausages, gravy, or fried foods, these are composed of 40% saturated fats (35-45g/100g).
  5. Dark Chocolate: 100g of dark baking chocolate contains 32 g of saturated fat, and a bar of milk chocolate contains 9.1g. But, Pure cocoa hardly has any saturated fat, and can be used as good substitute.
  6. Fish oil (Menhaden & Sardines): Fish oils contain a good proportion of saturated fats. The content varies with the source of oil; the most saturated fats are in Menhaden and Sardine oils (30% saturated fat), followed by Cod liver oil, Herring oil, and Salmon oil.
  7. Cheese: It is available in a wide range of varieties, and they differ in their saturated fat content. Hard goat cheese has the highest amount (24g/100g), followed by Cheddar, Roquefort, Fontina, Gjetost, Gruyere, Muenster, Monterey, and Parmesan.
  8. Nuts and Seeds (Pilinuts, Brazil nuts, & Macadamia): Although, nuts are heart healthy because of their other nutrients their intakebecause their saturated fat composition is 31%. Pilinuts have the highest content, followed by brazil nuts, macadamia, watermelon seeds, Cashews, Pine nuts, and Sesame Seeds..
  9. Processed Meats (Sausage & Pate): These popular processed meats contain a lot of the animal fats (15%).
  10. Whipped Cream: You may love it on your ice creams and shakes, but it contains 14g saturated fat per 100g serving.


Do you want to know how reducing saturated fats makes you Heart Healthy, read our article on Avoid Saturated Fats for Better Cardiovascular Health.


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Top 10 Food Containing Saturated Fat