Foods high in Saturated Fat

Dairy and meat products dominate this ranking because saturated fat chains pack tightly into animal tissues. Milk fat, lard, and beef marbling contain more than 10 times the saturated fat you find in oils or nuts. This reflects basic biology: animals store energy as saturated fats, while plants tend toward unsaturated ones.

The table ranks by saturated fat concentration alone, so a food that appears high might still contribute less total fat to your meal than a larger quantity of something ranked lower. Portion size matters more than position here. Coconut and palm oils sit near animal products on this list, even though they are plant-based.

FDA daily value: 20 g

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Showing 1–50 of 12,411 foods

#	Food	Category	Per 100 g	% DV	Source
1	Fish oil, menhaden, fully hydrogenated	Fats and Oils	95.60 g	478%	USDA_SR
2	Fish oil, menhaden, fully hydrogenated	Fats and Oils	95.60 g	478%	CNF
3	Oil, industrial, soy, fully hydrogenated	Fats and Oils	93.97 g	470%	USDA_SR
4	Oil, industrial, palm kernel (hydrogenated), confection fat, uses similar to 95 degree hard butter	Fats and Oils	93.70 g	469%	USDA_SR
5	Oil, industrial, cottonseed, fully hydrogenated	Fats and Oils	93.61 g	468%	USDA_SR
6	Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners	Fats and Oils	93.54 g	468%	USDA_SR
7	Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product	Fats and Oils	92.61 g	463%	USDA_SR
8	Shortening confectionery, coconut (hydrogenated) and or palm kernel (hydrogenated)	Fats and Oils	91.30 g	456%	USDA_SR
9	Oil, nutmeg butter	Fats and Oils	90.00 g	450%	USDA_SR
10	Oil, industrial, palm kernel (hydrogenated) , used for whipped toppings, non-dairy	Fats and Oils	88.97 g	445%	USDA_SR
11	Oil, industrial, palm kernel (hydrogenated), filling fat	Fats and Oils	88.21 g	441%	USDA_SR
12	Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter	Fats and Oils	87.56 g	438%	USDA_SR
13	Oil, industrial, coconut, confection fat, typical basis for ice cream coatings	Fats and Oils	86.50 g	433%	USDA_SR
14	Vegetable oil, coconut	Fats and Oils	86.50 g	432%	CNF
15	Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts	Fats and Oils	86.00 g	430%	USDA_SR
16	Oil, ucuhuba butter	Fats and Oils	85.20 g	426%	USDA_SR
17	Oil, coconut	Fats and Oils	82.50 g	412%	USDA_FF
18	Oil, coconut	Fats and Oils	82.47 g	412%	USDA_SR
19	Vegetable oil, palm kernel	Fats and Oils	81.50 g	408%	USDA_SR
20	Vegetable oil, palm kernel	Fats and Oils	81.50 g	408%	CNF
21	Oil, babassu	Fats and Oils	81.20 g	406%	USDA_SR
22	Vegetable oil, babassu	Fats and Oils	81.20 g	406%	CNF
23	Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated)	Fats and Oils	71.44 g	357%	USDA_SR
24	Shortening, confectionery, fractionated palm	Fats and Oils	65.50 g	328%	USDA_SR
25	Butter oil, anhydrous	Dairy and Egg Products	61.92 g	310%	USDA_SR
26	Butter oil, anhydrous	Dairy and Egg Products	61.92 g	310%	CNF
27	Nuts, coconut meat, dried (desiccated), creamed	Nut and Seed Products	61.26 g	306%	USDA_SR
28	Nuts, coconut meat, desiccated, creamed	Nuts and Seeds	61.26 g	306%	CNF
29	Butter, Clarified butter (ghee)	Dairy and Egg Products	60.00 g	300%	USDA_SR
30	Oil, cocoa butter	Fats and Oils	59.70 g	299%	USDA_SR
31	Vegetable oil, cocoa butter	Fats and Oils	59.70 g	299%	CNF
32	Nuts, coconut meat, dried (desiccated), not sweetened	Nut and Seed Products	57.22 g	286%	USDA_SR
33	Nuts, coconut meat, desiccated, unsweetened	Nuts and Seeds	57.22 g	286%	CNF
34	Oil, cupu assu	Fats and Oils	53.20 g	266%	USDA_SR
35	Beef, variety meats and by-products, suet, raw	Beef Products	52.30 g	262%	USDA_SR
36	Beef, suet, raw	Beef Products	52.30 g	262%	CNF
37	Butter, salted	Dairy and Egg Products	51.37 g	257%	USDA_SR
38	Butter, regular	Dairy and Egg Products	51.37 g	257%	CNF
39	Butter, unsalted	Dairy and Egg Products	51.37 g	257%	CNF
40	Butter, without salt	Dairy and Egg Products	50.49 g	252%	USDA_SR
41	Butter, whipped	Dairy and Egg Products	50.49 g	252%	CNF
42	Fat, beef tallow	Fats and Oils	49.80 g	249%	USDA_SR
43	Animal fat, beef tallow	Fats and Oils	49.80 g	249%	CNF
44	Oil, palm	Fats and Oils	49.30 g	246%	USDA_SR
45	Vegetable oil, palm	Fats and Oils	49.30 g	246%	CNF
46	Shortening frying (heavy duty), palm (hydrogenated)	Fats and Oils	47.50 g	238%	USDA_SR
47	Animal fat, mutton tallow	Fats and Oils	47.30 g	236%	CNF
48	Oil, sheanut	Fats and Oils	46.60 g	233%	USDA_SR
49	Butter, stick, salted	Dairy and Egg Products	45.60 g	228%	USDA_FF
50	Shortening, household, unspecified vegetable and animal oils	Fats and Oils	45.41 g	227%	CNF

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Foods high in Saturated Fat

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