Vegan foods high in Saturated Fat (USDA Foundation)

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 1–34 of 34 foods

#	Food	Category	Per 100 g	% DV
1	Oil, coconut	Fats and Oils	82.50 g	412%
2	Oil, peanut	Fats and Oils	16.20 g	81%
3	Oil, olive, extra light	Fats and Oils	15.82 g	79%
4	Oil, olive, extra virgin	Fats and Oils	15.40 g	77%
5	Oil, soybean	Fats and Oils	14.90 g	74%
6	Flour, coconut	Nut and Seed Products	14.00 g	70%
7	Oil, corn	Fats and Oils	13.40 g	67%
8	Peanut butter, smooth style, with salt	Legumes and Legume Products	10.10 g	50%
9	Oil, sunflower	Fats and Oils	8.99 g	45%
10	Sesame butter, creamy	Nut and Seed Products	8.97 g	45%
11	Peanut butter, creamy	Legumes and Legume Products	8.41 g	42%
12	Oil, safflower	Fats and Oils	7.65 g	38%
13	Oil, canola	Fats and Oils	6.61 g	33%
14	Nuts, pecans, halves, raw	Nut and Seed Products	6.46 g	32%
15	Nuts, walnuts, English, halves, raw	Nut and Seed Products	6.05 g	30%
16	Seeds, sunflower seed kernels, dry roasted, with salt added	Nut and Seed Products	5.36 g	27%
17	Cookies, oatmeal, soft, with raisins	Baked Products	4.78 g	24%
18	Nuts, almonds, dry roasted, with salt added	Nut and Seed Products	4.56 g	23%
19	Almond butter, creamy	Nut and Seed Products	4.25 g	21%
20	Nuts, almonds, whole, raw	Nut and Seed Products	3.79 g	19%
21	Flaxseed, ground	Nut and Seed Products	3.28 g	16%
22	Olives, green, Manzanilla, stuffed with pimiento	Fruits and Fruit Juices	2.30 g	12%
23	Hummus, commercial	Legumes and Legume Products	2.22 g	11%
24	Restaurant, Latino, pupusas con frijoles (pupusas, bean)	Restaurant Foods	2.19 g	11%
25	Onion rings, breaded, par fried, frozen, prepared, heated in oven	Vegetables and Vegetable Products	2.15 g	11%
26	Bread, white, commercially prepared	Baked Products	0.82 g	4%
27	Bread, whole-wheat, commercially prepared	Baked Products	0.73 g	4%
28	Flour, chestnut	Nut and Seed Products	0.69 g	3%
29	Soy milk, unsweetened, plain, shelf stable	Legumes and Legume Products	0.31 g	2%
30	Soy milk, unsweetened, plain, shelf stable	Legumes and Legume Products	0.31 g	2%
31	Mustard, prepared, yellow	Spices and Herbs	0.25 g	1%
32	Sauce, pasta, spaghetti/marinara, ready-to-serve	Soups, Sauces, and Gravies	0.17 g	1%
33	Broccoli, raw	Vegetables and Vegetable Products	0.04 g	0%
34	Broccoli, raw	Vegetables and Vegetable Products	0.04 g	0%

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Vegan foods high in Saturated Fat (USDA Foundation)

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