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 3,248 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Oil, industrial, soy, fully hydrogenated | Fats and Oils | 93.97 g | 470% |
| 2 | Oil, industrial, cottonseed, fully hydrogenated | Fats and Oils | 93.61 g | 468% |
| 3 | Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners | Fats and Oils | 93.54 g | 468% |
| 4 | Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product | Fats and Oils | 92.61 g | 463% |
| 5 | Shortening confectionery, coconut (hydrogenated) and or palm kernel (hydrogenated) | Fats and Oils | 91.30 g | 456% |
| 6 | Oil, industrial, palm kernel (hydrogenated) , used for whipped toppings, non-dairy | Fats and Oils | 88.97 g | 445% |
| 7 | Oil, industrial, palm kernel (hydrogenated), filling fat | Fats and Oils | 88.21 g | 441% |
| 8 | Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts | Fats and Oils | 86.00 g | 430% |
| 9 | Oil, coconut | Fats and Oils | 82.47 g | 412% |
| 10 | Vegetable oil, palm kernel | Fats and Oils | 81.50 g | 408% |
| 11 | Oil, babassu | Fats and Oils | 81.20 g | 406% |
| 12 | Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated) | Fats and Oils | 71.44 g | 357% |
| 13 | Shortening, confectionery, fractionated palm | Fats and Oils | 65.50 g | 328% |
| 14 | Nuts, coconut meat, dried (desiccated), creamed | Nut and Seed Products | 61.26 g | 306% |
| 15 | Nuts, coconut meat, dried (desiccated), not sweetened | Nut and Seed Products | 57.22 g | 286% |
| 16 | Oil, cupu assu | Fats and Oils | 53.20 g | 266% |
| 17 | Oil, palm | Fats and Oils | 49.30 g | 246% |
| 18 | Shortening frying (heavy duty), palm (hydrogenated) | Fats and Oils | 47.50 g | 238% |
| 19 | Oil, sheanut | Fats and Oils | 46.60 g | 233% |
| 20 | Nuts, coconut meat, dried (desiccated), toasted | Nut and Seed Products | 41.68 g | 208% |
| 21 | Baking chocolate, unsweetened, squares | Sweets | 32.28 g | 161% |
| 22 | Nuts, coconut meat, dried (desiccated), sweetened, shredded | Nut and Seed Products | 31.47 g | 157% |
| 23 | Nuts, pilinuts, dried | Nut and Seed Products | 31.18 g | 156% |
| 24 | Nuts, coconut cream, raw (liquid expressed from grated meat) | Nut and Seed Products | 30.75 g | 154% |
| 25 | Shortening, multipurpose, soybean (hydrogenated) and palm (hydrogenated) | Fats and Oils | 30.42 g | 152% |
| 26 | Nuts, coconut meat, raw | Nut and Seed Products | 29.70 g | 148% |
| 27 | Candies, carob, unsweetened | Sweets | 29.02 g | 145% |
| 28 | Snacks, banana chips | Snacks | 28.97 g | 145% |
| 29 | Shortening, special purpose for baking, soybean (hydrogenated) palm and cottonseed | Fats and Oils | 28.84 g | 144% |
| 30 | Chocolate-flavored hazelnut spread | Sweets | 28.42 g | 142% |
| 31 | Oil, industrial, soy (partially hydrogenated ), palm, principal uses icings and fillings | Fats and Oils | 28.42 g | 142% |
| 32 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned | Nut and Seed Products | 28.10 g | 141% |
| 33 | Shortening cake mix, soybean (hydrogenated) and cottonseed (hydrogenated) | Fats and Oils | 27.20 g | 136% |
| 34 | Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged | Nut and Seed Products | 26.40 g | 132% |
| 35 | Spices, nutmeg, ground | Spices and Herbs | 25.94 g | 130% |
| 36 | Oil, cottonseed, salad or cooking | Fats and Oils | 25.90 g | 130% |
| 37 | Oil, industrial, soy (partially hydrogenated) and cottonseed, principal use as a tortilla shortening | Fats and Oils | 25.88 g | 129% |
| 38 | Shortening industrial, soybean (hydrogenated) and cottonseed | Fats and Oils | 25.60 g | 128% |
| 39 | Candies, coconut bar, not chocolate covered | Sweets | 25.54 g | 128% |
| 40 | Baking chocolate, unsweetened, liquid | Sweets | 25.29 g | 126% |
| 41 | Beverages, coffee, instant, with whitener, reduced calorie | Beverages | 25.13 g | 126% |
| 42 | Shortening household soybean (hydrogenated) and palm | Fats and Oils | 25.02 g | 125% |
| 43 | Shortening, household, soybean (partially hydrogenated)-cottonseed (partially hydrogenated) | Fats and Oils | 25.00 g | 125% |
| 44 | Shortening, vegetable, household, composite | Fats and Oils | 24.98 g | 125% |
| 45 | Oil, industrial, soy ( partially hydrogenated), all purpose | Fats and Oils | 24.75 g | 124% |
| 46 | Chocolate, dark, 70-85% cacao solids | Sweets | 24.49 g | 122% |
| 47 | Margarine-like shortening, industrial, soy (partially hydrogenated), cottonseed, and soy, principal use flaky pastries | Fats and Oils | 22.87 g | 114% |
| 48 | Snacks, corn-based, extruded, cones, plain | Snacks | 22.75 g | 114% |
| 49 | Snacks, granola bar, with coconut, chocolate coated | Snacks | 22.72 g | 114% |
| 50 | Chocolate, dark, 60-69% cacao solids | Sweets | 22.03 g | 110% |
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