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 2001–2050 of 7,426 foods
| # | Food | Category | Per 100 g | % DV | Source |
|---|---|---|---|---|---|
| 2001 | Biscuits, plain or buttermilk, refrigerated dough, lower fat | Baked Products | 3.14 g | 16% | USDA_SR |
| 2002 | Biscuit, plain/buttermilk, refrigerated dough, lower fat | Baked Products | 3.14 g | 16% | CNF |
| 2003 | Soybeans, mature seeds, dry roasted | Legumes and Legume Products | 3.13 g | 16% | USDA_SR |
| 2004 | Soybeans, dry, roasted | Legumes and Legume Products | 3.13 g | 16% | CNF |
| 2005 | Egg, whole, raw, fresh | Dairy and Egg Products | 3.13 g | 16% | USDA_SR |
| 2006 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH'S Halloween Crunch | Breakfast Cereals | 3.12 g | 16% | USDA_SR |
| 2007 | Egg, whole, cooked, poached | Dairy and Egg Products | 3.11 g | 16% | USDA_SR |
| 2008 | Parmesan cheese topping, fat free | Dairy and Egg Products | 3.11 g | 16% | USDA_SR |
| 2009 | Nuts, acorns, raw | Nut and Seed Products | 3.10 g | 16% | USDA_SR |
| 2010 | Nuts, acorns, raw | Nuts and Seeds | 3.10 g | 16% | CNF |
| 2011 | Milk, filled, fluid, with lauric acid oil | Dairy and Egg Products | 3.10 g | 16% | USDA_SR |
| 2012 | Bread, cornbread, dry mix, enriched (includes corn muffin mix) | Baked Products | 3.09 g | 15% | USDA_SR |
| 2013 | Bread, cornbread, dry mix, unenriched (includes corn muffin mix) | Baked Products | 3.09 g | 15% | USDA_SR |
| 2014 | Toaster Pastries, fruit, frosted (include apples, blueberry, cherry, strawberry) | Baked Products | 3.09 g | 15% | USDA_SR |
| 2015 | Toaster pastry, fruit, frosted (apple, blueberry, cherry, strawberry) | Baked Products | 3.09 g | 15% | CNF |
| 2016 | Bread, cornbread (also corn muffin mix), dry mix, unprepared | Baked Products | 3.09 g | 15% | CNF |
| 2017 | Frozen novelties, ice cream type, sundae, prepackaged | Sweets | 3.09 g | 15% | USDA_SR |
| 2018 | Dessert, frozen, ice cream, sundae, prepackaged | Sweets | 3.09 g | 15% | CNF |
| 2019 | Cereals ready-to-eat, QUAKER, Christmas Crunch | Breakfast Cereals | 3.08 g | 15% | USDA_SR |
| 2020 | Sweet rolls, cinnamon, refrigerated dough with frosting | Baked Products | 3.08 g | 15% | USDA_SR |
| 2021 | Sweet roll, cinnamon, refrigerated dough, with icing (frosting) | Baked Products | 3.08 g | 15% | CNF |
| 2022 | Cereals ready-to-eat, QUAKER, CAP'N CRUNCH with CRUNCHBERRIES | Breakfast Cereals | 3.08 g | 15% | USDA_SR |
| 2023 | Sweet rolls, cinnamon, commercially prepared with raisins | Baked Products | 3.08 g | 15% | USDA_SR |
| 2024 | Sweet roll, cinnamon with raisins, commercial | Baked Products | 3.08 g | 15% | CNF |
| 2025 | Infant formula, MEAD JOHNSON, ENFAMIL, LIPIL, low iron, liquid concentrate, with ARA and DHA | Baby Foods | 3.08 g | 15% | USDA_SR |
| 2026 | Cookies, ladyfingers, with lemon juice and rind | Baked Products | 3.07 g | 15% | USDA_SR |
| 2027 | Cookie, ladyfinger (with lemon juice and rind) | Baked Products | 3.07 g | 15% | CNF |
| 2028 | Yogourt, plain, Balkan style (4-6% M.F.) | Dairy and Egg Products | 3.06 g | 15% | CNF |
| 2029 | Potatoes, mashed, dehydrated, prepared from granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 3.06 g | 15% | USDA_SR |
| 2030 | Potato, mashed, dehydrated, granules without milk, whole milk and butter added | Vegetables and Vegetable Products | 3.06 g | 15% | CNF |
| 2031 | Peanuts, all types, cooked, boiled, with salt | Legumes and Legume Products | 3.06 g | 15% | USDA_SR |
| 2032 | Peanuts, all types, boiled, salted | Legumes and Legume Products | 3.06 g | 15% | CNF |
| 2033 | Pie, apple, prepared from recipe | Baked Products | 3.05 g | 15% | USDA_SR |
| 2034 | Pie, apple, homemade, 2 crust | Baked Products | 3.05 g | 15% | CNF |
| 2035 | CRACKER BARREL, grilled sirloin steak | Restaurant Foods | 3.04 g | 15% | USDA_SR |
| 2036 | Egg, chicken, whole, cooked, poached | Dairy and Egg Products | 3.04 g | 15% | CNF |
| 2037 | Egg, chicken, whole, cooked, boiled in shell, hard-cooked | Dairy and Egg Products | 3.04 g | 15% | CNF |
| 2038 | Egg, chicken, whole, fresh or frozen, raw | Dairy and Egg Products | 3.04 g | 15% | CNF |
| 2039 | Bread, pound cake type, pan de torta salvadoran | Baked Products | 3.04 g | 15% | USDA_SR |
| 2040 | Peanut flour, low fat | Legumes and Legume Products | 3.04 g | 15% | USDA_SR |
| 2041 | Cereal, ready to eat, Peanut Butter Granola, Nature's Path | Breakfast cereals | 3.04 g | 15% | CNF |
| 2042 | Peanut flour, low-fat | Legumes and Legume Products | 3.04 g | 15% | CNF |
| 2043 | Milk substitutes, fluid, with lauric acid oil | Dairy and Egg Products | 3.04 g | 15% | USDA_SR |
| 2044 | Cookies, ladyfingers, without lemon juice and rind | Baked Products | 3.02 g | 15% | USDA_SR |
| 2045 | Cookie, ladyfinger (without lemon juice or peel) | Baked Products | 3.02 g | 15% | CNF |
| 2046 | Soy flour, full-fat, raw | Legumes and Legume Products | 2.99 g | 15% | USDA_SR |
| 2047 | Soy flour, full-fat, raw | Legumes and Legume Products | 2.99 g | 15% | CNF |
| 2048 | Pie, cherry, prepared from recipe | Baked Products | 2.98 g | 15% | USDA_SR |
| 2049 | Pie, cherry, homemade, 2 crust | Baked Products | 2.98 g | 15% | CNF |
| 2050 | Salad Dressing, coleslaw, reduced fat | Fats and Oils | 2.98 g | 15% | USDA_SR |
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