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 3,319 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Grains, bulgur, dry | Cereals, Grains and Pasta | 0.23 g | 1% |
| 2002 | Custard-apple, raw | Fruits and fruit juices | 0.23 g | 1% |
| 2003 | Beans, baked, canned, with pork and sweet sauce | Legumes and Legume Products | 0.23 g | 1% |
| 2004 | Grains, quinoa, cooked | Cereals, Grains and Pasta | 0.23 g | 1% |
| 2005 | Whey, sweet, fluid | Dairy and Egg Products | 0.23 g | 1% |
| 2006 | Soup, minestrone, canned, condensed, water added | Soups, Sauces and Gravies | 0.23 g | 1% |
| 2007 | English muffin, multigrain (also granola) | Baked Products | 0.23 g | 1% |
| 2008 | Beans, white, flour | Legumes and Legume Products | 0.23 g | 1% |
| 2009 | Cracker, matzo, plain | Baked Products | 0.23 g | 1% |
| 2010 | Pasta, spaghetti, spinach, enriched, dry | Cereals, Grains and Pasta | 0.23 g | 1% |
| 2011 | Mushroom, shiitake, dried | Vegetables and Vegetable Products | 0.23 g | 1% |
| 2012 | Soup, cream of vegetable, made with 2% M.F. milk, homemade | Soups, Sauces and Gravies | 0.22 g | 1% |
| 2013 | Winged beans (goa bean) tuber, raw | Vegetables and Vegetable Products | 0.22 g | 1% |
| 2014 | Beans, french, mature seeds, raw | Legumes and Legume Products | 0.22 g | 1% |
| 2015 | Grains, cornmeal (yellow), degermed | Cereals, Grains and Pasta | 0.22 g | 1% |
| 2016 | Chinese dish, soup, hot and sour, restaurant prepared | Soups, Sauces and Gravies | 0.22 g | 1% |
| 2017 | Spices, onion powder | Spices and Herbs | 0.22 g | 1% |
| 2018 | Beans, lima, dry, baby, raw | Legumes and Legume Products | 0.22 g | 1% |
| 2019 | Beans, white, raw | Legumes and Legume Products | 0.22 g | 1% |
| 2020 | Corn, sweet, canned, drained solids, rinsed | Vegetables and Vegetable Products | 0.22 g | 1% |
| 2021 | Cereal, hot, oats, instant: maple and brown sugar, prepared, Quaker | Breakfast cereals | 0.22 g | 1% |
| 2022 | Radish, oriental (daikon), dried | Vegetables and Vegetable Products | 0.22 g | 1% |
| 2023 | Pasta, fresh-refrigerated, spinach, cooked | Cereals, Grains and Pasta | 0.22 g | 1% |
| 2024 | Cereal, hot, oats, instant: Weight Control, Cinnamon, prepared, Quaker | Breakfast cereals | 0.22 g | 1% |
| 2025 | Chickpeas (garbanzo beans, bengal gram), canned, drained solids | Legumes and Legume Products | 0.21 g | 1% |
| 2026 | Cereal, ready to eat, Corn Flakes, Kellogg's | Breakfast cereals | 0.21 g | 1% |
| 2027 | Sauce, mustard, yellow, ready-to-serve | Spices and Herbs | 0.21 g | 1% |
| 2028 | Cereal, hot, oats, instant: Weight Control, Maple and Brown Sugar, prepared, Quaker | Breakfast cereals | 0.21 g | 1% |
| 2029 | Chickpeas (garbanzo beans, bengal gram), canned, drained, rinsed | Legumes and Legume Products | 0.21 g | 1% |
| 2030 | Soup, onion, canned, condensed | Soups, Sauces and Gravies | 0.21 g | 1% |
| 2031 | Cereal, hot, oats, instant: Wild Berry Medley, prepared, Quaker | Breakfast cereals | 0.21 g | 1% |
| 2032 | Cereal, hot, oats, instant: cinnamon and spice, prepared, Quaker | Breakfast cereals | 0.21 g | 1% |
| 2033 | Pumpkin leaves, raw | Vegetables and Vegetable Products | 0.21 g | 1% |
| 2034 | Seeds, safflower seed meal, partially defatted | Nuts and Seeds | 0.21 g | 1% |
| 2035 | Soup, cream, celery, canned, condensed, reduced fat, water added | Soups, Sauces and Gravies | 0.21 g | 1% |
| 2036 | Grains, wheat, sprouted | Cereals, Grains and Pasta | 0.21 g | 1% |
| 2037 | Cereal, hot, oats, instant: golden honey with bran, prepared, Quaker | Breakfast cereals | 0.20 g | 1% |
| 2038 | Plant-based beverage, soy, original and vanilla, unenriched | Beverages | 0.20 g | 1% |
| 2039 | Plant-based beverage, soy, enriched, all flavours | Beverages | 0.20 g | 1% |
| 2040 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid, reduced sodium | Legumes and Legume Products | 0.20 g | 1% |
| 2041 | Chickpeas (garbanzo beans, bengal gram), canned, solids and liquid | Legumes and Legume Products | 0.20 g | 1% |
| 2042 | Ginger root, raw | Vegetables and Vegetable Products | 0.20 g | 1% |
| 2043 | Seeds, sesame flour, low fat | Nuts and Seeds | 0.20 g | 1% |
| 2044 | Soup, tomato rice, canned, condensed, water added | Soups, Sauces and Gravies | 0.20 g | 1% |
| 2045 | Cereal, ready to eat, fruit juice sweetened corn flakes, Nature's Path | Breakfast cereals | 0.20 g | 1% |
| 2046 | Cereal, hot, oats, porridge (with added oat bran, wheat bran and flax seed), prepared, Rogers | Breakfast cereals | 0.20 g | 1% |
| 2047 | Snacks, popcorn, sugar syrup/caramel, fat free | Snacks | 0.20 g | 1% |
| 2048 | Plant-based beverage, soy, enriched, all flavours, unsweetened | Beverages | 0.20 g | 1% |
| 2049 | Plant-based beverage, soy, enriched, with Omega-3 fatty acids added | Beverages | 0.20 g | 1% |
| 2050 | Blueberry, dried, sweetened | Fruits and fruit juices | 0.20 g | 1% |
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