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 4,032 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 2001 | Syrups, chocolate, HERSHEY'S Sugar free, Genuine Chocolate Flavored, Lite Syrup | Sweets | 0.75 g | 4% |
| 2002 | Potatoes, mashed, home-prepared, whole milk and margarine added | Vegetables and Vegetable Products | 0.74 g | 4% |
| 2003 | Rice and vermicelli mix, rice pilaf flavor, prepared with 80% margarine | Meals, Entrees, and Side Dishes | 0.74 g | 4% |
| 2004 | Yogurt, fruit, low fat, 9 grams protein per 8 ounce, fortified with vitamin D | Dairy and Egg Products | 0.74 g | 4% |
| 2005 | Yogurt, fruit, low fat,9 g protein/8 oz | Dairy and Egg Products | 0.74 g | 4% |
| 2006 | Buckwheat | Cereal Grains and Pasta | 0.74 g | 4% |
| 2007 | Soybeans, green, cooked, boiled, drained, with salt | Vegetables and Vegetable Products | 0.74 g | 4% |
| 2008 | Soybeans, green, cooked, boiled, drained, without salt | Vegetables and Vegetable Products | 0.74 g | 4% |
| 2009 | Potatoes, french fried, steak fries, salt added in processing, frozen, oven-heated | Vegetables and Vegetable Products | 0.74 g | 4% |
| 2010 | Nuts, chestnuts, european, dried, peeled | Nut and Seed Products | 0.74 g | 4% |
| 2011 | Milk dessert bar, frozen, made from lowfat milk | Dairy and Egg Products | 0.73 g | 4% |
| 2012 | Muffins, English, plain, enriched, with ca prop (includes sourdough) | Baked Products | 0.73 g | 4% |
| 2013 | Stew, hominy with mutton (Navajo) | American Indian/Alaska Native Foods | 0.73 g | 4% |
| 2014 | Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS | Breakfast Cereals | 0.73 g | 4% |
| 2015 | Spices, dill seed | Spices and Herbs | 0.73 g | 4% |
| 2016 | Seeds, breadfruit seeds, roasted | Nut and Seed Products | 0.73 g | 4% |
| 2017 | Restaurant, Latino, Arroz con frijoles negros (rice and black beans) | Restaurant Foods | 0.73 g | 4% |
| 2018 | Milk, lowfat, fluid, 1% milkfat, protein fortified, with added vitamin A and vitamin D | Dairy and Egg Products | 0.73 g | 4% |
| 2019 | Ravioli, cheese-filled, canned | Meals, Entrees, and Side Dishes | 0.72 g | 4% |
| 2020 | Millet, raw | Cereal Grains and Pasta | 0.72 g | 4% |
| 2021 | Bread, whole-wheat, commercially prepared | Baked Products | 0.72 g | 4% |
| 2022 | Cereals ready-to-eat, MALT-O-MEAL, MARSHMALLOW MATEYS | Breakfast Cereals | 0.72 g | 4% |
| 2023 | Waffles, whole wheat, lowfat, frozen, ready-to-heat | Baked Products | 0.71 g | 4% |
| 2024 | Cereals ready-to-eat, FAMILIA | Breakfast Cereals | 0.71 g | 4% |
| 2025 | HOUSE FOODS Premium Firm Tofu | Legumes and Legume Products | 0.71 g | 4% |
| 2026 | Bread, rice bran | Baked Products | 0.71 g | 4% |
| 2027 | Soup, tomato, canned, prepared with equal volume low fat (2%) milk | Soups, Sauces, and Gravies | 0.71 g | 4% |
| 2028 | Quinoa, uncooked | Cereal Grains and Pasta | 0.71 g | 4% |
| 2029 | Elk, free range, ground, raw (Shoshone Bannock) | American Indian/Alaska Native Foods | 0.71 g | 4% |
| 2030 | Frozen novelties, juice type, juice with cream | Sweets | 0.70 g | 4% |
| 2031 | Bread, oatmeal | Baked Products | 0.70 g | 4% |
| 2032 | Salad dressing, caesar, low calorie | Fats and Oils | 0.70 g | 4% |
| 2033 | Babyfood, vegetables, spinach, creamed, strained | Baby Foods | 0.70 g | 4% |
| 2034 | Cereals ready-to-eat, POST, HONEY BUNCHES OF OATS, pecan bunches | Breakfast Cereals | 0.70 g | 3% |
| 2035 | Vitasoy USA, Organic Nasoya Extra Firm Tofu | Legumes and Legume Products | 0.70 g | 3% |
| 2036 | KRAFT FREE Singles American Nonfat Pasteurized Process Cheese Product | Dairy and Egg Products | 0.70 g | 3% |
| 2037 | Bread, white, commercially prepared (includes soft bread crumbs) | Baked Products | 0.70 g | 3% |
| 2038 | Bananas, dehydrated, or banana powder | Fruits and Fruit Juices | 0.70 g | 3% |
| 2039 | Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D | Dairy and Egg Products | 0.70 g | 3% |
| 2040 | Bread, wheat | Baked Products | 0.70 g | 3% |
| 2041 | Bread, oat bran | Baked Products | 0.70 g | 3% |
| 2042 | Yogurt, fruit, low fat, 10 grams protein per 8 ounce | Dairy and Egg Products | 0.70 g | 3% |
| 2043 | Pasta mix, Italian four cheese lasagna, unprepared | Meals, Entrees, and Side Dishes | 0.70 g | 3% |
| 2044 | Mission Foods, Mission Flour Tortillas, Soft Taco, 8 inch | Baked Products | 0.69 g | 3% |
| 2045 | Pretzels, soft, unsalted | Snacks | 0.69 g | 3% |
| 2046 | Pretzels, soft | Snacks | 0.69 g | 3% |
| 2047 | Chickpea flour (besan) | Legumes and Legume Products | 0.69 g | 3% |
| 2048 | Tofu, raw, regular, prepared with calcium sulfate | Legumes and Legume Products | 0.69 g | 3% |
| 2049 | Bread, rye, toasted | Baked Products | 0.69 g | 3% |
| 2050 | Potatoes, french fried, steak fries, salt added in processing, frozen, as purchased | Vegetables and Vegetable Products | 0.69 g | 3% |
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