Vegetarian 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 1–50 of 75 foods

#	Food	Category	Per 100 g	% DV
1	Oil, coconut	Fats and Oils	82.50 g	412%
2	Butter, stick, salted	Dairy and Egg Products	45.60 g	228%
3	Cream, heavy	Dairy and Egg Products	20.45 g	102%
4	Cream cheese, full fat, block	Dairy and Egg Products	19.73 g	99%
5	Cheese, cheddar	Dairy and Egg Products	19.20 g	96%
6	Cheese, monterey jack, solid	Dairy and Egg Products	19.16 g	96%
7	Cheese, swiss	Dairy and Egg Products	18.20 g	91%
8	Cheese, swiss	Dairy and Egg Products	18.20 g	91%
9	Cheese, pasteurized process, American, vitamin D fortified	Dairy and Egg Products	18.10 g	90%
10	Cheese, American, restaurant	Dairy and Egg Products	17.70 g	88%
11	Cheese, parmesan, grated, refrigerated	Dairy and Egg Products	17.17 g	86%
12	Cheese, provolone, sliced	Dairy and Egg Products	16.24 g	81%
13	Oil, peanut	Fats and Oils	16.20 g	81%
14	Cheese, cotija, solid	Dairy and Egg Products	15.89 g	79%
15	Oil, olive, extra light	Fats and Oils	15.82 g	79%
16	Cheese, parmesan, grated	Dairy and Egg Products	15.50 g	78%
17	Oil, olive, extra virgin	Fats and Oils	15.40 g	77%
18	Oil, soybean	Fats and Oils	14.90 g	74%
19	Flour, coconut	Nut and Seed Products	14.00 g	70%
20	Cheese, queso fresco, solid	Dairy and Egg Products	13.95 g	70%
21	Cheese, dry white, queso seco	Dairy and Egg Products	13.70 g	68%
22	Cheese, pasteurized process cheese food or product, American, singles	Dairy and Egg Products	13.70 g	68%
23	Cheese, dry white, queso seco	Dairy and Egg Products	13.70 g	68%
24	Oil, corn	Fats and Oils	13.40 g	67%
25	Cheese, oaxaca, solid	Dairy and Egg Products	12.71 g	64%
26	Cheese, mozzarella, low moisture, part-skim	Dairy and Egg Products	11.70 g	58%
27	Cheese, feta, whole milk, crumbled	Dairy and Egg Products	11.17 g	56%
28	Cream, sour, full fat	Dairy and Egg Products	10.70 g	53%
29	Peanut butter, smooth style, with salt	Legumes and Legume Products	10.10 g	50%
30	Oil, sunflower	Fats and Oils	8.99 g	45%
31	Sesame butter, creamy	Nut and Seed Products	8.97 g	45%
32	Peanut butter, creamy	Legumes and Legume Products	8.41 g	42%
33	Oil, safflower	Fats and Oils	7.65 g	38%
34	Cheese, ricotta, whole milk	Dairy and Egg Products	6.97 g	35%
35	Cheese, ricotta, whole milk	Dairy and Egg Products	6.97 g	35%
36	Oil, canola	Fats and Oils	6.61 g	33%
37	Nuts, pecans, halves, raw	Nut and Seed Products	6.46 g	32%
38	Nuts, walnuts, English, halves, raw	Nut and Seed Products	6.05 g	30%
39	Seeds, sunflower seed kernels, dry roasted, with salt added	Nut and Seed Products	5.36 g	27%
40	Cookies, oatmeal, soft, with raisins	Baked Products	4.78 g	24%
41	Nuts, almonds, dry roasted, with salt added	Nut and Seed Products	4.56 g	23%
42	Almond butter, creamy	Nut and Seed Products	4.25 g	21%
43	Nuts, almonds, whole, raw	Nut and Seed Products	3.79 g	19%
44	Flaxseed, ground	Nut and Seed Products	3.28 g	16%
45	Eggs, Grade A, Large, egg whole	Dairy and Egg Products	3.20 g	16%
46	Cottage cheese, full fat, large or small curd	Dairy and Egg Products	2.60 g	13%
47	Yogurt, Greek, plain, whole milk	Dairy and Egg Products	2.39 g	12%
48	Yogurt, plain, whole milk	Dairy and Egg Products	2.32 g	12%
49	Olives, green, Manzanilla, stuffed with pimiento	Fruits and Fruit Juices	2.30 g	12%
50	Hummus, commercial	Legumes and Legume Products	2.22 g	11%

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Vegetarian foods high in Saturated Fat (USDA Foundation)

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