Foods high in Saturated Fat (USDA SR Legacy)

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 5251–5300 of 7,093 foods

#	Food	Category	Per 100 g	% DV
5251	Yardlong beans, mature seeds, raw	Legumes and Legume Products	0.34 g	2%
5252	Bread, gluten-free, white, made with potato extract, rice starch, and rice flour	Baked Products	0.34 g	2%
5253	Rudi's, Gluten-Free Bakery, Original Sandwich Bread	Baked Products	0.34 g	2%
5254	Babyfood, dinner, turkey and rice, strained	Baby Foods	0.34 g	2%
5255	Crackers, melba toast, wheat	Baked Products	0.34 g	2%
5256	Fish, rockfish, Pacific, mixed species, raw	Finfish and Shellfish Products	0.34 g	2%
5257	OLIVE GARDEN, spaghetti with pomodoro sauce	Restaurant Foods	0.34 g	2%
5258	Grape leaves, raw	Vegetables and Vegetable Products	0.34 g	2%
5259	Barley flour or meal	Cereal Grains and Pasta	0.34 g	2%
5260	Tortillas, ready-to-bake or -fry, corn, without added salt	Baked Products	0.33 g	2%
5261	Muffins, English, whole-wheat	Baked Products	0.33 g	2%
5262	Bread, protein (includes gluten)	Baked Products	0.33 g	2%
5263	Cowpeas, common (blackeyes, crowder, southern), mature seeds, raw	Legumes and Legume Products	0.33 g	2%
5264	Fish, ocean perch, Atlantic, cooked, dry heat	Finfish and Shellfish Products	0.33 g	2%
5265	Pigeon peas (red gram), mature seeds, raw	Legumes and Legume Products	0.33 g	2%
5266	Seeds, lotus seeds, dried	Nut and Seed Products	0.33 g	2%
5267	Soup, beef barley, ready to serve	Soups, Sauces, and Gravies	0.33 g	2%
5268	Beans, kidney, red, mature seeds, canned, drained solids, rinsed in tap water	Legumes and Legume Products	0.33 g	2%
5269	Fish, tuna, fresh, skipjack, raw	Finfish and Shellfish Products	0.33 g	2%
5270	Beverages, Cocoa mix, powder, prepared with water	Beverages	0.33 g	2%
5271	Pasta, fresh-refrigerated, plain, as purchased	Cereal Grains and Pasta	0.33 g	2%
5272	Spaghetti, protein-fortified, dry, enriched (n x 6.25)	Cereal Grains and Pasta	0.33 g	2%
5273	Rice bowl with chicken, frozen entree, prepared (includes fried, teriyaki, and sweet and sour varieties)	Meals, Entrees, and Side Dishes	0.33 g	2%
5274	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Breakfast Cereals	0.33 g	2%
5275	Babyfood, dessert, custard pudding, vanilla, junior	Baby Foods	0.33 g	2%
5276	Corn, sweet, yellow, raw	Vegetables and Vegetable Products	0.33 g	2%
5277	Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry (Includes foods for USDA's Food Distribution Program)	Cereal Grains and Pasta	0.32 g	2%
5278	Soup, stock, chicken, home-prepared	Soups, Sauces, and Gravies	0.32 g	2%
5279	Fish, pout, ocean, raw	Finfish and Shellfish Products	0.32 g	2%
5280	Fish, pike, walleye, cooked, dry heat	Finfish and Shellfish Products	0.32 g	2%
5281	Nuts, ginkgo nuts, raw	Nut and Seed Products	0.32 g	2%
5282	Triticale flour, whole-grain	Cereal Grains and Pasta	0.32 g	2%
5283	Beans, cranberry (roman), mature seeds, raw	Legumes and Legume Products	0.32 g	2%
5284	Wheat, hard red spring	Cereal Grains and Pasta	0.31 g	2%
5285	Grape leaves, canned	Vegetables and Vegetable Products	0.31 g	2%
5286	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Breakfast Cereals	0.31 g	2%
5287	Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt	Breakfast Cereals	0.31 g	2%
5288	Margarine-like spread, SMART BEAT Smart Squeeze	Fats and Oils	0.31 g	2%
5289	Cereals, oats, regular and quick and instant, unenriched, cooked with water (includes boiling and microwaving), with salt	Breakfast Cereals	0.31 g	2%
5290	Cereals, MALT-O-MEAL, chocolate, dry	Breakfast Cereals	0.31 g	2%
5291	Soup, chicken broth, canned, condensed	Soups, Sauces, and Gravies	0.31 g	2%
5292	Seeds, cottonseed flour, low fat (glandless)	Nut and Seed Products	0.31 g	2%
5293	Rice and vermicelli mix, beef flavor, unprepared	Meals, Entrees, and Side Dishes	0.31 g	2%
5294	Sweet Potato puffs, frozen, unprepared	Vegetables and Vegetable Products	0.31 g	2%
5295	Beverages, Chocolate-flavored drink, whey and milk based	Beverages	0.31 g	2%
5296	Mollusks, clam, mixed species, canned, drained solids	Finfish and Shellfish Products	0.31 g	2%
5297	Nuts, ginkgo nuts, canned	Nut and Seed Products	0.31 g	2%
5298	George Weston Bakeries, Thomas English Muffins	Baked Products	0.31 g	2%
5299	Rice and vermicelli mix, rice pilaf flavor, unprepared	Meals, Entrees, and Side Dishes	0.31 g	2%
5300	Soup, clam chowder, manhattan, canned, condensed	Soups, Sauces, and Gravies	0.30 g	2%

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Foods high in Saturated Fat (USDA SR Legacy)

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