Foods high in Saturated Fat (Canadian (CNF))

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 51–100 of 5,187 foods

#	Food	Category	Per 100 g	% DV
51	Shortening, industrial, for baking (pastry), soybean	Fats and Oils	28.50 g	142%
52	Sweets, topping, chocolate flavour hazelnut spread	Sweets	28.42 g	142%
53	Nuts, coconut meat, desiccated, sweetened, flaked, canned	Nuts and Seeds	28.10 g	141%
54	Beef, fat, cooked	Beef Products	28.07 g	140%
55	Animal fat, goose	Fats and Oils	27.70 g	138%
56	Beef, fat, raw	Beef Products	26.95 g	135%
57	Game meat, native, caribou (reindeer), fat, raw	Lamb, Veal and Game	26.80 g	134%
58	Nuts, coconut meat, desiccated, sweetened, flaked, packaged	Nuts and Seeds	26.40 g	132%
59	Sauce, Hollandaise (butter sauce)	Soups, Sauces and Gravies	26.36 g	132%
60	Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener	Beverages	26.26 g	131%
61	Shortening, household, unspecified vegetable oil	Fats and Oils	26.10 g	130%
62	Spices, nutmeg, ground	Spices and Herbs	25.94 g	130%
63	Vegetable oil, cottonseed	Fats and Oils	25.90 g	130%
64	Sweets, baking chocolate, unsweetened, liquid	Sweets	25.29 g	126%
65	Pork, jowl, raw	Pork Products	25.26 g	126%
66	Coffee, instant, powder, with whitener and artificial sweetener	Beverages	25.13 g	126%
67	Shortening, household, soybean (hydrogenated) and palm	Fats and Oils	25.02 g	125%
68	Shortening, industrial, all purpose, soy and palm	Fats and Oils	25.00 g	125%
69	Shortening, household, composite	Fats and Oils	24.98 g	125%
70	Cheese, goat, hard, (less than 35% water, 36% M.F.)	Dairy and Egg Products	24.61 g	123%
71	Candies, chocolate, dark, 70-85% cacao solids	Sweets	24.48 g	122%
72	Candies, confectioner's coating, yogourt	Sweets	24.10 g	121%
73	Sweets, confectioner's coating / chips, butterscotch	Sweets	24.10 g	120%
74	Pork, separable fat, cooked	Pork Products	23.86 g	119%
75	Animal fat, native, beluga oil	Fats and Oils	23.80 g	119%
76	Shortening, industrial, for frying (solid), soybean	Fats and Oils	23.20 g	116%
77	Pork, oriental style, dehydrated	Pork Products	23.06 g	115%
78	Snacks, corn-based, extruded, cones, plain	Snacks	22.75 g	114%
79	Pork, cured, fat (ham and arm picnic), roasted	Pork Products	22.69 g	113%
80	Fish oil, cod liver	Fats and Oils	22.61 g	113%
81	Pork, cured, fat, unheated	Pork Products	22.52 g	113%
82	Cookie, shortbread, plain, homemade	Baked Products	22.20 g	111%
83	Shortening, industrial, for frying (solid), canola	Fats and Oils	22.20 g	111%
84	Game meat, native, ringed seal, blubber, boiled	Lamb, Veal and Game	22.10 g	110%
85	Candies, chocolate, dark, 60-69% cacao solids	Sweets	22.03 g	110%
86	Shortening, industrial, for baking (cake), canola	Fats and Oils	22.00 g	110%
87	Pork, separable fat, raw	Pork Products	21.98 g	110%
88	Candies, chocolate covered, dietetic or low calorie	Sweets	21.91 g	110%
89	Cream, whipping, 35% M.F.	Dairy and Egg Products	21.81 g	109%
90	Dessert topping (non dairy), frozen, semisolid	Dairy and Egg Products	21.78 g	109%
91	Fish oil, herring	Fats and Oils	21.29 g	106%
92	Nuts, coconut milk (liquid from grated meat and water), raw	Nuts and Seeds	21.14 g	106%
93	Shortening, industrial, for baking (pastry), canola	Fats and Oils	21.10 g	106%
94	Meat sticks, beef, non-refrigerated, smoked	Sausages and Luncheon meats	20.80 g	104%
95	Cheese, cheddar or colby type, low sodium	Dairy and Egg Products	20.77 g	104%
96	Cheese, goat, semi-soft, (35% to 55% water, 30% M.F.)	Dairy and Egg Products	20.64 g	103%
97	Candies, ALMOND JOY BITES	Sweets	20.60 g	103%
98	Candies, bars, Mounds	Sweets	20.58 g	103%
99	Candies, toffee, homemade	Sweets	20.57 g	103%
100	Cream, whipping, 35% M.F., sweetened, whipped	Dairy and Egg Products	20.52 g	103%

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Foods high in Saturated Fat (Canadian (CNF))

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