Foods high in Saturated Fat

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 101–150 of 12,411 foods

#	Food	Category	Per 100 g	% DV	Source
101	Fish oil, menhaden	Fats and Oils	30.43 g	152%	USDA_SR
102	Fish oil, menhaden	Fats and Oils	30.43 g	152%	CNF
103	Shortening, multipurpose, soybean (hydrogenated) and palm (hydrogenated)	Fats and Oils	30.42 g	152%	USDA_SR
104	Shortening, multipurpose, hydrogenated soybean and palm	Fats and Oils	30.42 g	152%	CNF
105	Beef, New Zealand, imported, subcutaneous fat, cooked	Beef Products	30.26 g	151%	USDA_SR
106	Fish oil, sardine	Fats and Oils	29.89 g	149%	USDA_SR
107	Fish oil, sardine	Fats and Oils	29.89 g	149%	CNF
108	Fat, chicken	Fats and Oils	29.80 g	149%	USDA_SR
109	Animal fat, chicken	Fats and Oils	29.80 g	149%	CNF
110	Nuts, coconut meat, raw	Nut and Seed Products	29.70 g	148%	USDA_SR
111	Nuts, coconut meat, raw	Nuts and Seeds	29.70 g	148%	CNF
112	Beef, retail cuts, separable fat, raw	Beef Products	29.45 g	147%	USDA_SR
113	Fat, turkey	Fats and Oils	29.40 g	147%	USDA_SR
114	Animal fat, turkey	Fats and Oils	29.40 g	147%	CNF
115	Pork, cured, salt pork, raw	Pork Products	29.38 g	147%	USDA_SR
116	Pork, cured, salt pork, raw	Pork Products	29.38 g	147%	CNF
117	Lamb, Canadian, fat, raw	Lamb, Veal and Game	29.20 g	146%	CNF
118	Candies, carob, unsweetened	Sweets	29.02 g	145%	USDA_SR
119	Candies, bars / chips, carob	Sweets	29.02 g	145%	CNF
120	Snacks, banana chips	Snacks	28.97 g	145%	USDA_SR
121	Snacks, banana chips	Snacks	28.97 g	145%	CNF
122	Shortening, industrial, for baking (cake), soybean	Fats and Oils	28.90 g	144%	CNF
123	Shortening, special purpose for baking, soybean (hydrogenated) palm and cottonseed	Fats and Oils	28.84 g	144%	USDA_SR
124	Shortening, special purpose, baking	Fats and Oils	28.84 g	144%	CNF
125	Lamb, Australian, imported, fresh, seam fat, cooked	Lamb, Veal, and Game Products	28.62 g	143%	USDA_SR
126	Beef, New Zealand, imported, intermuscular fat, raw	Beef Products	28.50 g	142%	USDA_SR
127	Beef, retail cuts, separable fat, cooked	Beef Products	28.50 g	142%	USDA_SR
128	Shortening, industrial, for baking (pastry), soybean	Fats and Oils	28.50 g	142%	CNF
129	Chocolate-flavored hazelnut spread	Sweets	28.42 g	142%	USDA_SR
130	Oil, industrial, soy (partially hydrogenated ), palm, principal uses icings and fillings	Fats and Oils	28.42 g	142%	USDA_SR
131	Sweets, topping, chocolate flavour hazelnut spread	Sweets	28.42 g	142%	CNF
132	Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned	Nut and Seed Products	28.10 g	141%	USDA_SR
133	Nuts, coconut meat, desiccated, sweetened, flaked, canned	Nuts and Seeds	28.10 g	141%	CNF
134	Beef, fat, cooked	Beef Products	28.07 g	140%	CNF
135	Fat, goose	Fats and Oils	27.70 g	138%	USDA_SR
136	Animal fat, goose	Fats and Oils	27.70 g	138%	CNF
137	Shortening cake mix, soybean (hydrogenated) and cottonseed (hydrogenated)	Fats and Oils	27.20 g	136%	USDA_SR
138	Lamb, composite of trimmed retail cuts, separable fat, trimmed to 1/4" fat, choice, cooked	Lamb, Veal, and Game Products	27.02 g	135%	USDA_SR
139	Beef, fat, raw	Beef Products	26.95 g	135%	CNF
140	Margarine-like, butter-margarine blend, 80% fat, stick, without salt	Fats and Oils	26.90 g	135%	USDA_SR
141	Lamb, Australian, imported, fresh, external fat, cooked	Lamb, Veal, and Game Products	26.80 g	134%	USDA_SR
142	Game meat, native, caribou (reindeer), fat, raw	Lamb, Veal and Game	26.80 g	134%	CNF
143	Beef, Australian, imported, grass-fed, seam fat, raw	Beef Products	26.58 g	133%	USDA_SR
144	Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged	Nut and Seed Products	26.40 g	132%	USDA_SR
145	Nuts, coconut meat, desiccated, sweetened, flaked, packaged	Nuts and Seeds	26.40 g	132%	CNF
146	Sauce, Hollandaise (butter sauce)	Soups, Sauces and Gravies	26.36 g	132%	CNF
147	Lamb, New Zealand, imported, Intermuscular fat, cooked	Lamb, Veal, and Game Products	26.33 g	132%	USDA_SR
148	Coffee and cocoa (mocha) powder, with whitener and low calorie sweetener	Beverages	26.26 g	131%	CNF
149	Shortening, household, unspecified vegetable oil	Fats and Oils	26.10 g	130%	CNF
150	Spices, nutmeg, ground	Spices and Herbs	25.94 g	130%	USDA_SR

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Foods high in Saturated Fat

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