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 101–128 of 128 foods

#	Food	Category	Per 100 g	% DV
101	Beef, round, top round roast, boneless, separable lean only, trimmed to 0" fat, select, raw	Beef Products	0.92 g	5%
102	Pork, loin, tenderloin, boneless, raw	Pork Products	0.87 g	4%
103	Bread, white, commercially prepared	Baked Products	0.82 g	4%
104	Bread, whole-wheat, commercially prepared	Baked Products	0.73 g	4%
105	Fish, salmon, sockeye, wild caught, raw	Finfish and Shellfish Products	0.72 g	4%
106	Flour, chestnut	Nut and Seed Products	0.69 g	3%
107	Fish, tilapia, farm raised, raw	Finfish and Shellfish Products	0.65 g	3%
108	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Dairy and Egg Products	0.57 g	3%
109	Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D	Dairy and Egg Products	0.57 g	3%
110	Buttermilk, low fat	Dairy and Egg Products	0.55 g	3%
111	Restaurant, Chinese, fried rice, without meat	Restaurant Foods	0.49 g	2%
112	Chicken, breast, boneless, skinless, raw	Poultry Products	0.35 g	2%
113	Soy milk, unsweetened, plain, shelf stable	Legumes and Legume Products	0.31 g	2%
114	Soy milk, unsweetened, plain, shelf stable	Legumes and Legume Products	0.31 g	2%
115	Mustard, prepared, yellow	Spices and Herbs	0.25 g	1%
116	Fish, tuna, light, canned in water, drained solids	Finfish and Shellfish Products	0.22 g	1%
117	Sauce, pasta, spaghetti/marinara, ready-to-serve	Soups, Sauces, and Gravies	0.17 g	1%
118	Fish, pollock, raw	Finfish and Shellfish Products	0.13 g	1%
119	Yogurt, Greek, plain, nonfat	Dairy and Egg Products	0.11 g	1%
120	Almond milk, unsweetened, plain, shelf stable	Beverages	0.10 g	1%
121	Almond milk, unsweetened, plain, shelf stable	Beverages	0.10 g	1%
122	Yogurt, Greek, strawberry, nonfat	Dairy and Egg Products	0.10 g	1%
123	Fish, haddock, raw	Finfish and Shellfish Products	0.09 g	0%
124	Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	Dairy and Egg Products	0.05 g	0%
125	Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)	Dairy and Egg Products	0.05 g	0%
126	Fish, cod, Atlantic, wild caught, raw	Finfish and Shellfish Products	0.04 g	0%
127	Broccoli, raw	Vegetables and Vegetable Products	0.04 g	0%
128	Broccoli, raw	Vegetables and Vegetable Products	0.04 g	0%

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Foods high in Saturated Fat (USDA Foundation)

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