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 7,093 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 101 | Chocolate, dark, 70-85% cacao solids | Sweets | 24.49 g | 122% |
| 102 | Candies, confectioner's coating, yogurt | Sweets | 24.10 g | 121% |
| 103 | Candies, confectioner's coating, butterscotch | Sweets | 24.10 g | 120% |
| 104 | Lamb, Australian, imported, fresh, external fat, raw | Lamb, Veal, and Game Products | 23.89 g | 119% |
| 105 | Pork, fresh, separable fat, cooked | Pork Products | 23.86 g | 119% |
| 106 | Veal, Australian, separable fat, raw | Lamb, Veal, and Game Products | 23.56 g | 118% |
| 107 | Beef, Australian, imported, Wagyu, seam fat, Aust. marble score 4/5, raw | Beef Products | 23.16 g | 116% |
| 108 | Pork, oriental style, dehydrated | Pork Products | 23.06 g | 115% |
| 109 | Cream, fluid, heavy whipping | Dairy and Egg Products | 23.03 g | 115% |
| 110 | Margarine-like shortening, industrial, soy (partially hydrogenated), cottonseed, and soy, principal use flaky pastries | Fats and Oils | 22.87 g | 114% |
| 111 | Snacks, corn-based, extruded, cones, plain | Snacks | 22.75 g | 114% |
| 112 | Snacks, granola bar, with coconut, chocolate coated | Snacks | 22.72 g | 114% |
| 113 | Pork, cured, separable fat (from ham and arm picnic), roasted | Pork Products | 22.69 g | 113% |
| 114 | Beef, Australian, imported, grass-fed, external fat, raw | Beef Products | 22.65 g | 113% |
| 115 | Fish oil, cod liver | Fats and Oils | 22.61 g | 113% |
| 116 | Pork, cured, separable fat (from ham and arm picnic), unheated | Pork Products | 22.52 g | 113% |
| 117 | Beef, Australian, imported, Wagyu, external fat, Aust. marble score 4/5, raw | Beef Products | 22.50 g | 113% |
| 118 | Beef, Australian, imported, Wagyu, seam fat, Aust. marble score 9, raw | Beef Products | 22.47 g | 112% |
| 119 | Beef, Australian, imported, Wagyu, external fat, Aust. marble score 9, raw | Beef Products | 22.39 g | 112% |
| 120 | Chocolate, dark, 60-69% cacao solids | Sweets | 22.03 g | 110% |
| 121 | Shortening bread, soybean (hydrogenated) and cottonseed | Fats and Oils | 22.00 g | 110% |
| 122 | Pork, fresh, separable fat, raw | Pork Products | 21.98 g | 110% |
| 123 | Dessert topping, semi solid, frozen | Dairy and Egg Products | 21.78 g | 109% |
| 124 | Candies, chocolate covered, low sugar or low calorie | Sweets | 21.72 g | 109% |
| 125 | Veal, breast, separable fat, cooked | Lamb, Veal, and Game Products | 21.41 g | 107% |
| 126 | Lamb, Australian, imported, fresh, seam fat, raw | Lamb, Veal, and Game Products | 21.40 g | 107% |
| 127 | Pork, fresh, composite of separable fat, with added solution, cooked | Pork Products | 21.38 g | 107% |
| 128 | Fish oil, herring | Fats and Oils | 21.29 g | 106% |
| 129 | Nuts, coconut milk, raw (liquid expressed from grated meat and water) | Nut and Seed Products | 21.14 g | 106% |
| 130 | Shortening frying (heavy duty), soybean (hydrogenated), linoleic (less than 1%) | Fats and Oils | 21.10 g | 106% |
| 131 | Oil, teaseed | Fats and Oils | 21.10 g | 106% |
| 132 | Snacks, beef sticks, smoked | Snacks | 20.80 g | 104% |
| 133 | Cheese, low-sodium, cheddar or colby | Dairy and Egg Products | 20.77 g | 104% |
| 134 | Cheese, goat, semisoft type | Dairy and Egg Products | 20.64 g | 103% |
| 135 | Candies, HERSHEY'S, ALMOND JOY BITES | Sweets | 20.60 g | 103% |
| 136 | Topping, SMUCKER'S MAGIC SHELL | Sweets | 20.59 g | 103% |
| 137 | Candies, MOUNDS Candy Bar | Sweets | 20.58 g | 103% |
| 138 | Candies, toffee, prepared-from-recipe | Sweets | 20.57 g | 103% |
| 139 | Margarine, industrial, non-dairy, cottonseed, soy oil (partially hydrogenated ), for flaky pastries | Fats and Oils | 20.44 g | 102% |
| 140 | Egg, yolk, dried | Dairy and Egg Products | 20.33 g | 102% |
| 141 | Chicken, broilers or fryers, separable fat, raw | Poultry Products | 20.25 g | 101% |
| 142 | Cheese, colby | Dairy and Egg Products | 20.22 g | 101% |
| 143 | Cheese, cream | Dairy and Egg Products | 20.21 g | 101% |
| 144 | Archway Home Style Cookies, Coconut Macaroon | Baked Products | 20.10 g | 101% |
| 145 | Cookies, coconut macaroon | Baked Products | 20.10 g | 100% |
| 146 | Candies, sweet chocolate | Sweets | 20.08 g | 100% |
| 147 | Shortening, special purpose for cakes and frostings, soybean (hydrogenated) | Fats and Oils | 20.00 g | 100% |
| 148 | Fish oil, salmon | Fats and Oils | 19.87 g | 99% |
| 149 | Margarine-like spread, SMART BALANCE Omega Plus Spread (with plant sterols & fish oil) | Fats and Oils | 19.83 g | 99% |
| 150 | Oil, tomatoseed | Fats and Oils | 19.70 g | 98% |
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