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 1–50 of 5,187 foods

#	Food	Category	Per 100 g	% DV
1	Fish oil, menhaden, fully hydrogenated	Fats and Oils	95.60 g	478%
2	Vegetable oil, coconut	Fats and Oils	86.50 g	432%
3	Vegetable oil, palm kernel	Fats and Oils	81.50 g	408%
4	Vegetable oil, babassu	Fats and Oils	81.20 g	406%
5	Butter oil, anhydrous	Dairy and Egg Products	61.92 g	310%
6	Nuts, coconut meat, desiccated, creamed	Nuts and Seeds	61.26 g	306%
7	Vegetable oil, cocoa butter	Fats and Oils	59.70 g	299%
8	Nuts, coconut meat, desiccated, unsweetened	Nuts and Seeds	57.22 g	286%
9	Beef, suet, raw	Beef Products	52.30 g	262%
10	Butter, unsalted	Dairy and Egg Products	51.37 g	257%
11	Butter, regular	Dairy and Egg Products	51.37 g	257%
12	Butter, whipped	Dairy and Egg Products	50.49 g	252%
13	Animal fat, beef tallow	Fats and Oils	49.80 g	249%
14	Vegetable oil, palm	Fats and Oils	49.30 g	246%
15	Animal fat, mutton tallow	Fats and Oils	47.30 g	236%
16	Shortening, household, unspecified vegetable and animal oils	Fats and Oils	45.41 g	227%
17	Pork, leaf fat, raw	Pork Products	45.23 g	226%
18	Meat drippings (lard, beef tallow, mutton tallow)	Fats and Oils	44.79 g	224%
19	Nuts, coconut meat, desiccated, toasted	Nuts and Seeds	41.68 g	208%
20	Animal fat, lard (pork)	Fats and Oils	40.00 g	200%
21	Animal fat, bacon grease	Fats and Oils	39.00 g	195%
22	Dessert topping (non dairy), powdered	Dairy and Egg Products	36.72 g	184%
23	Margarine, stick, palm and soybean oils	Fats and Oils	36.27 g	181%
24	Lamb, New Zealand, composite cuts, fat, raw	Lamb, Veal and Game	35.29 g	176%
25	Butter, light, unsalted	Dairy and Egg Products	34.32 g	172%
26	Butter, light, salted	Dairy and Egg Products	34.32 g	172%
27	Animal fat, duck	Fats and Oils	33.20 g	166%
28	Veal, composite cuts, fat, raw	Lamb, Veal and Game	32.92 g	165%
29	Coffee whitener (non dairy), powdered	Dairy and Egg Products	32.52 g	163%
30	Veal, composite cuts, fat, cooked	Lamb, Veal and Game	32.39 g	162%
31	Sweets, baking chocolate, unsweetened, square	Sweets	32.28 g	161%
32	Pork, wholesale cuts, backfat, raw	Pork Products	32.21 g	161%
33	Pork, cured, bacon, rendered fat, cooked	Pork Products	31.99 g	160%
34	Lamb, New Zealand, composite cuts, fat, cooked	Lamb, Veal and Game	31.51 g	158%
35	Nuts, coconut meat, desiccated, sweetened, shredded	Nuts and Seeds	31.47 g	157%
36	Nuts, pilinuts-canarytree, dried	Nuts and Seeds	31.18 g	156%
37	Nuts, coconut cream (liquid from grated meat), raw	Nuts and Seeds	30.75 g	154%
38	Lamb, Canadian, fat, cooked	Lamb, Veal and Game	30.68 g	153%
39	Fish oil, menhaden	Fats and Oils	30.43 g	152%
40	Shortening, multipurpose, hydrogenated soybean and palm	Fats and Oils	30.42 g	152%
41	Fish oil, sardine	Fats and Oils	29.89 g	149%
42	Animal fat, chicken	Fats and Oils	29.80 g	149%
43	Nuts, coconut meat, raw	Nuts and Seeds	29.70 g	148%
44	Animal fat, turkey	Fats and Oils	29.40 g	147%
45	Pork, cured, salt pork, raw	Pork Products	29.38 g	147%
46	Lamb, Canadian, fat, raw	Lamb, Veal and Game	29.20 g	146%
47	Candies, bars / chips, carob	Sweets	29.02 g	145%
48	Snacks, banana chips	Snacks	28.97 g	145%
49	Shortening, industrial, for baking (cake), soybean	Fats and Oils	28.90 g	144%
50	Shortening, special purpose, baking	Fats and Oils	28.84 g	144%

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Foods high in Saturated Fat (Canadian (CNF))

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