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 7,093 foods
| # | Food | Category | Per 100 g | % DV |
|---|---|---|---|---|
| 1 | Fish oil, menhaden, fully hydrogenated | Fats and Oils | 95.60 g | 478% |
| 2 | Oil, industrial, soy, fully hydrogenated | Fats and Oils | 93.97 g | 470% |
| 3 | Oil, industrial, palm kernel (hydrogenated), confection fat, uses similar to 95 degree hard butter | Fats and Oils | 93.70 g | 469% |
| 4 | Oil, industrial, cottonseed, fully hydrogenated | Fats and Oils | 93.61 g | 468% |
| 5 | Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners | Fats and Oils | 93.54 g | 468% |
| 6 | Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product | Fats and Oils | 92.61 g | 463% |
| 7 | Shortening confectionery, coconut (hydrogenated) and or palm kernel (hydrogenated) | Fats and Oils | 91.30 g | 456% |
| 8 | Oil, nutmeg butter | Fats and Oils | 90.00 g | 450% |
| 9 | Oil, industrial, palm kernel (hydrogenated) , used for whipped toppings, non-dairy | Fats and Oils | 88.97 g | 445% |
| 10 | Oil, industrial, palm kernel (hydrogenated), filling fat | Fats and Oils | 88.21 g | 441% |
| 11 | Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter | Fats and Oils | 87.56 g | 438% |
| 12 | Oil, industrial, coconut, confection fat, typical basis for ice cream coatings | Fats and Oils | 86.50 g | 433% |
| 13 | Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts | Fats and Oils | 86.00 g | 430% |
| 14 | Oil, ucuhuba butter | Fats and Oils | 85.20 g | 426% |
| 15 | Oil, coconut | Fats and Oils | 82.47 g | 412% |
| 16 | Vegetable oil, palm kernel | Fats and Oils | 81.50 g | 408% |
| 17 | Oil, babassu | Fats and Oils | 81.20 g | 406% |
| 18 | Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated) | Fats and Oils | 71.44 g | 357% |
| 19 | Shortening, confectionery, fractionated palm | Fats and Oils | 65.50 g | 328% |
| 20 | Butter oil, anhydrous | Dairy and Egg Products | 61.92 g | 310% |
| 21 | Nuts, coconut meat, dried (desiccated), creamed | Nut and Seed Products | 61.26 g | 306% |
| 22 | Butter, Clarified butter (ghee) | Dairy and Egg Products | 60.00 g | 300% |
| 23 | Oil, cocoa butter | Fats and Oils | 59.70 g | 299% |
| 24 | Nuts, coconut meat, dried (desiccated), not sweetened | Nut and Seed Products | 57.22 g | 286% |
| 25 | Oil, cupu assu | Fats and Oils | 53.20 g | 266% |
| 26 | Beef, variety meats and by-products, suet, raw | Beef Products | 52.30 g | 262% |
| 27 | Butter, salted | Dairy and Egg Products | 51.37 g | 257% |
| 28 | Butter, without salt | Dairy and Egg Products | 50.49 g | 252% |
| 29 | Fat, beef tallow | Fats and Oils | 49.80 g | 249% |
| 30 | Oil, palm | Fats and Oils | 49.30 g | 246% |
| 31 | Shortening frying (heavy duty), palm (hydrogenated) | Fats and Oils | 47.50 g | 238% |
| 32 | Oil, sheanut | Fats and Oils | 46.60 g | 233% |
| 33 | Butter, whipped, with salt | Dairy and Egg Products | 45.39 g | 227% |
| 34 | Pork, fresh, variety meats and by-products, leaf fat, raw | Pork Products | 45.23 g | 226% |
| 35 | Shortening frying (heavy duty), beef tallow and cottonseed | Fats and Oils | 44.90 g | 224% |
| 36 | Nuts, coconut meat, dried (desiccated), toasted | Nut and Seed Products | 41.68 g | 208% |
| 37 | Shortening, household, lard and vegetable oil | Fats and Oils | 40.30 g | 201% |
| 38 | Lard | Fats and Oils | 39.20 g | 196% |
| 39 | Animal fat, bacon grease | Fats and Oils | 39.00 g | 195% |
| 40 | Dessert topping, powdered | Dairy and Egg Products | 36.72 g | 184% |
| 41 | Shortening industrial, lard and vegetable oil | Fats and Oils | 35.70 g | 178% |
| 42 | Lamb, Australian, imported, fresh, separable fat, raw | Lamb, Veal, and Game Products | 35.35 g | 177% |
| 43 | Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat, raw | Lamb, Veal, and Game Products | 35.29 g | 176% |
| 44 | Lamb, Australian, imported, fresh, separable fat, cooked | Lamb, Veal, and Game Products | 34.75 g | 174% |
| 45 | Butter, light, stick, with salt | Fats and Oils | 34.32 g | 172% |
| 46 | Butter, light, stick, without salt | Fats and Oils | 34.32 g | 172% |
| 47 | Veal, composite of trimmed retail cuts, separable fat, raw | Lamb, Veal, and Game Products | 32.92 g | 165% |
| 48 | Veal, composite of trimmed retail cuts, separable fat, cooked | Lamb, Veal, and Game Products | 32.39 g | 162% |
| 49 | Lamb, New Zealand, imported, subcutaneous fat, raw | Lamb, Veal, and Game Products | 32.37 g | 162% |
| 50 | Baking chocolate, unsweetened, squares | Sweets | 32.28 g | 161% |
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