Saturated fat
Saturated fat is a type of fat found in animal foods and some plant foods.
Unit: g
Daily recommendation
It is best to keep it below 10% of total daily energy.
WHO and US dietary guidelines use a similar limit: less than 10% of total energy.
Important notes
- On a 2000 kcal diet, this limit is roughly 22 g of saturated fat per day.
- Practical calculation: 2000 x 10% = 200 kcal; 200 / 9 = about 22 g.
Foods highest in saturated fat
| Food | Amount per 100 g | Category |
|---|---|---|
| Butter Variant: Unsalted | 60 g | Oils and fats |
| Extra virgin olive oil Variant: Liquid | 15.4 g | Oils and fats |
| Fresh cheese Variant: Solid | 13.95 g | Dairy |
| Corn oil Variant: Liquid | 13.4 g | Oils and fats |
| Sour cream Variant: Whole | 10.7 g | Dairy |
| Sunflower oil Variant: Liquid | 8.991 g | Oils and fats |
| Peanuts Variant: Raw | 8.4 g | Nuts |
| Cashews Variant: Roasted, unsalted | 8.24 g | Nuts |
| Pistachios Variant: Roasted, unsalted | 6.45 g | Nuts |
| Walnuts Variant: Raw | 6.054 g | Nuts |
| Beef Variant: Cooked | 4.5 g | Meat |
| Pork Variant: Pan-fried | 4.11 g | Meat |
| Almonds Variant: Raw | 3.785 g | Nuts |
| Pork Variant: Cooked | 3.69 g | Meat |
| Cottage cheese Variant: Whole | 2.601 g | Dairy |
| Kefir Variant: Plain | 2.33 g | Dairy |
| Beef liver Variant: Raw | 1.66 g | Meat |
| Goose liver Variant: Raw | 1.59 g | Meat |
| Chicken liver Variant: Raw | 1.56 g | Meat |
| Duck liver Variant: Raw | 1.44 g | Meat |
| Oats Variant: Dry | 1.22 g | Cereals and grains |
| Beef Variant: Pan-fried | 0.98 g | Meat |
| Chickpeas Variant: Dry | 0.6 g | Legumes |
| Chickpeas Variant: Cooked | 0.46 g | Legumes |
| Brown rice Variant: Cooked | 0.43 g | Cereals and grains |
| Wheat pasta Variant: Dry | 0.33 g | Cereals and grains |
| Oats Variant: Boiled in water | 0.31 g | Cereals and grains |
| Raisins Variant: Dry | 0.31 g | Fruits |
| White beans Variant: Cooked | 0.25 g | Legumes |
| White beans Variant: Dry | 0.22 g | Legumes |
| Wheat pasta Variant: Cooked | 0.2 g | Cereals and grains |
| Dried apricots Variant: Dry | 0.19 g | Fruits |
| Red kidney beans Variant: Cooked | 0.19 g | Legumes |
| Prunes Variant: Dry | 0.16 g | Fruits |
| Red kidney beans Variant: Dry | 0.15 g | Legumes |
| Raspberries Variant: Raw fruit | 0.13 g | Fruits |
| Yellow bell pepper Variant: Raw | 0.11 g | Vegetables |
| Potato Variant: Boiled in water | 0.094 g | Vegetables |
| Lemon Variant: Pure juice | 0.038 g | Fruits |
| Blueberries Variant: Raw fruit | 0.028 g | Fruits |
| Potato Variant: Raw, peeled | 0.026 g | Vegetables |