Nutriely

Saturated fatty acids Foods high in saturated fatty acids and how much you need · Fatty acids

Women, stay under: 21.4 g
Men, stay under: 27.2 g
Foods that have it: 1,245

Under 10% of daily energy, as WHO, US, UK and Nordic advice sets it. For a lightly active 30-year-old: a 65 kg woman and an 80 kg man.

Among plant foods, coconut milk; coconut flake and oil, cottonseed, fully hydrogenated have the most saturated fatty acids per serving. Among animal foods, the most are in beef, suet; processed cheese, 27-35% fat and eel.

Plant sources

Also high in it

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Foods highest in saturated fatty acids

Ranked from 1,245 foods in our catalog, one entry per food. % of daily is for a healthy adult.

1

Coconut milk 45.4 g

serving (240 g) · Vegetable juices 205% of daily
2

Beef, suet, raw 44.5 g

serving (85 g) · Offal dishes 200% of daily
3

Pork, jowl, raw 21.5 g

serving (85 g) · Offal dishes 97% of daily
4

Veal, breast, separable fat, cooked 18.2 g

serving (85 g) · Steaks and chops 82% of daily
5

Coconut flake 17.2 g

serving (30 g) · Nuts, seeds and dried fruits 77% of daily
6

Pork ribs, fried 14.7 g

serving (85 g) · Steaks and chops 66% of daily
7

Duck, domesticated, meat and skin, raw 14.5 g

serving (110 g) · Chicken and other birds 66% of daily
8

Oil, cottonseed, fully hydrogenated 12.7 g

tbsp (13.6 g) · Oils 57% of daily
9

Coconut butter 12.4 g

tbsp (13.6 g) · Oils 56% of daily
10

Coconut oil 11.8 g

tbsp (13.6 g) · Oils 53% of daily
11

Processed cheese, 27-35% fat 11.6 g

serving (55 g) · Processed cheese 52% of daily
12

Yoghurt, turkish/greek, 10% fat 11.5 g

serving (170 g) · Yoghurt 52% of daily
13

Cheese, cheddar type, 34% fat 11.3 g

serving (55 g) · Cheese, ripened cheese 51% of daily
14

Rice cooking cream 10.2 g

serving (240 g) · Cream 46% of daily
15

Eel 9.4 g

serving (110 g) · Fish 42% of daily
16

Pork chop, grilled 9 g

serving (85 g) · Steaks and chops 41% of daily
17

Coconut meat 8.9 g

serving (30 g) · Nuts, seeds and dried fruits 40% of daily
18

Sour cream, 40% fat 8.4 g

serving (30 g) · Fermented milk products, other 38% of daily
19

Butter oil, milk fat 8.2 g

tbsp (12.8 g) · Butter, milk fat 37% of daily
20

Cocoa butter 8.1 g

tbsp (13.6 g) · Cooking and industrial fat 37% of daily
21

Whipping cream, 38% fat, low-lactose, ultra-heat-treated 8.1 g

serving (30 g) · Cream 36% of daily
22

Butter lactose-free 7.9 g

tbsp (15 g) · Butter, milk fat 36% of daily
23

Cream cheese, mascarpone, 38% fat 7.6 g

serving (30 g) · Cheese, unripened, fresh cheese 34% of daily
24

Butter 7.5 g

tbsp (14.2 g) · Butter, milk fat 34% of daily
25

Cream quark, 10% fat 7.2 g

serving (110 g) · Quark 33% of daily
26

Lard, animal fat 7.1 g

tbsp (12.8 g) · Animal fat 32% of daily
27

Milk, raw milk, 4.4 % fat, without added vitamin d 7.1 g

serving (240 g) · Milks >2% fat 32% of daily
28

Whipped cream, unsweetened 7 g

serving (30 g) · Cream 32% of daily
29

Salami 6.7 g

serving (55 g) · Cold cuts, sausages 30% of daily
30

Croissant, home-made 6.7 g

serving (55 g) · Savoury bakery 30% of daily
31

Pork and beef, canned 6.6 g

serving (85 g) · Meat products 30% of daily
32

Chocolate, average 6.4 g

serving (30 g) · Chocolate 29% of daily
33

Tallow, beef fat 5.9 g

tbsp (12.8 g) · Animal fat 27% of daily
34

Creme fraiche, 28% fat 5.8 g

serving (30 g) · Fermented milk products, other 26% of daily
35

Curd milk, plain, 3.5% fat 5.5 g

serving (240 g) · Cultured milks 25% of daily
36

Chicken leg and thigh with skin, grilled 5.3 g

serving (85 g) · Chicken and other birds 24% of daily
37

Plantains, green, fried 5.2 g

serving (140 g) · Fruit and berry dishes other than pies 23% of daily
38

Chorizo, fried without fat 4.8 g

serving (55 g) · Sausages 22% of daily
39

Lamprey, smoked 4.7 g

serving (55 g) · Fish products 21% of daily
40

Frankfurter, fried 4.6 g

serving (55 g) · Sausages 21% of daily
41

Brazil nut 4.5 g

serving (30 g) · Nuts, seeds and dried fruits 20% of daily
42

Margarine 80%, cooking margarine, average 4.4 g

tbsp (14 g) · Cooking and industrial fat 20% of daily
43

Skyr, plain, 4% fat 4.4 g

serving (170 g) · Quark 20% of daily
44

Powan, fried in butter 4.3 g

serving (85 g) · Fish 19% of daily
45

Chicken, grilled 4 g

serving (85 g) · Chicken and other birds 18% of daily
46

Pike, fried in butter 3.9 g

serving (85 g) · Fish 18% of daily
47

Popcorn, microwave popcorn 3.6 g

serving (30 g) · Savoury snacks 16% of daily
48

Liver sausage, liver pate, average 3.5 g

serving (55 g) · Offal dishes 16% of daily
49

Pesto sauce, herb sauce 3.5 g

serving (63 g) · Condiments 16% of daily
50

Sour milk, acidophilus bifidus, 2% fat, probiotics 3.3 g

serving (240 g) · Soured milks 15% of daily

1

Coconut milk 45.4 g

serving (240 g) · Vegetable juices 205% of daily
2

Coconut flake 17.2 g

serving (30 g) · Nuts, seeds and dried fruits 77% of daily
3

Oil, cottonseed, fully hydrogenated 12.7 g

tbsp (13.6 g) · Oils 57% of daily
4

Coconut butter 12.4 g

tbsp (13.6 g) · Oils 56% of daily
5

Coconut oil 11.8 g

tbsp (13.6 g) · Oils 53% of daily
6

Rice cooking cream 10.2 g

serving (240 g) · Cream 46% of daily
7

Coconut meat 8.9 g

serving (30 g) · Nuts, seeds and dried fruits 40% of daily
8

Cocoa butter 8.1 g

tbsp (13.6 g) · Cooking and industrial fat 37% of daily
9

Plantains, green, fried 5.2 g

serving (140 g) · Fruit and berry dishes other than pies 23% of daily
10

Brazil nut 4.5 g

serving (30 g) · Nuts, seeds and dried fruits 20% of daily
11

Popcorn, microwave popcorn 3.6 g

serving (30 g) · Savoury snacks 16% of daily
12

Sea buckthorn juice 2.3 g

serving (240 g) · Juices 10% of daily
13

Amaranth grain, cooked 2 g

serving (140 g) · Rice 9% of daily
14

Tahini, sesami seed butter 2 g

serving (30 g) · Condiments 9% of daily
15

Peanut butter 2 g

serving (32 g) · Condiments 9% of daily
16

Coconut flour 2 g

serving (15 g) · Flour 9% of daily
17

Tempeh 1.9 g

serving (85 g) · Miscellaneous ingredients 9% of daily
18

French fries, frozen 1.7 g

serving (85 g) · Fried potatoes, French fries 8% of daily
19

Avocado 1.4 g

serving (50 g) · Fruits 6% of daily
20

Almond butter 1.3 g

serving (32 g) · Condiments 6% of daily
21

Soy bean, boiled 1.1 g

serving (90 g) · Pulses 5% of daily
22

Aubergine, eggplant, fried 1.1 g

serving (85 g) · Cooked vegetables 5% of daily
23

Tofu, firm (with calcium sulfate) 1.1 g

serving (85 g) · Pulse products 5% of daily
24

Cabbage, fried 1 g

serving (85 g) · Cooked vegetables 5% of daily
25

Avocado with skin and stone 0.97 g

serving (50 g) · Fruits 4% of daily
26

Tofu (without calcium sulfate) 0.95 g

block (85 g) · Pulse products 4% of daily
27

Noodle, boiled, salt and oil 0.87 g

serving (140 g) · Pasta 4% of daily
28

Kale, fried 0.81 g

serving (85 g) · Cooked vegetables 4% of daily
29

Bean, yellow, mature 0.6 g

serving (90 g) · Pulses 3% of daily
30

Mayonnaise, vegan 0.59 g

tbsp (15 g) · Salad dressings and mayonnaises 3% of daily
31

Almond flour 0.59 g

serving (15 g) · Flour 3% of daily
32

Amaranth flakes 0.58 g

serving (40 g) · Flour 3% of daily
33

Edamame, prepared 0.56 g

serving (90 g) · Pulses 3% of daily
34

Cocoa powder 0.54 g

tbsp (5.4 g) · Miscellaneous ingredients 2% of daily
35

Soy flour 0.5 g

serving (15 g) · Pulse products 2% of daily
36

Soy product, soured, 2% fat, calcium 0.48 g

serving (170 g) · Yoghurt 2% of daily
37

Potato wedges, oven-baked 0.48 g

serving (110 g) · Fried potatoes, French fries 2% of daily
38

Vegetable bouillon cube 0.48 g

serving (5 g) · Miscellaneous ingredients 2% of daily
39

Olive, in oil, green/black 0.42 g

serving (15 g) · Canned vegetables 2% of daily
40

Rufous milkcap, blanched 0.41 g

serving (85 g) · Mushroom 2% of daily
41

Sea buckthorn berry 0.4 g

serving (50 g) · Berries 2% of daily
42

Quinoa, cooked 0.4 g

serving (140 g) · Rice 2% of daily
43

Guava 0.38 g

serving (140 g) · Fruits 2% of daily
44

Rowal 0.34 g

serving (140 g) · Berries 2% of daily
45

Millet, boiled 0.34 g

serving (140 g) · Rice 2% of daily
46

Banana, deep-fried 0.3 g

serving (30 g) · Fruit and berry dishes other than pies 1% of daily
47

Groundcherry 0.28 g

cup (140 g) · Berries 1% of daily
48

Oat macaroni, boiled 0.26 g

serving (140 g) · Pasta 1% of daily
49

Woolly milkcap, blanched 0.25 g

serving (85 g) · Mushroom 1% of daily
50

Cooking cream, soy, 14% fat 0.24 g

serving (15 g) · Cream 1% of daily

How much saturated fatty acids do you need?

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Height

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Your daily saturated fatty acids

21.4 g

An estimate for healthy adults. Pregnancy, breastfeeding and medical conditions change what you need.

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