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
Use 20%+ of the limit per serving: 137 foods

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; yoghurt, turkish/greek, 10% fat and eel.

Plant sources

Also high in it

Are you getting enough saturated fatty acids?

Knowing where saturated fatty acids comes from is one part of the puzzle. Nutriely adds it up across your day against your own targets, shows which foods it came from and how it fits with every other nutrient.

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Foods highest in saturated fatty acids

Ranked from 1,236 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

Yoghurt, turkish/greek, 10% fat 11.5 g

serving (170 g) · Yoghurt 52% of daily
12

Cheese, cheddar type, 34% fat 11.3 g

serving (55 g) · Cheese, ripened cheese 51% of daily
13

Rice cooking cream 10.2 g

serving (240 g) · Cream 46% of daily
14

Eel 9.4 g

serving (110 g) · Fish 42% of daily
15

Pork chop, grilled 9 g

serving (85 g) · Steaks and chops 41% of daily
16

Cream, 25% fat 9 g

medium portion (50 g) · Cream 40% 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

Processed cheese, 20-24% fat 7.7 g

serving (55 g) · Processed cheese 35% of daily
24

Cream cheese, mascarpone, 38% fat 7.6 g

serving (30 g) · Cheese, unripened, fresh cheese 34% of daily
25

Butter 7.5 g

tbsp (14.2 g) · Butter, milk fat 34% of daily
26

Cream quark, 10% fat 7.2 g

serving (110 g) · Quark 33% of daily
27

Lard, animal fat 7.1 g

tbsp (12.8 g) · Animal fat 32% of daily
28

Salami 6.7 g

serving (55 g) · Cold cuts, sausages 30% of daily
29

Croissant, home-made 6.7 g

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

Pork and beef, canned 6.6 g

serving (85 g) · Meat products 30% of daily
31

Chocolate, average 6.4 g

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

Tallow, beef fat 5.9 g

tbsp (12.8 g) · Animal fat 27% of daily
33

Creme fraiche, 28% fat 5.8 g

serving (30 g) · Fermented milk products, other 26% of daily
34

Milk, goat milk 5.7 g

serving (240 g) · Milks >2% fat 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

Beestings, colostrum 4.5 g

medium portion (200 g) · Milks >2% fat 20% of daily
43

Margarine 80%, cooking margarine, average 4.4 g

tbsp (14 g) · Cooking and industrial fat 20% of daily
44

Skyr, plain, 4% fat 4.4 g

serving (170 g) · Quark 20% of daily
45

Powan, fried in butter 4.3 g

serving (85 g) · Fish 19% of daily
46

Chicken, grilled 4 g

serving (85 g) · Chicken and other birds 18% of daily
47

Pike, fried in butter 3.9 g

serving (85 g) · Fish 18% of daily
48

Popcorn, microwave popcorn 3.6 g

serving (30 g) · Savoury snacks 16% of daily
49

Liver sausage, liver pate, average 3.5 g

serving (55 g) · Offal dishes 16% of daily
50

Pesto sauce, herb sauce 3.5 g

serving (63 g) · Condiments 16% 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, deep-fried 1.7 g

serving (70 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

Soya drink, calcium 0.45 g

cup (243 g) · Vegetable juices 2% of daily
40

Quorn, fillet 0.45 g

medium portion (75 g) · Mushroom 2% of daily
41

Olive, in oil, green/black 0.42 g

serving (15 g) · Canned vegetables 2% of daily
42

Rufous milkcap, blanched 0.41 g

serving (85 g) · Mushroom 2% of daily
43

Sea buckthorn berry 0.4 g

serving (50 g) · Berries 2% of daily
44

Quinoa, cooked 0.4 g

serving (140 g) · Rice 2% of daily
45

Guava 0.38 g

serving (140 g) · Fruits 2% of daily
46

Rowal 0.34 g

serving (140 g) · Berries 2% of daily
47

Millet, boiled 0.34 g

serving (140 g) · Rice 2% of daily
48

Banana, deep-fried 0.3 g

serving (30 g) · Fruit and berry dishes other than pies 1% of daily
49

Groundcherry 0.28 g

cup (140 g) · Berries 1% of daily
50

Oat macaroni, boiled 0.26 g

serving (140 g) · Pasta 1% of daily

How much saturated fatty acids do you need?

Enter your details for your own daily value.

Sex Age

Weight

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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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