40 Foods High In Saturated Fat

Foods that contain the most saturated fat per gram include pure fat sources such as butter, ghee, coconut oil, and palm oil.

Other foods high in saturated fat, especially ‘per serving’ include fatty cuts of meat, coconut products, and baked goods made with saturated fats.

This article presents a list of 40 foods with the highest saturated fat content so you can see how much these everyday foods provide. For each food, you can see the amount of saturated fat per 100g and per typical serving.

High saturated fat intakes can lead to elevated levels of “bad” LDL cholesterol, which is thought to play a causal role in heart disease.

For this reason, the FDA has set a daily value (% DV) for saturated fat intake at 20 grams per day, based on a typical 2,000 calorie diet.

Method and Data Source

Sourced from USDA data, we present the saturated fat content of each food per 100 grams (ranked by a direct, like-for-like comparison based on raw weight) and per typical serving.

This allows you to see both the saturated fat concentration of each food as well as account for real-world consumption.

Foods High In Saturated Fat

The following foods are ranked by saturated fat content per 100 grams of raw weight.

1) Coconut Oil

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Coconut oil	82.5g (413%)	1 tbsp (13.6g)	11.2g (56%)

^{Table 1: Coconut oil saturated fat content per 100g and per 13.6g tablespoon serving}

As a pure source of fat, coconut oil is more than 80% saturated fat by weight.

Source: USDA: Oil, coconut

2) Palm Kernel Oil

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Palm kernel oil	81.5g (408%)	1 tbsp (13.6g)	11.1g (56%)

^{Table 2: Palm kernel oil saturated fat content per 100g and per 13.6g tablespoon serving}

Source: USDA: Vegetable oil, palm kernel

3) Palm Shortening

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Palm shortening	65.5g (328%)	1 tbsp (13.6g)	8.91g (45%)

^{Table 3: Palm shortening saturated fat content per 100g and per 13.6g tablespoon serving}

Source: USDA: Shortening, confectionary, fractionated palm

4) Ghee

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Ghee	61.9g (310%)	1 tbsp (14g)	8.67g (43%)

^{Table 4: Ghee saturated fat content per 100g and per 14g tablespoon serving}

Source: USDA: Ghee, clarified butter

5) Dried Coconut Meat

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Coconut meat (dried)	61.3g (307%)	1 oz (28.35g)	17.4g (87%)

^{Table 5: Dried coconut meat saturated fat content per 100g and per ounce (28.35g) serving}

Source: USDA: Coconut meat, dried, creamed

6) Cocoa Butter

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Cocoa butter	59.7g (299%)	1 tbsp (13.6g)	8.12g (41%)

^{Table 6: Cocoa butter saturated fat content per 100g and per 13.6g tablespoon serving}

Source: USDA: Cocoa butter

7) Suet, beef

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Beef suet	52.3g (262%)	1 oz (28.35g)	14.8g (74%)

^{Table 7: Raw beef suet saturated fat content per 100g and per ounce (28.35g) serving}

Source: USDA: Beef, suet, raw

8) Butter

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Butter	50.5g (253%)	1 tbsp (14.2g)	7.17g (36%)

^{Table 8: Butter saturated fat content per 100g and per 14.2g tablespoon serving}

Source: USDA: Butter, without salt

9) Beef tallow

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Beef tallow	49.8g (249%)	1 tbsp (12.8g)	6.37g (32%)

^{Table 9: Beef tallow saturated fat content per 100g and per 12.8g tablespoon serving}

Source: USDA: Fat, beef tallow

10) Lard

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Lard	39.2g (196%)	1 tbsp (12.8g)	5.02g (25%)

^{Table 10: Lard saturated fat content per 100g and per 12.8g tablespoon serving}

Source: USDA: Lard

11) Coconut Cream

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Coconut cream	30.8g (154%)	1 tbsp (15g)	4.62g (23%)

^{Table 11: Coconut cream saturated fat content per 100g and per 15g tablespoon serving}

Source: USDA: Coconut cream, raw

Coconut cream is a richer, less diluted version of coconut milk, with a thicker texture and a higher fat content.

12) Coconut Meat

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Coconut meat	29.7g (149%)	1 cup (80g)	23.8g (119%)

^{Table 12: Coconut meat saturated fat content per 100g and per 80g cup serving}

Source: USDA: Coconut meat, raw

13) Dark chocolate

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Dark chocolate	24.5g (123%)	1 oz (28.35g)	6.95g (35%)

^{Table 13: Dark chocolate saturated fat content per 100g and per ounce (28.35g) serving}

Dark chocolate is a significant source of cocoa butter, so it also high levels of saturated fat. Based on a typical dark chocolate bar made with 70–85% cocoa solids, it contains 6.95 grams of saturated fat per ounce (28.35g) serving.

Source: USDA: Chocolate, dark, 70–85% cacao solids

14) Heavy Cream

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Heavy cream	23.0g (115%)	1 tbsp (15g)	3.45g (17%)

^{Table 14: Heavy cream saturated fat content per 100g and per 15g tablespoon serving}

Source: USDA: Cream, fluid, heavy whipping

15) Cream Cheese

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Cream cheese	20.2g (101%)	1 tbsp (14.5g)	2.93g (15%)

^{Table 15: Cream cheese saturated fat content per 100g and per 14.5g tablespoon serving}

Source: USDA: Cheese, cream

16) Cheddar Cheese

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Cheddar cheese	19.4g (97%)	1 oz (28.35g)	5.43g (27%)

^{Table 16: Cheddar cheese saturated fat content per 100g and per ounce (28.35g) serving}

Source: USDA: Cheese, Cheddar, sharp, sliced

17) Light Cream

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Light cream	19.3g (97%)	1 tbsp (15g)	2.9g (15%)

^{Table 17: Light cream saturated fat content per 100g and per 15g tablespoon serving}

Source: USDA: Cream, fluid, light whipping

Despite being a ‘lighter’ version of cream, light whipping cream is still nearly 20% saturated fat by weight.

18) Pork Belly

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Pork belly	19.3g (97%)	4 oz (113g)	21.8g (109%)

^{Table 18: Pork belly saturated fat content per 100g and per 4oz (113g) serving}

Source: USDA: Pork, fresh, belly, raw

19) Coconut Milk

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Coconut milk	18.9g (95%)	1 tbsp (15g)	2.84g (14%)

^{Table 19: Coconut milk saturated fat content per 100g and per 15g tablespoon serving}

Source: USDA: Coconut milk, canned

20) Blue Cheese

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Blue cheese	18.7g (94%)	1 oz (28.35g)	5.3g (27%)

^{Table 20: Blue cheese saturated fat content per 100g and per ounce (28.35g) serving}

Source: USDA: Cheese, blue

21) Pepperoni

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Pepperoni	17.7g (89%)	1 oz (28.35g)	4.96g (25%)

^{Table 21: Pepperoni saturated fat content per 100g and per ounce (28.35g) serving}

Source: USDA: Pepperoni, beef and pork, sliced

22) Beef Shortribs

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Beef shortribs	15.8g (79%)	4 oz (113g)	17.9g (90%)

^{Table 22: Beef shortribs saturated fat content per 100g and per 4 oz (113g) serving}

Source: USDA: Beef, rib, shortribs, separable lean and fat, raw

23) Popcorn (made with palm oil)

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Popcorn (made with palm oil)	14.6g (73%)	1 bag (89g)	12.7g (64%)

^{Table 23: Popcorn (made with palm oil) saturated fat content per 100g and per 89g bag serving}

Source: USDA: Popcorn, microwave, regular (butter) flavor, made with palm oil

Popcorn popped in either palm oil or butter can contain significant amounts of saturated fat.

24) Salami

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Salami	13.1g (66%)	1 oz (28.35g)	3.67g (18%)

^{Table 24: Salami saturated fat content per 100g and per ounce (28.35g) serving}

Source: USDA: Salami, Italian, pork

25) Bacon

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Bacon	12.6g (63%)	1 slice (28.35g)	3.53g (18%)

^{Table 25: Bacon saturated fat content per 100g and per raw slice (28.35g) serving}

Source: USDA: Pork, cured, bacon, unprepared

26) Ground Beef (70% Lean)

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Ground beef, 70% lean	11.8g (59%)	4 oz (113g)	13.3g (67%)

^{Table 26: Ground beef (70% lean, raw) saturated fat content per 100g and per 4 oz (113g) serving}

Source: USDA: Beef, ground, 70% lean meat / 30% fat, raw

27) Croissant

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Croissant	11.7g (59%)	1 medium (57g) croissant	6.67g (33%)

^{Table 27: Croissant saturated fat content per 100g and per medium (57g) croissant serving}

Source: USDA: Croissants, butter

This data is for a typical croissant made using butter.

28) Sour Cream

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Sour cream	10.1g (51%)	1 tbsp (12g)	1.21g (6%)

^{Table 28: Sour cream saturated fat content per 100g and per 12g tablespoon}

Source: USDA: Cream, sour, cultured

29) Luncheon Meat

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Luncheon meat	9.99g (50%)	2 oz (56.7g)	5.59g (28%)

^{Table 29: Luncheon meat saturated fat content per 100g and per 2 oz (56.7g) serving}

Source: USDA: Luncheon meat, pork with ham, minced, canned, includes Spam

30) Ribeye Steak

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Ribeye steak	8.74g (44%)	4 oz (113g)	9.88g (49%)

^{Table 30: Ribeye steak (raw) saturated fat content per 100g and per 4 oz (113g) serving}

Source: USDA: Beef, rib eye steak/roast, boneless, lip-on, separable lean and fat, trimmed to 1/8″ fat, raw

Note: The precise saturated fat content of ribeye steak will depend on how much fat has been trimmed from it.

31) Italian Pork Sausage

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Italian pork sausage	8.62g (43%)	1 link (101g)	8.71g (44%)

^{Table 31: Italian pork sausage saturated fat content per 100g and per 101g link serving}

Source: USDA: Sausage, Italian, pork, mild, raw

This 101g serving is for an Italian sausage link, which are typically larger in size than other types of sausages.

32) Chorizo Pork Sausage

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Chorizo pork sausage	8.6g (43%)	1 link (60g)	5.16g (26%)

^{Table 32: Chorizo pork sausage saturated fat content per 100g and per 60g link}

Source: USDA: Sausage, pork, chorizo, link or ground, raw

33) Shortbread Cookies

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Shortbread cookies	8.11g (41%)	1 medium (30g) cookie	2.43g (12%)

^{Table 33: Shortbread cookies saturated fat content per 100g and per medium (30g) cookie serving}

Source: USDA: Cookie, shortbread

Shortbread cookies are typically made with butter or palm oil. As a result, they are high in saturated fat like other cookies containing these fats.

34) Ground Pork (79% Lean)

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Ground pork, 79% lean	7.87g (39%)	4 oz (113g)	8.89g (44%)

^{Table 34: Ground pork (79% lean) saturated fat content per 100g and per 4 oz (113g) serving}

Source: USDA: Pork, fresh, ground, raw

Like other types of ground meat, the exact amounts of saturated fat may vary depending on the leanness of the meat. The higher the fat content, the more saturated fat there will be.

35) Pork Spareribs

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Pork spareribs	7.53g (38%)	4 oz (113g)	8.51g (43%)

^{Table 35: Pork spareribs saturated fat content per 100g and per 4 oz (113g) serving}

Source: USDA: Pork, fresh, spareribs, separable lean and fat, raw

36) Lamb Chops

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Lamb chop	6.9g (35%)	4 oz (113g)	7.84g (39%)

^{Table 36: Lamb chop saturated fat content per 100g and per 4 oz (113g) serving}

Source: USDA: Lamb, Australian, imported, fresh, leg, sirloin chops, boneless, separable lean and fat, trimmed to 1/8″ fat, raw

37) Ice Cream

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Ice cream, vanilla	6.79g (34%)	1/2 cup (66g)	4.48g (22%)

^{Table 37: Vanilla ice-cream saturated fat content per 100g and per 1/2 cup (66g) serving}

Source: USDA: Ice cream, vanilla

Note: The saturated fat content of ice-cream can vary significantly depending on the brand. Since different ice creams will have different ingredients and butterfat content, it is best to read the product’s nutrition label for the most accurate data.

38) McDonald’s Double Quarter Pounder with Cheese

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Double quarter pounder with cheese	6.47g (32%)	1 burger (280g)	18.1g (91%)

^{Table 38: McDonald’s double quarter pounder with cheese saturated fat content per 100g and per 280g burger}

Source: USDA: McDonald’s, double quarter pounder with cheese

Note: The data is for a cooked and prepared burger. As with many fast food items, the saturated fat content per typical serving is much higher than 100 grams of the product.

39) Pepperoni Pizza (14″)

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Domino’s pepperoni pizza	4.78g (24%)	1 slice (113g)	5.4g (27%)

^{Table 39: Domino’s 14″ pepperoni pizza saturated fat content per 100g and per 113g slice}

Source: USDA: Domino’s 14″ pepperoni pizza, classic hand-tossed crust

Note: The data is for a typical cooked and prepared pizza. We used saturated fat data for one of the most popular pizza options; a 14″ Domino’s pepperoni pizza with a hand-tossed crust.

However, it’s important to note that the saturated fat content of pizza can vary significantly depending on the ingredients and quantities used — check nutrition information for the specific product for the most accurate data.

40) Pork Chop

Food Name	Saturated fat per 100g (% DV)	Typical serving size	Saturated fat per serving (% DV)
Pork chop	4.27g (21%)	4 oz (113g)	4.82g (24%)

^{Table 40: Pork chop saturated fat content per 100g and per 4 oz (113g) serving}

Source: USDA: Pork, loin, blade, bone-in, separable lean and fat, raw

Summary

As this guide shows, pure fats and oils like palm oil, coconut oil, ghee, and butter are the most concentrated sources of saturated fat per 100 grams.

However, based on typical serving sizes, it is likely that fatty cuts of meat and processed foods (like sausages and fast food burgers) are more significant dietary contributors.

This highlights the importance of reading nutritional labels for individuals trying to limit their saturated fat intake.

For more information on fats, see this complete guide to dietary fat.