20 Sources Of Foods High In Saturated Fat

1. Fatty Cuts Of Meat

Fatty cuts of meat are higher in saturated fats compared to leaner cuts. These cuts, such as ribeye steaks, pork belly, prime rib, ground beef, and certain pieces of poultry with skin, contain visible marbling and coatings of fat.

Serving 100 grams of raw pork belly and short rib beef braised provides 19 grams and 18 grams of saturated fat, respectively. The saturated fat content can vary among different cuts, and 12 ounces of the fattiest cuts of steaks highlight these differences:

• Porterhouse steak: 15.4 grams
• T Bone steak: 16.1 grams
• Rib Eye Steak: 16.8 grams

2. Pork

The amount of saturated fat in pork can differ depending on the specific cut and preparation method. Fatty cuts of pork, like pork belly and some sausage, tend to have higher saturated fat. Some cuts of pork, especially those with more marbling, contain fat within the muscle tissue.

But note that not all pork is elevated in saturated fat, as lean cuts of pork, like loin or tenderloin, have less fat overall and are lower in saturated fat. While pork can be a good protein source and various nutrients, choose leaner cuts and combine a variety of protein into your diet.

3. Beef

Beef can be high in saturated fat mainly due to the fat content within the meat, particularly in certain cuts that have more marbling. Ground beef with higher fat percentages, such as 70% lean, will have 30 % fat. So, serving only 100 grams of ground beef provides 11 grams of saturated fat.

Even lean cuts of beef, while considered healthier options, can still contain a notable amount of saturated fat. In a 100-gram serving of lean beef, you may find around 4.5 grams of saturated fat.

4. Processed Meats

Processed meats, such as sausage, bacon, deli meats, and hot dogs, are commonly known for being high in saturated fat. These processed meats usually undergo smoking, curing, or other preservation methods that can increase their saturated fat content.

Here's a breakdown of the saturated fat content per 100 grams in various processed meats:

• Pork or beef smoked sausage: 9 grams
• Pan-fried bacon: 14 grams
• Hot Dog: 8 grams
• Ham: 1.8 grams
• Pork bologna: 7 grams
• Beef and pork cooked salami: 9 grams

5. Cream

Much of the fat in cream is indeed saturated fat. Cream is the fatty part of milk that rises to the top and is separated from the milk. The high-fat content contributes to its rich and creamy texture.

In just two tablespoons of heavy cream, there are nearly 11 grams of fat, with a substantial 6.9 grams being hydrogenated fat. Comparatively, regular sour cream also has a notable amount of this type of fatty acid. With 5.6 grams of fat in total, almost 3 grams, specifically 2.8 grams, are saturated fat. It means that more than half of the fat content in regular sour cream is saturated fat.

6. Butter

Saturated fat is a type of fat that remains solid at room temperature, and butter contains a significant amount of it. It is made from cream, which is a fatty part of milk. In the case of butter, about 60-70% of its fat content is saturated fat. In just 100 grams of butter, there are about 51 grams of saturated fat.

This high saturated fat content gives butter its solid and creamy texture. Use butter in moderation and consider alternative sources of fats to keep a healthy heart.

7. Coconut Oil

Coconut oil is high in saturated fat primarily because it is derived from coconuts, and coconut fat is mainly saturated. In the case of coconut oil, approximately 86% of its fatty acids are saturated, making it one of the oils with the highest saturated fat content.

Some studies indicate that the specific type of saturated fats in coconut oil, known as MCTs (medium-chain triglycerides), may have a diverse influence on health compared to the long-chain saturated fats found in many animal products.

8. Milk

Buffalo milk stands out among various milk varieties for its higher saturated fat content. Unlike cow's milk, buffalo milk includes a significant portion of both saturated fat and monounsaturated fat. Typically, buffalo milk has a saturated fat content ranging from 6-7%, which is higher than that found in cow's milk.

Additionally, it also includes around 4-5% monounsaturated fat. In comparison, cow's milk comes in different forms based on its fat content. Whole milk, which retains its natural fat, holds about 3.5 percent fat, whereas reduced-fat milk contains 2 percent fat.

9. Chicken

Chicken, especially with skin, is high in saturated fat. Chicken skin contains more saturated fat than unsaturated fat. When chicken is cooked with the skin, the fat from the skin can contribute to the overall fat content, including saturated fat.

If you remove skin, chicken becomes a leaner and healthier protein source. The cooking method also matters, as frying or cooking with added fats can increase the saturated fat content.

10. Turkey

Turkey is generally considered leaner meat, but its fat content varies depending on the cut and preparation method. The saturated fat content might be higher, if you're looking at ground turkey or turkey products that include skin or dark meat.

If grounded turkey includes darker meat and skin, it can have a higher fat content, including saturated fat. Also, frying or cooking with added fats can increase the overall fat. So, removing the skin from turkey before cooking or eating can also significantly lower the saturated fat content.

11. Coconut Milk

Coconut milk does have saturated fat, but its exact quantity varies depending on the brand and processing methods. Generally, the saturated fat content in 100 grams of coconut milk is not as high as 21 grams, per USDA.

Coconut milk is known for containing beneficial compounds such as medium-chain triglycerides (MCTs), a different type of saturated fat than the long-chain fatty acids found in some animal products. While this vegan drink is more elevated in saturated fat compared to other plant-based alternatives, it can still be a part of a balanced diet when consumed in moderation.

12. Palm Oil

Palm oil is high in saturated fat compared to other types of vegetable oils. The natural composition and processing method contribute to its high saturated fat content, and its fat level is the reason behind its semi-solid state at room temperature.

The extraction and processing of palm oil involve keeping its natural state, which includes the saturation of its fats. For individuals concerned about their saturated fat intake, choosing oils higher in unsaturated fats is considered a healthier alternative.

13. Cheese

Cheese is high in saturated fat primarily due to its dairy origin, but the exact amount can vary based on the type of cheese. Cheeses with a creamier or more crumbly texture often contain more fat, which includes saturated fat.

For example, mascarpone, stilton, cheddar, and soft goat cheese have high fatty acid content. Even creamier and richer cheeses like mascarpone have higher saturated fat content than lighter cheeses like mozzarella.

Saturated fat content per 100 grams in some of the cheeses:

• Mascarpone: 29 grams
• Stilton: 23 grams
• Cheddar cheese: 22 grams
• Soft goat cheese: 18 grams
• Processed Cheese: 14 grams
• Edam: 16 grams
• Mozzarella: 14 grams

14. Lamb

Lamb is considered high in saturated fat compared to some other protein sources. However, like other meat, this type of fatty acid level may differ based on the cut and cooking method. Merely 100 grams of cooked lamb contain 9 grams of saturated fat. In general, lamb tends to have more saturated fatty acids than leaner meats such as chicken or fish.

Lamb cuts with more fat marbling may have higher saturated fat content. For example, lamb chops or ribs may have more fat than leaner cuts like loin or leg. Besides this, it also provides essential nutrients such as protein, iron, zinc, and vitamin B12.

15. Chocolate

Chocolate, especially dark chocolate, and milk chocolate, possesses a significant amount of saturated fat. Only 100 grams of dark chocolate and milk chocolate provide 19 grams of saturated fat. Due to the higher cocoa in dark chocolate, it contains more fat compared to lower cocoa-content chocolates.

On the other hand, milk chocolate includes additional ingredients such as milk solids and sugar, contributing to its fat content. The milk fat in milk chocolate is a source of saturated fat.

16. Lard

Lard is indeed high in saturated fat because it is a form of pork fat. Both bacon and lard are derived from pork, and pork fat is naturally high in saturated fat. Only 100 grams of cooked bacon contain 32 grams of saturated fat.

Lard includes 5 grams of saturated fatty acid and 12 milligrams of cholesterol per serving. The saturated fat content in lard makes it solid at room temperature. It is generally used in frying, cooking, and baking to add taste and texture to dishes.

17. Ice Cream

Ice cream, whether vanilla or chocolate flavored, can be high in saturated fat. Only 100 grams of ice cream contains 7 grams of saturated fatty acids, which shows a relatively high saturated fat content in this frozen treat.

This type of fatty acid in ice cream comes from dairy ingredients, such as cream and milk. The cream is rich in saturated fat, contributing to its creamy texture and flavor of ice cream. In addition, some ice creams may include added fats, like coconut oil and palm oil, which can also donate this type of fatty acid.

18. Full-fat Yogurt

Full-fat yogurt is considered high in saturated fat because it contains a significant proportion of its total fat content in the form of saturated fats. Being a dairy product, it naturally includes a mix of fats.

In the case of full-fat yogurt, the saturated fatty acid is elevated due to the presence of milk fat. Approximately 70% of the fat in full-fat yogurt consists of saturated fatty acids. While yogurt is a nutritious source of calcium and protein, individuals concerned about their saturated fat intake for heart health reasons can choose lower-fat or fat-free yogurt alternatives.

19. Cakes And Pastries

Cakes and pastries are often high in saturated fat due to the ingredients used in their preparation. It includes butter and margarine, the primary contributors to fatty acid in these baked goods. These solid fats are commonly used to achieve the desired texture, flavor, and richness in cakes and pastries.

Besides this, in order to enhance the taste and texture of these baked goods, certain recipes use ingredients like chocolate, cream, or coconut oil, which also increases its saturated fat content.

20. Fast Food And Fried Foods

The cooking methods and ingredients used in the preparation of fast food and fried foods make it higher in saturated fat content. Many fast food items are deep-fried or cooked in oil, and the types of oils commonly used are partially hydrogenated oils or oils with a high saturated fat content (e.g., palm oil).

Additionally, fast food menus often feature items that are rich in processed meats, cheese, and sauces, all of which can be significant sources of saturated fats. Burgers, fries, fried chicken, and certain types of sandwiches are examples of fast food items that can be high in saturated fat.