Saturated Fats Guide
Updated: Oct 3
Two things that you want to focus on to reduce high cholesterol level is increasing your fiber intake and lowering your saturated fat intake. Saturated fat elevates cholesterol levels, which can increase your risk for heart disease and stroke. While some saturated fat is naturally present in whole foods, excessive intake from processed or high-fat animal products can significantly raise your cholesterol.
This guide breaks down the top 50 foods highest in saturated fat, organized by category and ranked from highest to lowest within each. Use this resource to help reduce intake of these foods and support heart health through smarter swaps.
Categories Ranked By Saturated Fat
Fatty Butters and Oils
These are the most concentrated sources of saturated fat.
Food Item | Sat. Fat (g) | Serving Size |
Coconut oil | 12 g | 1 tbsp |
Palm oil | 7 g | 1 tbsp |
Butter | 7 g | 1 tbsp |
Lard | 5 g | 1 tbsp |
Shortening (vegetable) | 3.5 g | 1 tbsp |
Swap the above food items for lower saturated-fat choices like olive oil, avocado oil, olives, or avocados.
Red Meats and Poultry
Fatty cuts and processed meats are major saturated fat contributors.
Food Item | Sat. Fat (g) | Serving Size (cooked) |
Pork sausage | 9 g | 3 oz |
Ground beef (75% lean) | 8 g | 3 oz |
Ribeye steak | 7.5 g | 3 oz |
Pork ribs | 7 g | 3 oz |
Lamb chops | 6.5 g | 3 oz |
Bacon (pork) | 6 g | 3 slices |
Hot dog (beef/pork mix) | 5 g | 1 link (57g) |
Pepperoni | 4.5 g | 1 oz |
Salami | 4 g | 1 oz |
Bologna | 3.5 g | 1 oz |
Egg | 1.6 g | 1 large egg |
Egg | 1.4 g | 1 medium egg |
Egg whites | 0 grams | 1 large |
Chicken thigh (with skin) | 5.4 g | - |
Chicken leg (with skin) | 6.3 g | - |
Swap the above food items for lower saturated-fat choices like skinless chicken parts (especially the breast!), turkey, or fish.
Cheeses and Full-Fat Dairy
Dairy fats are easy to overeat, especially in cheese-heavy meals.
Food Item | Sat. Fat (g) | Serving Size |
Cheddar cheese | 6 g | 1 oz |
Cream cheese | 5 g | 2 tbsp |
Brie | 5 g | 1 oz |
American cheese | 4.5 g | 1 slice |
Whole milk | 4.5 g | 1 cup |
Sour cream (regular) | 3.5 g | 2 tbsp |
Full-fat yogurt | 3 g | 6 oz |
Ice cream (premium) | 3 g | ½ cup |
Butter (relisted) | 7 g | 1 tbsp |
Whipped cream | 2.5 g | 2 tbsp |
Swap the above food items for lower saturated-fat choices by choosing fat-free cottage cheese, fat-free mozzarella cheese, low-fat greek yogurt, skim or 1% milk, plant-based milk alternatives.
Baked Goods and Sweets
These often combine saturated fat with refined carbs and added sugar.
Food Item | Sat. Fat (g) | Serving Size |
Doughnut | 5 g | 1 medium |
Croissant | 5 g | 1 medium |
Muffin (store-bought) | 4.5 g | 1 medium |
Pound cake | 4 g | 1 slice |
Brownie | 3.5 g | 1 piece |
Frosted cupcake | 3.5 g | 1 piece |
Pie (fruit with crust) | 3.5 g | 1 slice |
Chocolate chip cookie | 2.5 g | 1 large |
Cheesecake | 2.5 g | 1 slice |
Cinnamon roll | 2.5 g | 1 roll |
Swap the above food items for lower saturated-fat choices like air-popped popcorn, fruit, sorbet, or even angel food cake.
Fast Foods and Fried Foods
These are major hidden sources of saturated fats due to cooking methods and oils used.
Food Item | Sat. Fat (g) | Serving Size |
Fried chicken (dark) | 7 g | 1 piece |
Cheeseburger | 6 g | 1 sandwich |
Chicken nuggets | 5 g | 6 pieces |
French fries | 4 g | Medium order |
Breakfast sandwich | 4 g | 1 sandwich |
Mozzarella sticks | 3.5 g | 3 pieces |
Onion rings | 3 g | Medium order |
Fish sandwich | 3 g | 1 sandwich |
Egg and sausage biscuit | 3 g | 1 sandwich |
Nachos with cheese | 2.5 g | 1 serving |
Swap the above food items for lower saturated-fat choices like grilled chicken sandwich with no mayo, cheese-less veggie burgers, grilled chicken nuggets, thin crust pizza instead of thick, skip the bacon and creamy sauces, etc.
Plant-Based Saturated Fat Sources
These are less inflammatory than animal-based saturated fats but still require moderation.
Food Item | Sat. Fat (g) | Serving Size |
Coconut milk (canned) | 4 g | ¼ cup |
Dark chocolate (70-85%) | 4 g | 1 oz |
Coconut flakes (unsweetened) | 3.5 g | ¼ cup |
Certain Vegan butters | 3 g | 1 tbsp |
Cashew cream | 2.5 g | 2 tbsp |
Swap the above food items for lower saturated-fat choices like unsweetened almond milk, soy milk, soy or almond based yogurt instead of coconut yogurts, etc.
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