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Foods high in saturated fat

What is highest, how much per serving, and how it fits into your daily fat target.

Written by Updated 7 min read

The foods highest in saturated fat are coconut and palm oils, butter, lard, full-fat cheese, cream, fatty red meat, poultry skin and many baked or fried foods. The US Dietary Guidelines say to keep saturated fat under 10 percent of calories, about 22 g on 2,000 calories, while the American Heart Association suggests under 6 percent, about 13 g. See where you land by setting your fat grams with the macro calculator after finding your calories with the TDEE calculator.

Infographic: Foods high in saturated fat. A tablespoon of coconut oil is half a day's limit.
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Saturated fat per serving

Values are rounded from USDA FoodData Central and vary by brand.

FoodServingSaturated fat% of a 22 g limit
Coconut oil1 tbsp (13.6 g)about 11.2 gabout 51%
Butter1 tbsp (14 g)about 7.3 gabout 33%
Palm oil1 tbspabout 6.7 gabout 30%
Cheddar cheese1 oz (28 g)about 5.4 gabout 25%
Heavy cream1 tbsp (15 g)about 3.5 gabout 16%
Whole milk1 cupabout 4.5 gabout 20%
Ground beef, 80% lean, cooked100 gabout 7.5 gabout 34%
Egg, large1about 1.6 gabout 7%
Olive oil1 tbspabout 1.9 gabout 9%

Notice how quickly the fats add up. A tablespoon of coconut oil uses about half of a 22 g day, and a few slices of cheese and a buttered pan can do the rest. By comparison, olive oil has the same calories per tablespoon as butter but much less saturated fat. See saturated vs unsaturated fat for why that matters.

Daily limits

  • US Dietary Guidelines: less than 10% of calories (about 22 g on 2,000 calories). The 2025–2030 edition keeps this limit.
  • American Heart Association: less than 6% of calories (about 13 g on 2,000 calories).
  • FDA Daily Value: 20 g on the label.
Work it out for your caloriesSaturated fat grams = calories × 0.10 ÷ 9. At 2,400 calories that is 2,400 × 0.10 ÷ 9 = 27 g. At 1,600 calories it is 18 g. For the AHA limit use 0.06: 2,400 × 0.06 ÷ 9 = 16 g.

For a full explanation of limits and how to hit them, read how much saturated fat per day is OK.

Easy swaps

  • Cook with olive or rapeseed (canola) oil instead of butter, coconut oil or lard.
  • Choose leaner cuts of meat and remove poultry skin.
  • Use low-fat or nonfat yoghurt and milk where you are happy with the taste.
  • Use less cheese, but choose strongly flavoured types so a little goes further.
  • Replace some meat with fish, beans or lentils (see high protein grocery list).

The evidence supports swapping, not just cutting: a Cochrane review of 15 trials found a 17% lower risk of combined cardiovascular events when saturated fat was reduced, with benefits seen when it was replaced by polyunsaturated fat or carbohydrate. Effects on overall mortality were small or none, so keep the aim practical: lower, not zero.

Fitting it into your fat macro

Your total fat target and your saturated fat limit are separate numbers. If your fat goal is 70 g and your saturated limit is 22 g, then at most about a third of your fat can be saturated. Choose mostly unsaturated sources such as fish, olive oil, nuts and avocado. For tracking tips see how to read a nutrition facts label, and for choosing a split read macro splits explained.

People with high cholesterol or heart disease may be advised a lower limit. Check with your doctor or dietitian.

Set your total fat grams, then keep saturated fat to a third or less.

Open the macro calculator

Frequently asked questions

What foods are highest in saturated fat?
Coconut oil, palm oil, butter, lard, beef tallow, full-fat cheese, cream, fatty cuts of red meat, poultry skin, and many baked or fried foods. Per tablespoon, coconut oil has about 11 g and butter about 7 g.
How much saturated fat is too much?
The US Dietary Guidelines say keep it under 10% of calories, which is about 22 g on a 2,000-calorie diet. The American Heart Association recommends under 6%, about 13 g.
Is coconut oil healthy?
It is about 80 to 90% saturated fat, so it counts heavily toward your limit. The AHA lists coconut oil among high-saturated-fat foods; unsaturated oils such as olive oil are generally preferred.
Do I have to avoid all saturated fat?
No. It is in many nutritious foods such as dairy and meat. The advice is to keep it within a limit and replace some with unsaturated fats.
What should I replace saturated fat with?
A Cochrane review found benefits for heart health when saturated fat was replaced with polyunsaturated fat or carbohydrate, including starchy foods. Unsaturated oils, nuts, fish and whole grains are practical swaps.

Keep reading

How much saturated fat per day?Limits explained.Saturated vs unsaturated fatWhat is the difference?What are macros?A beginner's guide.

Sources

  1. American Heart Association. Saturated fats. heart.org.
  2. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2025–2030. Released January 2026. dietaryguidelines.gov.
  3. Hooper L, Martin N, Jimoh OF, Kirk C, Foster E, Abdelhamid AS. Reduction in saturated fat intake for cardiovascular disease. Cochrane Database Syst Rev. 2020;(8):CD011737. cochrane.org/evidence/CD011737.
  4. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov. Values in this guide are rounded from USDA entries for the foods named; brands and preparation change them.
  5. U.S. Food and Drug Administration. How to understand and use the Nutrition Facts label. fda.gov.