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What are some foods that are high in saturated fat?

Saturated fat is a type of fat that is usually solid at room or refrigerator temperature. It's found mainly in foods that come from animals, although some plant oils also contain saturated fat. Here are a few examples of foods that are high in saturated fat.

Animal sources:
  • Meats such as poultry with the skin, or fatty cuts of beef and pork
  • High-fat dairy products such as whole milk or 2% milk, butter, cream cheese, sour cream and ice cream
  • Lard and other meat fats
Plant sources:
  • Cocoa butter and coconut
  • Tropical oils such as coconut, palm and palm kernel oil
Dr. Mehmet Oz, MD
Cardiology (Cardiovascular Disease)
Some top sources of saturated fat include:
  • fatty cuts of beef, lamb and pork, which you can spot by looking for large amounts of white marbling embedded in the meat
  • poultry such as chicken and turkey that has not had the skin removed
  • butter
  • cream and whole or 2% milk
  • ice cream
  • many baked goods
  • some types of candy
It's important to know that there are lower -- and nonfat -- alternatives for most of these foods. For instance, a sirloin cut of beef has a modest amount of saturated fat and makes for a healthier choice. Likewise, 1% or skim milk can play an important role in a healthy diet. Limiting your intake of saturated fat can help lower your risk for heart disease and other health threats.
Below is a list of spreads and cooking ingredients that contain a large amount of saturated fat. Remember, saturated fats are also found in full-fat dairy products and meats.

Cooking oils and other fats:
  • Coconut oil
  • Palm oil
  • Lard
  • Shortening
Spreads:
  • Butter
  • Cream cheese
  • Sour cream
  • Margarine
Foods:
  • Bacon
  • Chitterlings
  • Coconut
  • Cream
  • Salt pork
Here are a few examples of foods that are high in saturated fat.
Animal sources:
  • Meats such as poultry with the skin or fatty cuts of beef and pork
  • High-fat dairy products such as whole or 2% milk, butter, cream cheese, sour cream, and ice cream
  • Lard and other meat fats
Plant sources:
  • Cocoa butter and coconut
  • Tropical oils such as coconut, palm, and palm kernel oil

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.