Foods highest in saturated fat
Saturated fat is abundant in meat, full-fat dairy, butter and some plant oils such as coconut. Labels list it separately because dietary guidelines recommend moderating it.
The food highest in saturated fat on Micela is Butter: 50.5 g per 100 g.
FDA Daily Value: 20 g per day, for a 2,000-calorie adult diet. It is a general labeling reference, not a personal recommendation.
Top 20 foods highest in saturated fat per 100 g
| # | Food | Per 100 g | % DV | Per serving |
|---|---|---|---|---|
| 1 | 🧈 Butter | 50.5 g | 253 % | 7.2 g (1 tbsp) |
| 2 | 🥥 Coconut | 29.7 g | 149 % | 13.4 g (1 piece (2 × 2 in)) |
| 3 | 🍫 Chocolate | 24.5 g | 123 % | 7 g (1 oz) |
| 4 | 🥓 Bacon | 14.2 g | 71 % | 1.2 g (1 slice, cooked) |
| 5 | 🧀 Cheese | 12.9 g | 65 % | 15.7 g (1 cup, crumbled) |
| 6 | 🥐 Croissant | 11.7 g | 59 % | 4.9 g (1 small croissant) |
| 7 | 🧀 Quesadilla | 11.6 g | 58 % | 22.5 g (1 large quesadilla) |
| 8 | 🫕 Fondue | 9.3 g | 46 % | 18.9 g (1 serving with bread) |
| 9 | 🐑 Lamb | 8.8 g | 44 % | 7.5 g (3 oz) |
| 10 | 🫔 Enchiladas | 8.4 g | 42 % | 21.5 g (2 enchiladas) |
| 11 | 🍪 Cookie | 8.1 g | 40 % | 1 g (1 cookie) |
| 12 | 🥜 Peanut | 7.7 g | 39 % | 2.2 g (1 oz) |
| 13 | 🍖 Grilled steak | 7.1 g | 35 % | 6 g (3 oz) |
| 14 | 🍩 Buñuelos | 6.8 g | 34 % | 4.8 g (1 buñuelo) |
| 15 | 🍨 Ice cream | 6.8 g | 34 % | 4.5 g (½ cup) |
| 16 | 🫓 Pupusa | 6.5 g | 32 % | 7.6 g (1 pupusa) |
| 17 | 🍖 Roast pork leg | 6.5 g | 32 % | 9.1 g (1 serving) |
| 18 | 🥩 Beef | 6.2 g | 31 % | 5.3 g (3 oz) |
| 19 | 🌰 Walnut | 6.1 g | 31 % | 1.7 g (7 walnuts) |
| 20 | 🍩 Doughnut | 5.9 g | 30 % | 2.7 g (1 medium doughnut) |
Per serving: the 10 that give the most saturated fat in a usual serving
100 g isn't always what people eat. With household servings the order changes:
| # | Food | Serving | Amount |
|---|---|---|---|
| 1 | 🧀 Quesadilla | 1 large quesadilla (194 g) | 22.5 g |
| 2 | 🫔 Enchiladas | 2 enchiladas (257 g) | 21.5 g |
| 3 | 🫕 Fondue | 1 serving with bread (203 g) | 18.9 g |
| 4 | 🧀 Cheese | 1 cup, crumbled (122 g) | 15.7 g |
| 5 | 🍛 Curry | 1 plate with rice (382 g) | 14.1 g |
| 6 | 🥥 Coconut | 1 piece (2 × 2 in) (45 g) | 13.4 g |
| 7 | 🌯 Burrito | 1 burrito (300 g) | 9.3 g |
| 8 | 🍔 Hamburger | 1 cheeseburger (225 g) | 9.1 g |
| 9 | 🍖 Roast pork leg | 1 serving (140 g) | 9.1 g |
| 10 | 🥖 Molletes | 2 molletes (1 roll) (218 g) | 8.1 g |
Highest in saturated fat in each family
- 🍎 Fruits: Avocado, 2.1 g per 100 g
- 🥦 Vegetables: Corn, 0.33 g per 100 g
- 🌾 Grains, breads & pasta: Croissant, 11.7 g per 100 g
- 🫘 Legumes: Soybean, 1.3 g per 100 g
- 🥩 Meat & eggs: Bacon, 14.2 g per 100 g
- 🐟 Fish & seafood: Salmon, 2.4 g per 100 g
- 🧀 Dairy: Butter, 50.5 g per 100 g
- 🥜 Nuts, seeds & oils: Coconut, 29.7 g per 100 g
- 🌶️ Spices & herbs: Ginger, 0.2 g per 100 g
- ☕ Drinks: Tropical drink, 1.6 g per 100 g
- 🍰 Sweets & desserts: Chocolate, 24.5 g per 100 g
- 🍽️ World dishes: Quesadilla, 11.6 g per 100 g
The 10 lowest in saturated fat
| Food | Per 100 g |
|---|---|
| 🍭 Lollipop | 0 g |
| 🥤 Soda | 0 g |
| 🥃 Whisky | 0 g |
| 🍶 Sake | 0 g |
| 🍺 Beer | 0 g |
| 🍘 Rice cracker | 0 g |
| 🍬 Sugar | 0 g |
| 🍷 Wine | 0 g |
| 🧂 Salt | 0 g |
| 🍯 Honey | 0 g |
Ranking among the 179 Micela foods with this value. Source: USDA SR28 (2015) and Micela reference recipes.
Frequently asked questions
Which food has the most saturated fat?
Among 179 common foods, butter: 50.5 g per 100 g, followed by coconut (29.7 g) and chocolate (24.5 g).
Which food gives the most saturated fat per serving?
Quesadilla: 22.5 g in 1 large quesadilla (194 g).
How much saturated fat do you need per day?
The FDA Daily Value is 20 g per day for a 2,000-calorie adult diet. Actual needs vary by age, sex and life stage: it is a general value, not a personal one.
Other nutrients
Protein · Carbohydrates · Fiber · Sugar · Fat · Cholesterol · Sodium · Potassium · Calcium · Iron · Magnesium · Phosphorus · Zinc · Selenium · Vitamin A · Vitamin C · Vitamin D · Vitamin E · Vitamin K · Vitamin B1 (thiamin) · Vitamin B2 (riboflavin) · Vitamin B3 (niacin) · Vitamin B6 · Folate (vitamin B9) · Vitamin B12 · Omega-3 (EPA and DHA)