About this page: Data is drawn from Nutriofia's structured database of published sources (CoFID, USDA, and published analytical literature). The coverage bar shows what percentage of our 1136 foods have been measured for Saturated fat. This is a research tool — nothing here constitutes medical advice.

About Saturated fat

Saturated fat is a type of fat found in many animal foods and some tropical oils. Replacing saturated fat with unsaturated fats supports healthier blood cholesterol.

⚠️ Too little

No deficiency state; saturated fat is not required as a target nutrient.

🚫 Too much

High saturated fat intake can worsen blood cholesterol in many people; replacing with unsaturated fats is recommended.

Sources: NHS · NHS

Foods Containing Saturated fat

652 foods with recorded data, ranked highest first. Showing 1–100 of 652. Values per 100g fresh weight.

# Food Per 100g Level
★ Oil, coconut 86.5 g
★ Butter, salted 54 g
★ Coconut, desiccated 53.4 g
4 Oil, palm 47.8 g
5 Cream, double 33.5 g
6 Coconut, flesh only, fresh 31.4 g
7 Cheese, cream 29.7 g
8 Oil, cottonseed 26.1 g
9 Cheese, goat's, hard 26.1 g
10 Coffeemate, whitener powder 26 g
11 Nutmeg, ground 25.9 g
12 Cheese, Stilton 22.3 g
13 Cheese, Cheddar 21.7 g
14 Cheese, Double Gloucester 21.4 g
15 Aubergine, fried in butter 21.1 g
16 Cheese, Red Leicester 21.1 g
17 Omelette, curried, homemade 20.5 g
18 Cheese, Parmesan 20.2 g
19 Oil, peanut (groundnut) 20 g
20 Cheese, Cheshire 19.8 g
21 Cheese, Wensleydale 19.7 g
22 Oil, wheatgerm 18.6 g
23 Cheese, Brie, with outer rind removed 18.2 g
24 Cheese, processed, plain 17.6 g
25 Chocolate covered wafer biscuit 17.5 g
26 Shortbread 17.5 g
27 Brazil nuts (raw) 17.4 g
28 Cheese, Brie 16.9 g
29 Cheese, Edam 16 g
30 Oil, soya 15.6 g
31 Cheese, Camembert 14.9 g
32 Flan, cheese, onion and potato, wholemeal, homemade 14.8 g
33 Coconut milk, retail 14.6 g
34 Cheese spread, plain 14.6 g
35 Oil, sesame 14.6 g
36 Oil, corn 14.4 g
37 Cheese, Mozzarella 14.4 g
38 Oil, olive 14.3 g
39 Cheese, Feta 14.2 g
40 Doughnuts, ring, iced 14.1 g
41 Chocolate covered caramel and biscuit fingers 13.5 g
42 Flan, cheese, onion and potato, homemade 13.3 g
43 Peanut butter, smooth 12.8 g
44 Pesto sauce, homemade 12.3 g
45 Oil, sunflower 12 g
46 Melon seeds 12 g
47 Macadamia nuts (raw) 11.2 g
48 Oil, grapeseed 11.1 g
49 Sesame seeds 10.5 g
50 Flan, cheese and mushroom, wholemeal, homemade 10.5 g
51 Cashew nuts, kernel only, roasted and salted 10.1 g
52 Oil, safflower 9.7 g
53 Biscuits, cookies, chocolate chip, American style 9.58 g
54 Omelette, cheese, homemade 9.55 g
55 Mace, ground 9.5 g
56 Peanuts, roasted and salted 9.5 g
57 Cashew nuts, raw 9.5 g
58 Chocolate nut spread 9.34 g
59 Pasty, vegetable, wholemeal, homemade 9.2 g
60 Oil, walnut 9.1 g
61 Sesame butter, creamy 8.97 g
62 Flan, cheese and mushroom, homemade 8.94 g
63 Peanuts, dry roasted, unsalted 8.9 g
64 Garlic mushrooms, not coated, homemade 8.85 g
65 Eggs, chicken, yolk, raw 8.81 g
66 Peanuts, kernel only, plain, unsalted 8.66 g
67 Paratha, homemade 8.51 g
68 Potato snacks, pringle-type, fried in vegetable oil 8.41 g
69 Tahini paste 8.4 g
70 Brazil nuts, kernel only, weighed with shells 8.01 g
71 Oil, evening primrose 7.8 g
72 Oil, hazelnut 7.8 g
73 Nuts, mixed 7.72 g
74 Walnuts (raw) 7.47 g
75 Pistachios (raw) 7.4 g
76 Rosemary, dried 7.37 g
77 Roulade, spinach 7.33 g
78 Flan, vegetable, wholemeal, homemade 7.26 g
79 Pasty, vegetable, homemade 7.08 g
80 Pumpkin seeds 7 g
81 Sage, dried, ground 7 g
82 Poppy seeds 6.8 g
83 Yoghurt, Greek-style, plain 6.8 g
84 Sunflower seeds, toasted 6.8 g
85 Flan, vegetable, homemade 6.68 g
86 Oil, vegetable, average 6.6 g
87 Oil, rapeseed 6.6 g
88 Sunflower seeds 6.58 g
89 Nuts, pecans, halves, raw 6.47 g
90 Flan, spinach, wholemeal, homemade 6.35 g
91 Coconut milk, reduced fat, retail 6.35 g
92 Nuts, walnuts, English, halves, raw 6.05 g
93 Breadsticks, plain 6.01 g
94 Peanuts, kernel only, plain, weighed with shells 5.98 g
95 Eggs, chicken, scrambled, with semi-skimmed milk 5.94 g
96 Flaxseed (linseed), ground 5.9 g
97 Pecans (raw) 5.7 g
98 Peanuts, raw 5.57 g
99 Coffee, Irish 5.44 g
100 Seeds, sunflower seed kernels, dry roasted, with salt added 5.36 g

* Values are per 100g fresh weight. % NRV = percentage of EU Nutrient Reference Value. Bar shows relative level compared to the highest value across all foods in the database.

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Data sources: Standard nutrients: McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID), Public Health England. EU Nutrient Reference Values: Regulation (EU) No 1169/2011 (Annex XIII). All values per 100g fresh weight unless stated. Nothing here constitutes medical advice. Nutriofia database · Argarth Collective Ltd · Company No. 16864945.