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 201–300 of 652. Values per 100g fresh weight.

# Food Per 100g Level
★ Lentil and nut roast, with egg, homemade 1.9 g
★ Yoghurt, whole milk, plain 1.9 g
★ Curry, vegetable, ready meal, without rice, cooked 1.89 g
4 Sev/ganthia, homemade 1.87 g
5 Currant buns, retail 1.86 g
6 Potato chips, fine cut, frozen, fried in blended vegetable oil 1.8 g
7 Lentil and nut roast, homemade 1.8 g
8 Pudding, rice, homemade, with skimmed milk 1.8 g
9 Tomato sauce, homemade 1.8 g
10 Pakora/bhajia, potato and cauliflower, fried in vegetable oil, homemade 1.77 g
11 Stock gel 1.74 g
12 Hazelnuts, kernel only, weighed with shells 1.73 g
13 Pakora/bhajia, cauliflower, fried in vegetable oil, homemade 1.71 g
14 Ajwain (carom) seeds 1.7 g
15 Olives, green, in brine, drained, flesh and skin 1.7 g
16 Pakora/bhajia, potato, carrot and pea, fried in vegetable oil, homemade 1.67 g
17 Coleslaw, not low calorie, retail 1.65 g
18 Pakora/bhajia, spinach, fried in vegetable oil, homemade 1.65 g
19 Pakora/bhajia, aubergine, fried in vegetable oil, homemade 1.63 g
20 Ginger, ground 1.57 g
21 Oregano, dried, ground 1.55 g
22 Cumin seeds 1.54 g
23 Salad, Waldorf 1.53 g
24 Mustard seeds 1.5 g
25 Pizza, tomato, homemade 1.5 g
26 Mustard powder 1.5 g
27 Soup, mushroom, carton, chilled 1.43 g
28 Pakora/bhajia, potato, fried in vegetable oil, homemade 1.41 g
29 Almonds, weighed with shells 1.41 g
30 Olives, green, in brine, drained, flesh and skin, weighed with stones 1.4 g
31 Nut cutlets, retail, grilled 1.4 g
32 Pepper, black 1.39 g
33 Lasagne, spinach, wholemeal, homemade 1.3 g
34 Rolled Oats 1.28 g
35 Porridge oats, unfortified 1.28 g
36 Muesli, Swiss style, unfortified 1.27 g
37 Thyme, fresh 1.2 g
38 Basil seeds 1.2 g
39 Mushroom, dried 1.2 g
40 Omelette, Spanish, homemade 1.19 g
41 Curry, vegetable, retail, with rice 1.16 g
42 Wheatgerm 1.13 g
43 Milk, semi-skimmed, pasteurised 1.1 g
44 Bread rolls, brown, soft 1.1 g
45 Fenugreek seeds 1.1 g
46 Horseradish sauce 1.1 g
47 Samosas, vegetable, retail 1.09 g
48 Pakora/bhajia, onion, fried in vegetable oil, homemade 1.09 g
49 Bread rolls, malted wheat 1.08 g
50 Bread, seeded 1 g
51 Pakora/bhajia, vegetable, retail 1 g
52 Coriander seeds 0.99 g
53 Sweetcorn, dried 0.93 g
54 Spinach, dried 0.9 g
55 Courgette, dried 0.9 g
56 Chestnuts, dried 0.9 g
57 Beans, soya, dried, boiled in unsalted water 0.9 g
58 Bran, wheat 0.89 g
59 Pasta, egg, white, dried, raw 0.89 g
60 Ratatouille, homemade 0.88 g
61 Beans, edamame, frozen, boiled in unsalted water 0.85 g
62 Green Beans 0.82 g
63 Bread rolls, wholemeal 0.8 g
64 Potatoes, new, frozen, `roast' in corn oil 0.8 g
65 Mustard, powder, made up 0.8 g
66 Stuffing mix, dried, assorted flavours, made up 0.8 g
67 Cabbage, red, cooked with apple 0.77 g
68 Vegetables, stir-fried, takeaway 0.77 g
69 Pudding, rice, canned 0.76 g
70 Falafel, fried in rapeseed oil, homemade 0.74 g
71 Bread, whole-wheat, commercially prepared 0.732 g
72 Coleslaw, with reduced calorie dressing, retail 0.73 g
73 Bread, soda, made with white flour, homemade 0.73 g
74 Vegetables, mixed, cooked with onion, spice and tomatoes, homemade 0.73 g
75 Porridge, made with milk and water 0.71 g
76 Dill seeds 0.7 g
77 Bhaji, green bean 0.7 g
78 Coffee, infusion, average, with single cream 0.7 g
79 Chickpea flour (gram flour) 0.696 g
80 Plantain, ripe, fried in rapeseed oil 0.69 g
81 Flour, chestnut 0.689 g
82 Pepper, white 0.63 g
83 Flour, gram 0.61 g
84 Bread rolls, brown, crusty 0.6 g
85 Caraway seeds 0.6 g
86 Mustard, wholegrain 0.6 g
87 Bean loaf, mixed beans, homemade 0.59 g
88 Rice, brown, basmati, raw 0.58 g
89 Garden Peas 0.56 g
90 Peas, raw 0.56 g
91 Bread, brown, toasted 0.55 g
92 Bread, wholemeal, toasted 0.54 g
93 Rice, red, raw 0.53 g
94 Coffee, cappuccino, latte 0.52 g
95 Curry, vegetable, in sweet sauce, UK type, homemade 0.51 g
96 Bread rolls, white, crusty 0.51 g
97 Yoghurt, low fat, plain 0.5 g
98 Vegetable stir fry mix, fried in corn oil 0.5 g
99 Quinoa, raw 0.5 g
100 Beans, chick peas, Kabuli, split, dried, raw 0.5 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.