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 301–400 of 652. Values per 100g fresh weight.

# Food Per 100g Level
★ Chestnuts, kernel only, raw 0.5 g
★ Tofu, soya bean, steamed 0.5 g
★ Black-eyed Beans/Peas 0.5 g
4 Chickpeas (Dry) 0.5 g
5 Quinoa (Grain) 0.5 g
6 Fennel seeds 0.5 g
7 Beans, chick peas, Kabuli, whole, dried, raw 0.5 g
8 Beans, blackeye, whole, dried, raw 0.5 g
9 Bread, white, Danish style 0.5 g
10 Chestnuts, roasted (no added fat/salt) 0.5 g
11 Seaweed, kombu, dried, raw 0.5 g
12 Aubergine, stuffed with lentils and vegetables 0.5 g
13 Mustard, smooth 0.5 g
14 Sweetcorn, baby, stir-fried in rapeseed oil 0.49 g
15 Rice, pilau, plain, homemade 0.47 g
16 Beansprouts, mung, stir-fried in rapeseed oil 0.47 g
17 Potatoes, old, potato wedges, with skin, cooked in sunflower oil, homemade 0.47 g
18 Flour, wheat, white, plain, soft 0.44 g
19 Sweet potato, wedges, flesh and skin, baked in rapeseed oil 0.43 g
20 Bread, brown, average 0.43 g
21 Green Split Peas (Dry) 0.4 g
22 Yellow Split Peas (Dry) 0.4 g
23 Curry, vegetable, frozen mixed vegetables, homemade 0.4 g
24 Vegetable stir fry mix, fried in sunflower oil 0.4 g
25 Peas, dried, raw 0.4 g
26 Beans, pigeon peas, dahl, dried, raw 0.4 g
27 Butter Beans (Lima) 0.4 g
28 Seaweed, nori, dried, raw 0.4 g
29 Beans, butter, dried, raw 0.4 g
30 Peas, split, dried, raw 0.4 g
31 Beans, pigeon peas, whole, dried, raw 0.4 g
32 Chestnuts, kernel only, raw, weighed with shells 0.4 g
33 Flour, wheat, white, self raising 0.39 g
34 Curry, vegetable, with yogurt, UK type, homemade 0.39 g
35 Bread, white, crusty bloomer, unsliced, fresh, large 0.39 g
36 Flour, chapati, white 0.35 g
37 Cinnamon, ground 0.35 g
38 Aubergine, flesh and skin, roasted in rapeseed oil 0.35 g
39 Bread, white, toasted 0.35 g
40 Blackberries, raw 0.33 g
41 Flour, wheat, bread/strong, white 0.31 g
42 Seaweed, wakame, dried, raw 0.3 g
43 Couscous (Dry) 0.3 g
44 Peas, dried, boiled in unsalted water 0.3 g
45 Mung Beans 0.3 g
46 Haricot/Navy Beans 0.3 g
47 Agar, dried 0.3 g
48 Okra, raw 0.3 g
49 Mushrooms, closed cup, raw 0.3 g
50 Brussels sprouts, raw 0.3 g
51 Broad Beans (Fava) 0.3 g
52 Beans, mung, whole, dried, raw 0.3 g
53 Beans, haricot, whole, dried, raw 0.3 g
54 Beans, broad, dried, raw 0.3 g
55 Couscous, plain, raw 0.3 g
56 Tea, infusion, average, with whole milk 0.3 g
57 Beans, mung, dahl, dried, raw 0.3 g
58 Coffee, instant, made up with water and whole milk 0.3 g
59 Peas, boiled in unsalted water 0.3 g
60 Coffee, infusion, average, with whole milk 0.3 g
61 Rice, ready-cooked, "plain", re-heated 0.3 g
62 Dates, dried, flesh and skin 0.3 g
63 Patra leaves, raw 0.3 g
64 Navy Beans (Haricot) 0.3 g
65 Beans, chick peas, Kabuli, whole, dried, boiled in unsalted water 0.29 g
66 Chickpeas (Cooked, Drained) 0.29 g
67 Flour, wheat, brown 0.29 g
68 Flour, chapati, brown 0.29 g
69 Flour, wheat, wholemeal 0.29 g
70 Beans, chick peas, canned, re-heated, drained 0.29 g
71 Bread, white, sliced 0.29 g
72 Rice (Brown, Long Grain) 0.28 g
73 Pasta, plain, fresh, boiled 0.28 g
74 Pilaf, rice with spinach, homemade 0.28 g
75 Wheat, bulgur, raw 0.28 g
76 Bulgur Wheat 0.28 g
77 Rice, brown, wholegrain, raw 0.28 g
78 Red Lentils (Split, Dry) 0.28 g
79 Rice (Brown, Short Grain) 0.28 g
80 Lentils, red, split, dried, raw 0.28 g
81 Sweetcorn kernels, canned in water, drained 0.27 g
82 Beans, cannellini, canned, re-heated, drained 0.27 g
83 Rice, Thai fragrant, raw 0.27 g
84 Mustard, prepared, yellow 0.252 g
85 Sweetcorn, frozen, boiled 0.25 g
86 Rice, wild, raw 0.25 g
87 Rice, white, long grain, raw 0.25 g
88 Dates, dried, flesh and skin, weighed with stones 0.25 g
89 Wild Rice (Canoe Wild Rice) 0.25 g
90 Rice (White, Long Grain) 0.25 g
91 Vegetable stir fry mix, fried in rapeseed oil 0.24 g
92 Curly kale, boiled in unsalted water 0.24 g
93 Chilli, bean and lentil, homemade 0.23 g
94 Semolina, raw 0.23 g
95 Rice, white, long grain, easy cook, raw 0.23 g
96 Semolina (Durum Wheat) 0.23 g
97 Pasta, white, dried, raw 0.23 g
98 Oregano, fresh 0.23 g
99 Rice, white, pudding, raw 0.22 g
100 Aubergine, stuffed with rice 0.22 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.