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 401–500 of 652. Values per 100g fresh weight.

# Food Per 100g Level
★ Flour, rye 0.22 g
★ Rice, brown, basmati, boiled in unsalted water 0.21 g
★ Rice, white, Italian Arborio risotto, raw 0.21 g
4 Broccoli 0.2 g
5 Coconut milk 0.2 g
6 Ginger, fresh 0.2 g
7 Blueberries, raw 0.2 g
8 Lentils, green and brown, whole, dried, raw 0.2 g
9 Cauliflower, boiled in unsalted water 0.2 g
10 Sweetcorn, kernels, raw 0.2 g
11 Beans, chick peas, Kabuli, split, dried, boiled in unsalted water 0.2 g
12 Garlic powder 0.2 g
13 Beans, blackeye, whole, dried, boiled in unsalted water 0.2 g
14 Peas, canned in water, re-heated, drained 0.2 g
15 Bread, pitta, white 0.2 g
16 Sweet potato, baked 0.2 g
17 Taro leaves, raw 0.2 g
18 Radish, red, flesh and skin, raw 0.2 g
19 Black gram, chilki urad dahl, split, dried, raw 0.2 g
20 Beans, haricot, canned, re-heated, drained 0.2 g
21 Beans, pinto, dried, raw 0.2 g
22 Mushrooms, shiitake, dried, raw 0.2 g
23 Puy/French Green Lentils 0.2 g
24 Green Lentils (Dry) 0.2 g
25 Chicory, pale variety, raw 0.2 g
26 Curly kale, raw 0.2 g
27 Celery, raw 0.2 g
28 Brown Lentils (Dry) 0.2 g
29 Kidney Beans (Red) 0.2 g
30 Peas, split, dried, boiled in unsalted water 0.2 g
31 Parsnip, raw 0.2 g
32 Pinto Beans 0.2 g
33 Spinach, baby, boiled in unsalted water 0.19 g
34 Peppers, green, stuffed with rice, homemade 0.19 g
35 Papaya, flesh only, raw 0.19 g
36 Couscous, plain, cooked 0.18 g
37 Red rice, boiled in unsalted water 0.18 g
38 Beans, butter, dried, boiled in unsalted water 0.18 g
39 Beans, mung, whole, dried, boiled in unsalted water 0.18 g
40 Rice, brown, wholegrain, boiled in unsalted water 0.17 g
41 Peas, frozen, microwaved 0.17 g
42 Rice, white, basmati, boiled in unsalted water 0.16 g
43 Porridge, made with water 0.16 g
44 Crispbread, rye 0.16 g
45 Grapes, raw 0.16 g
46 Carrots, old, boiled in unsalted water 0.15 g
47 Broccoli, green, raw 0.15 g
48 Raisins, dried 0.15 g
49 Sweetcorn, kernels, boiled 'on the cob' in unsalted water, weighed with core 0.15 g
50 Mangoes, ripe, flesh only, raw 0.15 g
51 Chives, fresh 0.15 g
52 Rice (White, Basmati) 0.14 g
53 Rice, white, basmati, raw 0.14 g
54 Peas, frozen, boiled 0.14 g
55 Beans, broad, whole, boiled in unsalted water 0.13 g
56 Peas, frozen, raw 0.13 g
57 Apricots, ready-to-eat, semi-dried 0.13 g
58 Aubergine, flesh and skin, boiled in unsalted water 0.13 g
59 Sweetcorn, baby, boiled in unsalted water 0.13 g
60 Figs, ready-to-eat, semi-dried 0.13 g
61 Broccoli, green, boiled in salted water 0.12 g
62 Parsnip, boiled in unsalted water 0.12 g
63 Apples, eating, raw (flesh + skin) 0.12 g
64 Broccoli, green, boiled in unsalted water 0.12 g
65 Broccoli, green, steamed 0.12 g
66 Sweetcorn, kernels, 'on-the-cob', raw, weighed with core 0.12 g
67 Asparagus, roasted in rapeseed oil 0.12 g
68 Pineapple, raw 0.12 g
69 Rice, wild, boiled in unsalted water 0.12 g
70 Rice, white, basmati, easy cook, raw 0.11 g
71 Casserole, bean and mixed vegetable, homemade 0.11 g
72 Papaya, flesh only, raw, weighed with skin and pips 0.11 g
73 Pasta, white, dried, boiled in unsalted water 0.11 g
74 Artichoke, globe, raw 0.1 g
75 Yam, steamed 0.1 g
76 Beans, mung, dahl, dried, boiled in unsalted water 0.1 g
77 Yam, baked 0.1 g
78 Beans, pigeon peas, whole, dried, boiled in unsalted water 0.1 g
79 Endive, raw 0.1 g
80 Spring greens, boiled in unsalted water 0.1 g
81 Spring greens, raw 0.1 g
82 Potatoes, old, baked, flesh and skin 0.1 g
83 Peppers, capsicum, green, raw 0.1 g
84 Taro leaves, steamed 0.1 g
85 Cole leaves, dried, boiled in unsalted water 0.1 g
86 Plantain, green flesh, raw 0.1 g
87 Pumpkin, flesh only, raw 0.1 g
88 Plantain, boiled in unsalted water, flesh only 0.1 g
89 Mushrooms, shiitake, cooked 0.1 g
90 Spring onions, bulbs and tops, raw 0.1 g
91 Beans, runner, raw 0.1 g
92 Beans, pinto, dried, boiled in unsalted water 0.1 g
93 Amaranth leaves, boiled in unsalted water 0.1 g
94 Carrots, young, raw 0.1 g
95 Beansprouts, mung, raw 0.1 g
96 Beans, pigeon peas, dahl, dried, boiled in unsalted water 0.1 g
97 Mango, unripe, green flesh, raw 0.1 g
98 Squash, spaghetti, baked 0.1 g
99 Spinach, frozen, boiled in unsalted water 0.1 g
100 Sweet potato, raw, flesh only 0.1 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.