Nutrient guide
Foods higher in saturated fat
Saturated fat comes mostly from coconut and palm oil, butter, cream, cheese, fatty meat and chocolate. Here are the U.S. and EU reference values and 15 common foods ranked by saturated fat per serving, so you can see where it shows up.
What is saturated fat?
Saturated fat is one of the types of fat in food, alongside monounsaturated and polyunsaturated fat. Every food that contains fat has a mix of them; in butter, cream, cheese, coconut oil and fatty meat, saturated fat makes up a large share.
Dietary guidelines suggest keeping saturated fat within a limit and choosing unsaturated fats, such as those in plant oils, nuts, seeds and fish, more often. The table is for awareness: it shows where saturated fat is concentrated, not foods to avoid.
How much saturated fat is recommended per day?
| Reference | Amount per day |
|---|---|
| Saturated fat (U.S. Dietary Guidelines) | less than 10% of calories |
| Saturated fat, adults (EU reference intake on food labels) | 20 g |
Values for children and during pregnancy or breastfeeding are different; see the source.
Source: Dietary Guidelines for Americans, 2020–2025, Appendix 1 (Table A1-2); Regulation (EU) No 1169/2011, Annex XIII. Reference values differ between countries. For European values, see the EFSA DRV Finder.
Saturated fat in common foods
| Food | Serving | Per serving (g) | Per 100 g (g) |
|---|---|---|---|
| Coconut oil | 1 tbsp (14 g) | 11 | 82 |
| Milk chocolate | 1 bar (44 g) | 8.1 | 19 |
| Salted butter | 1 tbsp (14 g) | 7.3 | 51 |
| Dark chocolate (70–85% cacao) | 1 oz (28 g) | 6.9 | 24 |
| Heavy cream | 2 tbsp (30 g) | 6.9 | 23 |
| Part-skim ricotta | ½ cup (124 g) | 6.1 | 4.9 |
| Cream cheese | 1 oz (28 g) | 5.7 | 20 |
| Beef hot dog | 1 piece (48 g) | 5.6 | 12 |
| Cheddar cheese | 1 oz (28 g) | 5.3 | 19 |
| Swiss cheese | 1 oz (28 g) | 5.2 | 18 |
| Ground beef, 85% lean (cooked) | 3 oz (85 g) | 5 | 5.9 |
| Brazil nuts | 1 oz (28 g) | 4.6 | 16 |
| Vanilla ice cream | ½ cup (66 g) | 4.5 | 6.8 |
| Lean beef chuck (braised) | 3 oz (85 g) | 4.4 | 5.2 |
| Italian salami | 1 oz (28 g) | 3.7 | 13 |
Ranked by amount per serving among 146 common foods, with at most 5 from any one food group so the list stays varied. Values are for the form named (raw, cooked or canned) and vary by variety, brand and preparation.
Food values: USDA FoodData Central (SR Legacy), public domain. FDC IDs, in table order: 171412, 167587, 173410, 170273, 170859, 171248, 173418, 174614, 173414, 171251, 174032, 170569, 167575, 170215, 174603.
How to see your own saturated fat intake
Track Macro is a calorie counter and macro tracker for iPhone that also records micronutrients. Log a meal with a photo, one line of text, a barcode scan or a search of Open Food Facts, then adjust any value before you save. Save your usual meals and log them again in one tap.
Saturated fat is one of around 30 nutrients recorded for each food you log in Track Macro. Open any entry to see its full breakdown.
The free All nutrients view shows all 30 nutrients against your own targets, today or as a 7-day average, with plain labels: below your target, on track, above your limit. Tap any nutrient to see your last 7 days against your target, plus the foods that supplied it. You can also see your gaps this week: the nutrients most often below your target.
Photos are estimated on our server. On iPhones with Apple Intelligence (iOS 26), typed meals are understood on your device first. Your diary stays on your iPhone, and the app is free to use on iOS 17 or later.
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How much saturated fat per day is recommended?
The U.S. Dietary Guidelines advise keeping saturated fat to less than 10% of calories. On EU food labels, the reference intake for saturated fat is 20 g a day.
Which foods are highest in saturated fat?
Among the foods in the table, coconut oil (11 g), milk chocolate (8.1 g), and salted butter (7.3 g) have the most per serving. Per 100 g, the most concentrated are coconut oil (82 g), salted butter (51 g), and dark chocolate (24 g).
How can I track my saturated fat intake?
Log your meals in Track Macro. The free All nutrients view shows saturated fat against your own limit, today or as a 7-day average. Tap it to see your last 7 days and the foods that supplied it.
General information, not medical advice. Food values vary by brand, variety and preparation. If you have a health condition or take medication, talk to a doctor or registered dietitian before changing your diet.