Saturated Fat Foods Chart
Saturated fat per 100 g and per 100 kcal, ranked. The USDA publishes this as a raw PDF; this is the same data, sortable and linked to every food's full profile.
| Food | Per 100 g | Per 100 kcal | %DV |
|---|---|---|---|
| Coconut oil | 82.5 g | 9.9 g | 412% DV |
| Butter | 51.4 g | 7.2 g | 257% DV |
| Beef tallow | 49.8 g | 5.5 g | 249% DV |
| Mascarpone | 30.4 g | 7.1 g | 152% DV |
| Coconut (raw meat) | 29.7 g | 8.4 g | 148% DV |
| Chocolate hazelnut spread | 28.4 g | 5.3 g | 142% DV |
| Dark chocolate (70–85%) | 24.5 g | 4.1 g | 122% DV |
| Heavy cream | 20.4 g | 6.0 g | 102% DV |
| Colby | 20.2 g | 5.1 g | 101% DV |
| Cream cheese | 20.2 g | 5.8 g | 101% DV |
| Cheddar cheese | 19.2 g | 4.7 g | 96% DV |
| Monterey Jack | 19.2 g | 5.1 g | 96% DV |
| Gruyère | 18.9 g | 4.6 g | 95% DV |
| Coconut milk (canned) | 18.9 g | 9.6 g | 95% DV |
| Blue cheese | 18.7 g | 5.3 g | 93% DV |
| Milk chocolate | 18.5 g | 3.5 g | 93% DV |
| Swiss cheese | 18.2 g | 4.6 g | 91% DV |
| Brie | 17.4 g | 5.2 g | 87% DV |
| Provolone | 17.1 g | 4.9 g | 85% DV |
| Peanut oil | 16.2 g | 1.8 g | 81% DV |
| Brazil nuts | 16.1 g | 2.4 g | 81% DV |
| Halloumi | 16.0 g | 5.1 g | 80% DV |
| Pepperoni | 15.8 g | 3.2 g | 79% DV |
| Olive oil | 15.4 g | 1.7 g | 77% DV |
| Soybean oil | 14.9 g | 1.7 g | 74% DV |
| Parmesan (hard) | 14.8 g | 3.8 g | 74% DV |
| Goat cheese (soft) | 14.6 g | 5.5 g | 73% DV |
| Sesame oil | 14.2 g | 1.6 g | 71% DV |
| Bacon (cooked) | 14.2 g | 2.6 g | 71% DV |
| Corn oil | 13.4 g | 1.5 g | 67% DV |
Common questions
How much saturated fat is too much?
The FDA daily value is 20 g — roughly the AHA's 5–6% of calories. Coconut oil and butter sit at 2–3 times the per-100 g fat of most meats, which the per-calorie column makes obvious.
Where do these numbers come from?
USDA FoodData Central (SR Legacy and Foundation Foods), synced per food with source entry IDs on each food page. One dataset, one per-100 g basis, per-100 kcal computed here.
Method
Values are USDA FoodData Central per-100 g figures (SR Legacy / Foundation), the same rows behind every food page on this site; per-100 kcal is computed as nutrient ÷ kcal × 100. DV = FDA daily value for adults (20 g for this nutrient, 21 CFR 101.9).