Saturated Fat Foods To Avoid And Ones That Good For You

Saturated fat foods can cause high cholesterol levels, but not all saturated fat foods are harmful. It depends on amounts of the saturated fat foods you consume and how often you eat these foods. Spend a few minutes reading this article on VKool site to have an overview about saturated fat foods to know saturated fat foods to avoid and saturated foods good for you.

Saturated Fat Foods To Avoid And Ones Good For You   

I. Saturated Fat Foods To Avoid

1. Hydrogenated Oils

hydrogenated oils

You should limit using hydrogenate oils made of coconut and palm as they have high amount of saturated fat. In concrete, commercially processed coconut and palm kernel oils contain about 93% saturated fat and accounts for about 470% DV/100gr serving and 65% DV/13gr/tablespoon. In reality, natural coconut and palm oil contain less saturated fat (about 433% DV/86.5gr/ 100gr serving and 61% DV/12gr/tablespoon.

2. Dried Coconut

dried coconut

Dried coconut is often used to make sweet confections such as candy bars and cakes. Dried coconut is often found in Asian soups and curries. Dried and unsweetened coconut includes about 57gr of saturated fat/100gr serving, (286% DV). The dried sweetened coconut contains 1/2 of saturated fat at 132% DV or 26gr. The raw coconut pulp has about 148% DV or 27gr/100gr/serving.

In order to reduce saturated fat in your meals or snacks, choose raw coconut or reduce amount of dried coconut intake so that you can get rid of high blood pressure caused by saturated fat in coconut.

3. Butter


Butter is a main ingredient in cookies, bread, cake and vegetable salads. 100gr of butter contains about 51 grams or 257% DV of saturated fat. Only 1 stick of butter has more than 58gr or 290% DV of saturated fat and 1 table spoon of butter contains about 7gr (36% DV) of saturated fat.

If possible, you should limit eating butter. Don’t add too much butter into your cookies, break, cake and salads.

4. Rendered Animal Fats

rendered animal fats

Common rendered animal fats can be taken from lard, shortening, tallow and suet. These are saturated fats, which are commonly used to produce meatballs, burgers, fried foods, sausages and gravy.

In general, these rendered animal fats account for about 40% of saturated fat. Each 100gr serving of the fat provide from 35 to 45gr (180 to 225% DV). Among the high saturated fat foods, bacon grease has about 40% saturated fat that accounts for 195%DV/100gr.

Besides, vegetable shortenings also contain similar amount of saturated fats. Limit consuming rendered animal fats to prevent fat restore and the risk of obesity.

5. Dark Chocolate

dark chocolate

This is a good source of antioxidants and nutrient; yet it is also high in saturated fat. So just remember to consume a moderate amount! 100gr of pure chocolate contains about 32gr of saturated fat (about 162% DV). A milk chocolate bar, in contrast contains about 9.1gr of saturated fat (about 46% DV). The pure cocoa powder has saturated fat at all but fewer amounts. Some cocoa powder types can contain about 25% of saturated fat. Hence, check product’s nutrition labels to make sure that you will not consume too much saturated fat content.

6. Fish Oil

fish oil

Fish oil is high in sardine and menhaden. Though fish oil and fresh fish carry omega 3 fatty acids, they are also high in saturated fat. In concrete, sardine oil and menhaden oil have about 30% of saturated fat, herring oil contains about 21% of saturated fat, salmon oil has about 20% of saturated fat and cold liver oil has about 23% of saturated oil.

7. Cheese


Cheese is a great vegetarian source of calcium and protein; it is also have a tasty addition to many dishes. Among common types of cheese, goat cheese has the highest saturated fat at about 24gr/100gr serving (or 123% DV). This is followed by Roquefort (about 96% DV), Cheddar (about 105% DV), and Fontina (about 96% DV), Muenster, Gjetost, Monterey, Parmesan and Gruyere, all at about 95% DV/10ogr (or 20% saturated fat).

8. Nuts & Seeds

nuts & seeds

Nuts and seeds, especially macadamia, Brazil nuts and pilinuts are high in minerals, vitamins, healthy fibers and fats. They are also great foods and snacks when roasted. Nuts and seeds, however, carry high saturated fats. For instance, pilinuts contains about 31% of saturated fat (156% DV/100gr. Next are Brazil nuts (about 15% of saturated fat), macadamia (about 12% of saturated fat), watermelon seeds (about 10% of saturated fat), cashews (about 10% of saturated fat) and sesame seeds (about 9% of saturated fat).

9. Processed Meats

processed meats

There are different processed meats are high in saturated fat, especially in sausage and pâté. Most pâté and sausages contain about 15% of saturated fat. A serving of 84gr of Bratwurst has about 12.5gr of saturated fat (or about 63% DV).

So, limit eating processed meats to reduce your saturated fat intake and prevent diseases related to this fat such as heart disease, fatty liver, obesity, kidney disease and a lot more.

10. Whipped Cream

whipped cream

Whipped cream is a classic topping to pies, coffees and cakes. Only 100 grams of whipped cream contains about 14 grams saturated fat (69% DV). 1 cup of whipped cream contains about 41% of the DV and 1 tablespoon (3 grams of whipped cream) contains about 2% of the DV.

Though you love cream, take control of your cream carvings that can help you lower the risk of some disease related to high blood pressure.

I’ve shown you top ten saturated fat foods. Here is a detailed list of food types that are high in saturated fat.







Danish pastry



Fried onion rings

French fries




Ice cream

Cheese, ricotta

Cheese, Swiss

Cheese, mozzarella


Goat cheese

Cheese, Muenster

Cream cheese

American cheese

Feta cheese

Milk, 2%

Milk, evaporated whole

Milk, condensed

Heavy cream

Milk, whole

Whipped cream









Poultry with skin

Fried chicken

Duck with skin



Blade Roast

Porterhouse steak

Ground beef (75% fat)

Meat download

Pot Roast

Prime Rib


Short Ribs



Pork Blade Roast

Ham Picnic Roast

Pork Loin Chops

Ham Patties

Pork Spareribs

Mixed Dishes

Ground Pork

Pot pie:

Pot pie

Corned beef hash



Ramen noodles

Chowders, creamy

Oils & Fats:

oils & fats

Bacon Fat


Beef Fat

Cocoa Butter

Chicken Fat


Palm Oil

Coconut Oil

Cream, Light

Cream, heavy whipping


Fast food sandwiches:

Fast food sandwiches

Sausage gravy

Cheese sauce

Breakfast sandwiches

Italian lasagna



Milk chocolate candy


Frosted cake


II. Saturated Foods Good For You

1. Beef


Many people consider that chicken, fish are healthy, and they avoid red meat— or just choose lean cuts to eat as they’ve been told that red meats are high in saturated fat. Nevertheless, if you think so you may be wrong. There are 2 problems revealed. First, 50% fat in beef are monounsaturated fat – oleic acid. This is a healthy fat present in olive oil. And the second reason is that most saturated fat in beef can decrease the risk of heart disease by lowering bad (LDL) cholesterol and lowering the ratio of the entire cholesterol to good (HDL) cholesterol.

Besides, one of great reasons you should eat beef is because this is a good source of good protein and important nutrients such as Vitamin B complex, zinc and ions.

2. Poultry


You should avoid or limit eating poultry with skin and fried chicken, but should not stop providing your body with different types of poultry. They are good source of healthy protein. The fat in poultry is similar to the fat in beef. So don’t worry when consuming the poultry meats. Avoid poultry skin, you can eat more their lean meat in order to keep you healthy without feeling deprived.

3. Pork


Right! Pork is another white meat like poultry. Pork tenderloin contains less fat than the chicken breast. The fact is that fat can make pork taste good. This is the reason why bacon and ham are more popular than other leaner cuts in pork.

You don’t need to fear pork fat. Just limit your pork fat intake or limit eating some dishes made from pork such as Pork Blade Roast, Pork Loin Chops or Pork Spareribs.

4. Eggs


Eggs contain a lot of essential minerals and vitamins per calorie than any other food. Eggs are also rich in choline, a substance the body needs to break down body fat for energy. Moreover, eggs contain antioxidants, zeaxanthin and lutein to prevent cataracts and macular degeneration.

Eggs are also perfect to be added in any diet. According to doctors and scientists, eggs are really good for breakfast. In a study, individuals who ate eggs in their breakfast, took fewer calories on the rest of day than people who consumed bagels. Though both bagels and eggs contained the same amounts of calories, the egg consumers ate about 264 fewer calories through a day.

However, you might hear that it’s not good to eat eggs as they are rich in fat and high in cholesterol.  You might be wrong. Recent scientific studies have indicated that there was no connection between the egg consumption and some diseases related to high cholesterol and heart disease. You hence should be free to consume one to two eggs each day for staying healthy.

Hope that this article on “saturated fat foods to avoid and saturated foods that good for you” helpful for you. For any feedback or comment about it, leave it at the bottom of the page. Thanks for reading!

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