Nutrient Information: Fatty acids, total saturated

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Nutrient Key Information 
Nutrient Name: Fatty acids, total saturated
Nutrient Category: Fats and Fatty Acids (Lipids)
Unit Name: g
Nutrient Summary: Saturated fat is usually solid at room temperature.
Recommend consuming less than 10% of calories per day from saturated fat to reduce the risk of developing cardiovascular disease.


Sample Foods High in:
Fatty acids, total saturated  ( Additional Top Food Sources )
Food Description Nutrient Amount1 Daily Value%2
Butter, stick, salted
Category: Dairy and Egg Products
45.6 g 228.00%
Cheese, goat, hard type
Category: Dairy and Egg Products
24.609 g 123.05%
Chocolate, dark, 70-85% cacao solids
Category: Sweets
24.489 g 122.45%
Cheese, low-sodium, cheddar or colby
Category: Dairy and Egg Products
20.768 g 103.84%
Pepperoni, beef and pork, sliced
Category: Sausages and Luncheon Meats
17.708 g 88.54%
Nuts, macadamia nuts, dry roasted, without salt added
Category: Nut and Seed Products
11.947 g 59.73%
1 Nutrient amount is in 100 gram food
2 Use Female 31-50 years old as Daily Value reference


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Nutrient Detail Information
Nutrient Summary Saturated fat is usually solid at room temperature.
Recommend consuming less than 10% of calories per day from saturated fat to reduce the risk of developing cardiovascular disease.
Nutrient Function • Provide calories or "energy" for the body
• Help the body absorb certain vitamins
• Support many body processes

Recommend to replace saturated fat with monounsaturated and polyunsaturated fats when possible.
Food Sources
Top Food Sources
• Beef fat (tallow and suet), chicken fat, pork fat (lard), and vegetable shortening
• Baked goods (such as brownies, cakes, cookies, doughnuts, pastries, and pies)
• Condiments, gravies, and salad dressings
• Dairy products (such as whole and 2% reduced-fat milk, cheese, and yogurt)
• Desserts (such as ice cream, other frozen desserts, and puddings)
• Meats and poultry
• Processed meats and poultry products (such as bacon, hotdogs, jerky, some luncheon meats, and sausages)
• Pizza
• Sandwiches (such as hamburgers, hot dogs, and submarine sandwiches)
• Snack foods (such as chips, crackers, microwave popcorn, and pretzels)
• Spreads (such as butter, stick margarine, cream cheese, and sour cream)
• Sweets (such as chocolate candies)
• Tropical plant oils (such as coconut, palm, and palm kernel oils)
External References Learn more at US FDA Interactive Nutrition Facts Label:
Saturated Fat



Daily Value Age Group Recommended Daily Values Daily Value Upper Limits
Toddler 1 to 3 years old: 10 g 10 g
Child 4 to 8 years old: 14 g 14 g
Male 9 to 13 years old: 18 g 18 g
Male 14 to 18 years old: 20 g 20 g
Male 19 to 30 years old: 20 g 20 g
Male 31 to 50 years old: 20 g 20 g
Male 51 to 70 years old: 20 g 20 g
Male Senior 71 or older: 20 g 20 g
Female 9 to 13 years old: 18 g 18 g
Female 14 to 18 years old: 20 g 20 g
Female 19 to 30 years old: 20 g 20 g
Female 31 to 50 years old: 20 g 20 g
Female 51 to 70 years old: 20 g 20 g
Female Senior 71 or older: 20 g 20 g
Female Pregnancy (>18): 20 g 20 g
Female Lactation (>18): 20 g 20 g
FDA (Based on 2000 calorie daily diet): 20 g 20 g


Dietary Reference Intakes The nutrient Dietary Reference Intakes and nutrition facts is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
US FDA Nutrition Education Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
National Institutes of Health Nutrition facts knowledge are based on National Institutes of Health Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all
Disclaimer The nutrient information provided here should not take the place of medical advice. We encourage you to talk to your healthcare providers (such as your doctor) about your dietary requirements which are best for your overall health. We also recommend you to read organization or professional reference documents or articles mentioned, but not limited to, in this page. Any mentions and reference links in this page don't represent our endorsement of their services and advice.


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