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Foods high in saturated fat

The most saturated fat per typical portion among 13,033 USDA reference foods: lamb, 30 g in 3 oz, 150% of the 20 g Daily Value. 167 of the 1,022 foods ranked give at least 20% of the Daily Value in one portion; the top 50 are shown, the top 150 are in the CSV.

Updated · By · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked

Which foods have the most saturated fat per portion?

  1. 1
    Lamb
    Lamb, Australian, imported, fresh, separable fat, cooked · 3 oz (85 g)
    30g150% DV · 35 g per 100 g · 11 g per 200 calories
  2. 2
    Veal
    Veal, composite of trimmed retail cuts, separable fat, cooked · 3 oz (85 g)
    28g140% DV · 32 g per 100 g · 10 g per 200 calories
  3. 3
    Pork bacon
    Pork, bacon, rendered fat, cooked · 3 oz (85 g)
    27g135% DV · 32 g per 100 g · 7.1 g per 200 calories
  4. 4
    Beef
    Beef, New Zealand, imported, subcutaneous fat, cooked · 3 oz (85 g)
    26g130% DV · 30 g per 100 g · 8.3 g per 200 calories
  5. 5
    Coconut
    Coconut, fresh · 1 cup (85 g)
    25g125% DV · 30 g per 100 g · 17 g per 200 calories
  6. 6
    Turkey
    Turkey, young hen, skin only, cooked, roasted · 0.5 turkey, skin only (196 g)
    23g115% DV · 12 g per 100 g · 4.8 g per 200 calories
  7. 7
    Pork
    Pork, fresh, separable fat, cooked · 3 oz (85 g)
    20g100% DV · 24 g per 100 g · 7.6 g per 200 calories
  8. 8
    Ice cream bar
    Ice cream bar, stick or nugget, with crunch coating · 26 pieces (95 g)
    17g85% DV · 18 g per 100 g · 10.0 g per 200 calories
  9. 9
    Dessert topping
    Dessert topping, semi solid, frozen · 1 cup (75 g)
    16g80% DV · 22 g per 100 g · 14 g per 200 calories
  10. 10
    Beef rib
    Beef, rib, shortribs, separable lean and fat, choice, cooked, braised · 3 oz (85 g)
    15g75% DV · 18 g per 100 g · 7.6 g per 200 calories
  11. 11
    Pork ham
    Pork, cured, ham, separable fat, boneless, unheated · 3 oz (85 g)
    15g75% DV · 17 g per 100 g · 6.8 g per 200 calories
  12. 12
    Pork loin
    Pork, fresh, loin, country-style ribs, separable lean and fat, bone-in, cooked, roasted · 1 rack (138 g)
    15g75% DV · 11 g per 100 g · 6.0 g per 200 calories
  13. 13
    Duck
    Duck, domesticated, meat and skin, cooked, roasted · 1 cup, chopped or diced (140 g)
    14g70% DV · 9.7 g per 100 g · 5.7 g per 200 calories
  14. 14
    Coconut meat
    Nuts, coconut meat, raw · 1 piece (2" x 2" x 1/2") (45 g)
    13g65% DV · 30 g per 100 g · 17 g per 200 calories
  15. 15
    Beef brisket
    Beef, New Zealand, imported, brisket navel end, separable lean and fat, cooked, braised · 3 oz (85 g)
    13g65% DV · 15 g per 100 g · 6.8 g per 200 calories
  16. 16
    Ground pork
    Pork, ground, 72% lean / 28% fat, cooked, crumbles · 4 oz (113 g)
    13g65% DV · 11 g per 100 g · 5.8 g per 200 calories
  17. 17
    Cheesecake
    Cake, cheesecake, commercially prepared · 1 piece (125 g)
    12g60% DV · 9.9 g per 100 g · 6.2 g per 200 calories
  18. 18
    Chitterlings
    Chitterlings · 1 cup (125 g)
    12g60% DV · 9.4 g per 100 g · 8.2 g per 200 calories
  19. 19
    Frozen dessert
    Frozen dessert, non-dairy · 1 cup (165 g)
    12g60% DV · 7.0 g per 100 g · 8.9 g per 200 calories
  20. 20
    Coconut milk yogurt
    Yogurt, coconut milk · 1 cup (226 g)
    12g60% DV · 5.1 g per 100 g · 9.4 g per 200 calories
  21. 21
    Sheep milk
    Milk, sheep, fluid · 1 cup (245 g)
    11g55% DV · 4.6 g per 100 g · 8.5 g per 200 calories
  22. 22
    Indian buffalo milk
    Milk, indian buffalo, fluid · 1 cup (244 g)
    11g55% DV · 4.6 g per 100 g · 9.5 g per 200 calories
  23. 23
    Lamb rib
    Lamb, New Zealand, imported, frozen, rib, separable lean and fat, trimmed to 1/8" fat, cooked, roasted · 3 oz (85 g)
    11g55% DV · 13 g per 100 g · 8.1 g per 200 calories
  24. 24
    Lamb shoulder
    Lamb, New Zealand, imported, frozen, shoulder, whole (arm and blade), separable lean and fat, cooked, braised · 3 oz (85 g)
    11g55% DV · 13 g per 100 g · 7.1 g per 200 calories
  25. 25
    11g55% DV · 12 g per 100 g · 6.3 g per 200 calories
  26. 26
    Arepa dominicana
    Arepa Dominicana · 1 piece (4" x 2" x 1-3/4") (115 g)
    10g50% DV · 9.1 g per 100 g · 6.8 g per 200 calories
  27. 27
    Chicken
    Chicken, skin (drumsticks and thighs), cooked, roasted · 3 oz (85 g)
    10g50% DV · 12 g per 100 g · 5.3 g per 200 calories
  28. 28
    Lamb loin
    Lamb, New Zealand, imported, frozen, loin, separable lean and fat, cooked, broiled · 3 oz (85 g)
    10g50% DV · 12 g per 100 g · 7.6 g per 200 calories
  29. 29
    Milk shake
    Milk shake, bottled, chocolate · 1 cup (248 g)
    10g50% DV · 4.0 g per 100 g · 5.4 g per 200 calories
  30. 30
    Turkey whole
    Turkey, whole, skin (light and dark), roasted · 3 oz (85 g)
    9.7g48% DV · 11 g per 100 g · 4.9 g per 200 calories
  31. 31
    Goose
    Goose, domesticated, meat and skin, cooked, roasted · 1 cup, chopped or diced (140 g)
    9.6g48% DV · 6.9 g per 100 g · 4.5 g per 200 calories
  32. 32
    Pie crust
    Pie crust, cookie-type, prepared from recipe, vanilla wafer, chilled · 1 cup (129 g)
    9.6g48% DV · 7.4 g per 100 g · 2.8 g per 200 calories
  33. 33
    Beef chuck
    Beef, chuck, blade roast, separable lean and fat, trimmed to 1/8" fat, choice, cooked, braised · 3 oz (85 g)
    9.2g46% DV · 11 g per 100 g · 6.0 g per 200 calories
  34. 34
    Beef tenderloin
    Beef, tenderloin, roast, separable lean and fat, trimmed to 1/8" fat, prime, cooked, roasted · 3 oz (85 g)
    9.0g45% DV · 11 g per 100 g · 6.2 g per 200 calories
  35. 35
    Ricotta cheese
    Cheese, ricotta, whole milk · 0.5 cup (129 g)
    9.0g45% DV · 7.0 g per 100 g · 8.9 g per 200 calories
  36. 36
    Pork shoulder
    Pork, cured, shoulder, blade roll, separable lean and fat, unheated · 4 oz (113 g)
    9.0g45% DV · 7.9 g per 100 g · 5.9 g per 200 calories
  37. 37
    Hog maws
    Hog maws · 1 cup (140 g)
    8.9g45% DV · 6.3 g per 100 g · 5.1 g per 200 calories
  38. 38
    Whipped topping
    Whipped topping, frozen, low fat · 1 cup (75 g)
    8.5g43% DV · 11 g per 100 g · 10 g per 200 calories
  39. 39
    Whipped cream
    Cream, whipped, cream topping, pressurized · 1 cup (60 g)
    8.3g42% DV · 14 g per 100 g · 11 g per 200 calories
  40. 40
    Cinnamon buns
    Cinnamon buns, frosted (includes honey buns) · 1 bun (65 g)
    8.2g41% DV · 13 g per 100 g · 5.6 g per 200 calories
  41. 41
    Banana chips
    Snacks, banana chips · 1 oz (28 g)
    8.2g41% DV · 29 g per 100 g · 11 g per 200 calories
  42. 42
    Lamb leg
    Lamb, Australian, imported, fresh, leg, sirloin half, boneless, separable lean and fat, trimmed to 1/8" fat, cooked, roasted · 3 oz (85 g)
    7.9g40% DV · 9.2 g per 100 g · 6.6 g per 200 calories
  43. 43
    Knockwurst
    Knockwurst · 1 bun-size or griller link (75 g)
    7.7g39% DV · 10 g per 100 g · 6.7 g per 200 calories
  44. 44
    Beef loin
    Beef, short loin, top loin, separable lean and fat, trimmed to 1/8" fat, prime, cooked, broiled · 3 oz (85 g)
    7.6g38% DV · 8.9 g per 100 g · 5.7 g per 200 calories
  45. 45
    Filled milk
    Milk, filled, fluid, with lauric acid oil · 1 cup (244 g)
    7.6g38% DV · 3.1 g per 100 g · 9.8 g per 200 calories
  46. 46
    Ground beef
    Beef, ground, patties, frozen, cooked, broiled · 3 oz (85 g)
    7.5g38% DV · 8.8 g per 100 g · 6.0 g per 200 calories
  47. 47
    Lamb neck
    Lamb, New Zealand, imported, neck chops, separable lean and fat, cooked, braised · 3 oz (85 g)
    7.4g37% DV · 8.7 g per 100 g · 5.7 g per 200 calories
  48. 48
    Milk substitutes
    Milk substitutes, fluid, with lauric acid oil · 1 cup (244 g)
    7.4g37% DV · 3.0 g per 100 g · 10.0 g per 200 calories
  49. 49
    Ribs
    Ribs, NFS · 1 cup (135 g)
    7.3g37% DV · 5.4 g per 100 g · 4.3 g per 200 calories
  50. 50
    Pork ribs
    Pork, ribs · 1 cup (135 g)
    7.3g37% DV · 5.4 g per 100 g · 4.3 g per 200 calories

Source: USDA FoodData Central (SR Legacy, Foundation, Survey), April 30, 2026 release; typical portions are USDA's NLEA servings or the household measure nearest FDA's reference amount; Daily Value: 21 CFR 101.9.

Per 100 g, the list starts elsewhere

The portion ranking compares everyday foods at the portion FDA's reference amounts describe (USDA's NLEA serving where it lists one). Seasonings, sauces, powders, dried and concentrated forms, raw meat and fish, uncooked grains and dry beans, restaurant items and foods without a household measure near that portion are ranked per 100 g only: nobody eats a cup of dried thyme. Per 100 g, these lead:

FoodSaturated fat per 100 gIn the portion ranking
Fish oil, menhaden, fully hydrogenated96 gnot an everyday portion (rule above)
Oil, industrial, soy, fully hydrogenated94 gnot an everyday portion (rule above)
Shortening confectionery, coconut (hydrogenated) and or palm kernel (hydrogenated)91 gnot an everyday portion (rule above)
Oil, nutmeg butter90 gnot an everyday portion (rule above)
Oil, ucuhuba butter85 gnot an everyday portion (rule above)
Oil, coconut83 gnot an everyday portion (rule above)
Vegetable oil, palm kernel82 gnot an everyday portion (rule above)
Oil, babassu81 gnot an everyday portion (rule above)

Source: USDA FoodData Central, April 30, 2026 release.

Saturated fat: the Daily Value and where it comes from

Download: this list as CSV (CC BY 4.0).

Sources for this page
USDA FoodData Central
the food and product records, April 30, 2026 release. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies
the survey foods and their portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food
the label format, rounding and Daily Values. ecfr.gov
21 CFR 101.12, Reference amounts customarily consumed
the serving each kind of food is labeled by. ecfr.gov
FDA, Daily Value on the Nutrition and Supplement Facts Labels
the Daily Values in a table. fda.gov