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Foods low in saturated fat

651 USDA reference foods have 1 g or less in a typical portion, FDA's "low saturated fat" line (21 CFR 101.62(c)(2)); 43 of them have none at all (listed by the most protein in the portion), then the rest by amount.

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

Which foods have the least saturated fat per portion?

  1. 1
    Bagel
    Bagels, wheat · 1 bagel (98 g)
    0g0% DV · 0 g per 100 g
  2. 2
    Cheddar cheese
    Cheese, cheddar, nonfat or fat free · 1 serving (28 g)
    0g0% DV · 0 g per 100 g
  3. 3
    Mozzarella cheese
    Cheese, Mozzarella, nonfat or fat free · 1 stick (28 g)
    0g0% DV · 0 g per 100 g
  4. 4
    Chocolate milk
    Milk, chocolate, fat free, with added vitamin A and vitamin D · 1 cup (250 g)
    0g0% DV · 0 g per 100 g
  5. 5
    Swiss cheese
    Cheese, Swiss, nonfat or fat free · 1 serving (28 g)
    0g0% DV · 0 g per 100 g
  6. 6
    Vanilla yogurt
    Yogurt, vanilla, non-fat · 1 cup (8 fl oz) (245 g)
    0g0% DV · 0 g per 100 g
  7. 7
    0g0% DV · 0 g per 100 g
  8. 8
    0g0% DV · 0 g per 100 g
  9. 9
    Nonfat soymilk
    Soymilk (all flavors), nonfat, with added calcium, vitamins A and D · 1 cup (243 g)
    0g0% DV · 0 g per 100 g
  10. 10
    Soy milk
    Soymilk, chocolate, nonfat, with added calcium, vitamins A and D · 1 cup (243 g)
    0g0% DV · 0 g per 100 g
  11. 11
    Egg substitute
    Egg substitute, liquid or frozen, fat free · 0.25 cup (60 g)
    0g0% DV · 0 g per 100 g
  12. 12
    Pancakes
    Pancakes, plain, reduced fat · 1 serving 3 pancakes (105 g)
    0g0% DV · 0 g per 100 g
  13. 13
    0g0% DV · 0 g per 100 g
  14. 14
    Wheat bread
    Bread, wheat, sprouted · 1 slice 1 serving (38 g)
    0g0% DV · 0 g per 100 g
  15. 15
    Lowfat soymilk
    Soymilk (All flavors), lowfat, with added calcium, vitamins A and D · 1 cup (243 g)
    0g0% DV · 0 g per 100 g
  16. 16
    English muffins
    English muffins, whole grain white · 1 muffin 1 serving (57 g)
    0g0% DV · 0 g per 100 g
  17. 17
    Potato bread
    Bread, potato · 1 slice (32 g)
    0g0% DV · 0 g per 100 g
  18. 18
    American cheese
    Cheese, American, nonfat or fat free · 1 serving (19 g)
    0g0% DV · 0 g per 100 g
  19. 19
    Bread
    Bread, french or vienna, whole wheat · 1 slice 1 serving (48 g)
    0g0% DV · 0 g per 100 g
  20. 20
    Egg white
    Egg, white, raw, fresh · 1 large (33 g)
    0g0% DV · 0 g per 100 g
  21. 21
    Egg white omelet
    Egg white omelet, scrambled, or fried, no added fat · 1 egg white (33 g)
    0g0% DV · 0 g per 100 g
  22. 22
    Sprouted wheat bread
    Bread, sprouted wheat · 1 slice (26 g)
    0g0% DV · 0 g per 100 g
  23. 23
    SILK Nog, soymilk
    0.5 cup (122 g)
    0g0% DV · 0 g per 100 g
  24. 24
    Jerusalem-artichokes
    Jerusalem-artichokes, raw · 1 cup slices (150 g)
    0g0% DV · 0 g per 100 g
  25. 25
    Rice crackers
    Rice crackers · 1 serving (30 g)
    0g0% DV · 0 g per 100 g
  26. 26
    Fat free ice cream
    Fat free ice cream, no sugar added, flavors other than chocolate · 0.5 cup (68 g)
    0g0% DV · 0 g per 100 g
  27. 27
    Yellow rice
    Yellow rice, cooked, NS as to fat · 1 cup, cooked (158 g)
    0g0% DV · 0 g per 100 g
  28. 28
    Plantain
    Plantain, cooked, no added fat · 1 cup (200 g)
    0g0% DV · 0 g per 100 g
  29. 29
    0g0% DV · 0 g per 100 g
  30. 30
    0g0% DV · 0 g per 100 g
  31. 31
    Graham crackers
    Cookies, graham crackers, plain or honey, lowfat · 1 serving (35 g)
    0g0% DV · 0 g per 100 g
  32. 32
    Cinnamon bread
    Bread, cinnamon · 1 slice 1 serving (28 g)
    0g0% DV · 0 g per 100 g
  33. 33
    Yellow plantains
    Plantains, yellow, raw · 1 cup, sliced (148 g)
    0g0% DV · 0 g per 100 g
  34. 34
    Nectarines
    Nectarines, raw · 1 serving (140 g)
    0g0% DV · 0 g per 100 g
  35. 35
    Saltines
    Crackers, saltines, whole wheat (includes multi-grain) · 1 serving (14 g)
    0g0% DV · 0 g per 100 g
  36. 36
    Water biscuits crackers
    Crackers, water biscuits · 4 cracker 1 serving (14 g)
    0g0% DV · 0 g per 100 g
  37. 37
    Chayote
    Chayote, fruit, cooked, boiled, drained, without salt · 1 cup (1" pieces) (160 g)
    0g0% DV · 0 g per 100 g
  38. 38
    Cabbage
    Cabbage, common, cooked, boiled, drained, with salt · 0.5 cup, shredded (75 g)
    0g0% DV · 0 g per 100 g
  39. 39
    Rice milk
    Rice milk · 1 cup (244 g)
    0g0% DV · 0 g per 100 g
  40. 40
    Sour cream
    Sour cream, fat free · 1 tablespoon (12 g)
    0g0% DV · 0 g per 100 g
  41. 41
    0g0% DV · 0 g per 100 g
  42. 42
    0g0% DV · 0 g per 100 g
  43. 43
    0g0% DV · 0 g per 100 g
  44. 44
    Gourd
    Gourd, white-flowered (calabash), raw · 0.5 cup (1" pieces) (58 g)
    0.0g0% DV · 0.0 g per 100 g
  45. 45
    Clams
    Mollusks, clam, mixed species, canned, liquid · 3 oz (85 g)
    0.0g0% DV · 0.0 g per 100 g
  46. 46
    Plums
    Plums, canned, purple, water pack, solids and liquids · 1 cup, pitted (249 g)
    0.0g0% DV · 0.0 g per 100 g
  47. 47
    Apricots
    Apricots, canned, water pack, without skin, solids and liquids · 1 cup, whole, without pits (227 g)
    0.0g0% DV · 0.0 g per 100 g
  48. 48
    Pears
    Pears, canned, water pack, solids and liquids · 1 cup, halves (244 g)
    0.0g0% DV · 0.0 g per 100 g
  49. 49
    Mustard greens
    Mustard greens, raw · 1 cup, chopped (56 g)
    0.0g0% DV · 0.0 g per 100 g
  50. 50
    Prune puree
    Prune puree · 2 tbsp (36 g)
    0.0g0% DV · 0.0 g per 100 g

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
Bagels, wheat0 granked 1
Pancakes, plain, reduced fat0 granked 12
Crackers, saltines, whole wheat (includes multi-grain)0 granked 35
Bread, potato0 granked 17
Cereals ready-to-eat, BARBARA'S PUFFINS, original0 granked 29
Cheese, Swiss, nonfat or fat free0 granked 5
Cabbage, common, cooked, boiled, drained, with salt0 granked 38
Plantains, yellow, raw0 granked 33

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