Foods Highest in Fatty acids, total saturated

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Top 50 whole foods per 100g, from USDA Standard Reference and Foundation databases

Fish oil, menhaden, fully hydrogenated ranks #1 of 50 for Fatty acids, total saturated, at 95.6G per 100g (478% of the FDA Daily Value).

What These Fatty acids, total saturated Rankings Mean

This ranking surfaces the top 50 whole foods for Fatty acids, total saturated, pulled from USDA Standard Reference Legacy and Foundation databases. Those two sources intentionally exclude branded and processed entries, which keeps the list focused on raw ingredients where nutrient content reflects the food itself rather than fortification or recipe adjustments. The FDA Daily Value for Fatty acids, total saturated is 20G, so every row translates directly into a percent-DV figure for an adult on a 2,000-calorie diet.

At the top of the ranking sits Fish oil, menhaden, fully hydrogenated, delivering 95.6G per 100g, 478% of the Daily Value in a 100g portion. The top three (Fish oil, menhaden, fully hydrogenated, Oil, industrial, soy, fully hydrogenated, Oil, industrial, palm kernel (hydrogenated), confection fat, uses similar to 95 degree hard butter) together form a practical "big lever" set, foods where a single serving meaningfully moves daily intake. The visual bars beside each row scale against the top food, so you can see at a glance whether a lower-ranked food is still a strong source or a distant runner-up.

Because this page excludes branded products, it is the right tool for comparing whole-food cooking choices rather than packaged-food shopping decisions, for those, the per-food pages and the branded search tools cover the same nutrient at product level. All values are reported per 100g edible portion, which means the raw numbers can be directly compared but real-world servings differ (a 100g portion of spinach is very different from 100g of almonds by volume). The nutrition guides linked below explain how to translate % DV and per-100g figures into practical daily targets and how to read nutrition labels when comparing whole foods to their processed equivalents.

→ Compare the top three Fatty acids, total saturated sources side-by-side

# Food Amount % DV
1 Fish oil, menhaden, fully hydrogenated 95.6 G 478%
2 Oil, industrial, soy, fully hydrogenated 94.0 G 470%
3 Oil, industrial, palm kernel (hydrogenated), confection fat, uses similar to 95 degree hard butter 93.7 G 469%
4 Oil, industrial, cottonseed, fully hydrogenated 93.6 G 468%
5 Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners 93.5 G 468%
6 Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product 92.6 G 463%
7 Shortening confectionery, coconut (hydrogenated) and or palm kernel (hydrogenated) 91.3 G 456%
8 Oil, nutmeg butter 90.0 G 450%
9 Oil, industrial, palm kernel (hydrogenated) , used for whipped toppings, non-dairy 89.0 G 445%
10 Oil, industrial, palm kernel (hydrogenated), filling fat 88.2 G 441%
11 Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter 87.6 G 438%
12 Oil, industrial, coconut, confection fat, typical basis for ice cream coatings 86.5 G 433%
13 Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts 86.0 G 430%
14 Oil, ucuhuba butter 85.2 G 426%
15 Vegetable oil, palm kernel 81.5 G 408%
16 Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated) 71.4 G 357%
17 Shortening, confectionery, fractionated palm 65.5 G 328%
18 Butter oil, anhydrous 61.9 G 310%
19 Nuts, coconut meat, dried (desiccated), creamed 61.3 G 306%
20 Butter, Clarified butter (ghee) 60.0 G 300%
21 Oil, cocoa butter 59.7 G 299%
22 Nuts, coconut meat, dried (desiccated), not sweetened 57.2 G 286%
23 Oil, cupu assu 53.2 G 266%
24 Beef, variety meats and by-products, suet, raw 52.3 G 262%
25 Butter, salted 51.4 G 257%
26 Butter, without salt 50.5 G 252%
27 Fat, beef tallow 49.8 G 249%
28 Shortening frying (heavy duty), palm (hydrogenated) 47.5 G 238%
29 Butter, stick, salted 45.6 G 228%
30 Butter, whipped, with salt 45.4 G 227%
31 Pork, fresh, variety meats and by-products, leaf fat, raw 45.2 G 226%
32 Shortening frying (heavy duty), beef tallow and cottonseed 44.9 G 225%
33 Nuts, coconut meat, dried (desiccated), toasted 41.7 G 208%
34 Shortening, household, lard and vegetable oil 40.3 G 201%
35 Animal fat, bacon grease 39.0 G 195%
36 Dessert topping, powdered 36.7 G 184%
37 Shortening industrial, lard and vegetable oil 35.7 G 179%
38 Lamb, Australian, imported, fresh, separable fat, raw 35.4 G 177%
39 Lamb, New Zealand, imported, frozen, composite of trimmed retail cuts, separable fat, raw 35.3 G 176%
40 Lamb, Australian, imported, fresh, separable fat, cooked 34.8 G 174%
41 Butter, light, stick, without salt 34.3 G 172%
42 Butter, light, stick, with salt 34.3 G 172%
43 Veal, composite of trimmed retail cuts, separable fat, raw 32.9 G 165%
44 Veal, composite of trimmed retail cuts, separable fat, cooked 32.4 G 162%
45 Lamb, New Zealand, imported, subcutaneous fat, raw 32.4 G 162%
46 Baking chocolate, unsweetened, squares 32.3 G 161%
47 Lamb, composite of trimmed retail cuts, separable fat, trimmed to 1/4" fat, choice, raw 32.2 G 161%
48 Pork, fresh, backfat, raw 32.2 G 161%
49 Pork, bacon, rendered fat, cooked 32.0 G 160%
50 Beef, New Zealand, imported, subcutaneous fat, raw 31.5 G 158%

Frequently Asked Questions

What food is highest in Fatty acids, total saturated?

Fish oil, menhaden, fully hydrogenated is the food highest in Fatty acids, total saturated, with 95.6G per 100g. That provides 478% of the Daily Value.

How much Fatty acids, total saturated do I need per day?

The FDA Daily Value for Fatty acids, total saturated is 20G, based on a 2,000-calorie diet. Individual needs may vary based on age, sex, and health conditions. Consult a healthcare professional for personalized recommendations.

What are good whole food sources of Fatty acids, total saturated?

Top whole food sources of Fatty acids, total saturated include Fish oil, menhaden, fully hydrogenated, Oil, industrial, soy, fully hydrogenated, Oil, industrial, palm kernel (hydrogenated), confection fat, uses similar to 95 degree hard butter, and more. These rankings are based on USDA Standard Reference and Foundation food data, measured per 100g edible portion.

Source: USDA FoodData Central — Standard Reference Legacy and Foundation databases. Branded and processed products are excluded. All values per 100g edible portion.
Source: FDA Daily Value reference — Fatty acids, total saturated DV = 20G based on a 2,000-calorie diet.
This information is for reference only and should not replace professional dietary advice.

Read our methodology , how this data is sourced, computed, and verified.