Foods Highest in SFA 14:0

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

Oil, nutmeg butter ranks #1 of 50 for SFA 14:0, at 82.6G per 100g.

What These SFA 14:0 Rankings Mean

This ranking surfaces the top 50 whole foods for SFA 14:0, 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. There is no established FDA Daily Value for SFA 14:0, so amounts are reported in absolute terms (G per 100g edible portion).

At the top of the ranking sits Oil, nutmeg butter, delivering 82.6G per 100g. The top three (Oil, nutmeg butter, Oil, ucuhuba butter, Spices, nutmeg, ground) 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 SFA 14:0 sources side-by-side

# Food Amount % DV
1 Oil, nutmeg butter 82.6 G -
2 Oil, ucuhuba butter 63.4 G -
3 Spices, nutmeg, ground 22.8 G -
4 Oil, industrial, palm kernel, confection fat, uses similar to high quality cocoa butter 18.9 G -
5 Oil, industrial, coconut, principal uses candy coatings, oil sprays, roasting nuts 16.8 G -
6 Oil, industrial, coconut, confection fat, typical basis for ice cream coatings 16.7 G -
7 Oil, industrial, coconut (hydrogenated), used for whipped toppings and coffee whiteners 16.4 G -
8 Vegetable oil, palm kernel 16.4 G -
9 Oil, industrial, palm kernel (hydrogenated), confection fat, intermediate grade product 16.2 G -
10 Oil, industrial, palm kernel (hydrogenated), confection fat, uses similar to 95 degree hard butter 14.8 G -
11 Shortening confectionery, coconut (hydrogenated) and or palm kernel (hydrogenated) 14.4 G -
12 Oil, industrial, palm kernel (hydrogenated), filling fat 14.1 G -
13 Oil, industrial, palm kernel (hydrogenated) , used for whipped toppings, non-dairy 13.9 G -
14 Nuts, coconut meat, dried (desiccated), creamed 12.1 G -
15 Nuts, coconut meat, dried (desiccated), not sweetened 11.3 G -
16 Butter oil, anhydrous 10.0 G -
17 Fish oil, menhaden, fully hydrogenated 9.1 G -
18 Nuts, coconut meat, dried (desiccated), toasted 8.2 G -
19 Fish oil, menhaden 8.0 G -
20 Butter, whipped, with salt 7.5 G -
21 Butter, salted 7.4 G -
22 Butter, without salt 7.4 G -
23 Oil, industrial, palm and palm kernel, filling fat (non-hydrogenated) 7.4 G -
24 Fish oil, herring 7.2 G -
25 Butter, stick, salted 7.2 G -
26 Fish oil, sardine 6.5 G -
27 Candies, carob, unsweetened 6.3 G -
28 Nuts, coconut meat, dried (desiccated), sweetened, shredded 6.2 G -
29 Nuts, coconut cream, raw (liquid expressed from grated meat) 6.1 G -
30 Oil, beluga, whale (Alaska Native) 5.9 G -
31 Nuts, coconut meat, raw 5.9 G -
32 Dessert topping, powdered 5.7 G -
33 Snacks, banana chips 5.6 G -
34 Nuts, coconut meat, dried (desiccated), sweetened, flaked, canned 5.6 G -
35 Butter, light, stick, without salt 5.5 G -
36 Butter, light, stick, with salt 5.5 G -
37 Candies, confectioner's coating, yogurt 5.2 G -
38 Nuts, coconut meat, dried (desiccated), sweetened, flaked, packaged 5.1 G -
39 Candies, coconut bar, not chocolate covered 5.0 G -
40 Oil, spotted seal (Alaska Native) 4.9 G -
41 Candies, confectioner's coating, butterscotch 4.7 G -
42 Spices, pumpkin pie spice 4.6 G -
43 Snacks, granola bar, with coconut, chocolate coated 4.4 G -
44 Snacks, corn-based, extruded, cones, plain 4.4 G -
45 Nuts, coconut milk, raw (liquid expressed from grated meat and water) 4.2 G -
46 Cookies, coconut macaroon 4.0 G -
47 Cheese, colby 3.8 G -
48 Dessert topping, semi solid, frozen 3.8 G -
49 Nuts, coconut milk, canned (liquid expressed from grated meat and water) 3.7 G -
50 Fat, beef tallow 3.7 G -

Frequently Asked Questions

What food is highest in SFA 14:0?

Oil, nutmeg butter is the food highest in SFA 14:0, with 82.6G per 100g.

How much SFA 14:0 do I need per day?

There is no established FDA Daily Value for SFA 14:0. Consult a healthcare professional for guidance on appropriate intake levels.

What are good whole food sources of SFA 14:0?

Top whole food sources of SFA 14:0 include Oil, nutmeg butter, Oil, ucuhuba butter, Spices, nutmeg, ground, 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 — SFA 14:0 (no established DV) 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.