Saturated Fat Facts


What is Saturated Fat?

Saturated fat is a solid fat mainly found in animal foods. Saturated fat raises blood cholesterol.

Saturated Fat requirements

There is no RDA for saturated fat, nor is there a Tolerable Upper Intake Level. The Food and Nutrition Board of the National Academies of Science recommends keeping saturated fat as low as possible while consuming a nutritionally adequate diet. The Dietary Guidelines for Americans recommends that not more than 10 percent of total calories should be from saturated fat.

What happens when Saturated Fat intake is too high?

A high intake of saturated fat has been shown to raise blood cholesterol, which is associated with an increased risk of heart disease. Excess saturated increases LDL (bad) cholesterol in the blood. It also may contribute to weight gain by providing excess calories.

What happens when Saturated Fat intake is too low?

A diet low in saturated fat is desirable.

Which foods are high in Saturated Fat?

Saturated fat is found in full-fat dairy products, like cheese, whole milk, cream, butter, and ice cream, fatty cuts of meat and fish, the skin and fat of chicken and turkey, lard, palm oil, and coconut oil.

List of foods high in Saturated Fat

Grains

Vegetables

Milk

Meat/Beans

Mixed Dishes

Oils/Fats

Misc

Discretionary

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