Saturated Fat Facts

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

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.

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.

A diet low in saturated fat is desirable.

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.