All nutrients

Saturated fats

Fats that are solid at room temperature, found mainly in butter, cheese, fatty meat and coconut oil. Replacing them with unsaturated fats contributes to the maintenance of normal blood cholesterol levels. The daily reference is a ceiling rather than a target.

Adult daily reference intake: 20 g

Sources: MedlinePlus (US National Library of Medicine), EU Regulation 432/2012, authorized health claims

Foods highest in saturated fats

Richest foods in each food group, per 100 g. Some foods, such as dried herbs, spices and oils, are eaten in far smaller amounts than 100 g, so a high rank does not always mean a meaningful contribution to a meal.

fats and oils72 foods measured

  1. 1Solid vegetable fat (margarine type), for frying94.6 g473%
  2. 2Coconut fat or oil refined86.5 g433%
  3. 3Coconut fat or oil84 g420%
  4. 4Palm kernel fat81.5 g408%
  5. 5Butter oil or concentrated butter61.9 g310%
  6. 6Cocoa butter59.7 g299%
  7. 7Butter, 82% fat, unsalted55.4 g277%
  8. 8Butter, 80% fat, lightly salted54.9 g275%

fruits, vegetables, legumes and nuts393 foods measured

  1. 1Coconut, kernel, dried57.7 g289%
  2. 2Coconut, ripe kernel, fresh29.7 g149%
  3. 3Coconut, immature kernel, fresh29.7 g149%
  4. 4Brazil nut16 g80%
  5. 5Macadamia nut11.8 g59%
  6. 6Macadamia nut, grilled, salted11 g55%
  7. 7Cashew nut, grilled, salted10.5 g53%
  8. 8Peanut butter or peanut paste10.4 g52%

sugar and confectionery220 foods measured

  1. 1Milk chocolate, filled32.5 g163%
  2. 2Dark chocolate bar, more than 70% cocoa28.7 g144%
  3. 3Dark chocolate bar, without sugar and with artificial sweeteners26.6 g133%
  4. 4Dark chocolate bar, less than 70% cocoa22.5 g113%
  5. 5Dark chocolate bar, with fruits (orange, raspberries, pear)22.5 g113%
  6. 6Chocolate bar22.3 g112%
  7. 7Dark chocolate bar, more than 40% cocoa, for cooking22 g110%
  8. 8White chocolate bar, with dried fruits (nuts, almonds, raisins, praline)21.8 g109%

milk and milk products288 foods measured

  1. 1Cream, Isigny28.9 g144%
  2. 2Corsica soft ripened cheese, from ewe's milk25.7 g129%
  3. 3Mascarpone cheese, from cow's milk25.7 g129%
  4. 4Soft-ripened cheese, triple cream, around 40% fat25.1 g126%
  5. 5Roquefort cheese, from ewe's milk24.9 g124%
  6. 6Cheese, dry, from goat's milk24.6 g123%
  7. 7Ossau-Iraty cheese, from ewe's milk24.4 g122%
  8. 8Cantal, Salers or Laguiole cheese, from cow's milk24.2 g121%

meat, egg and fish717 foods measured

  1. 1Pork, back fat, rindless, raw28.7 g144%
  2. 2Foie gras, duck, raw28.1 g141%
  3. 3Foie gras, duck's liver, whole, cooked23 g115%
  4. 4Foie gras, duck's liver, 30% pieces21.6 g108%
  5. 5Foie gras, block (average)21.6 g108%
  6. 6Foie gras, duck's liver, 50% pieces20.2 g101%
  7. 7Foie gras, duck's liver, without pieces19.7 g99%
  8. 8Egg yolk, powder17.6 g88%

miscellaneous164 foods measured

  1. 1Nutmeg25.9 g130%
  2. 2Aromatic stock cube, for fish, dehydrated16 g80%
  3. 3Soy lecithin12.6 g63%
  4. 4Sauce, butter, prepacked12.1 g61%
  5. 5White butter sauce, prepacked11.9 g60%
  6. 6Chocolate sauce, prepacked10.9 g55%
  7. 7Sorrel sauce, prepacked10 g50%
  8. 8Carbonara sauce (cream sauce with lardoons), prepacked8.25 g41%

cereal products131 foods measured

  1. 1Salted crispy crepe with cheese, prepacked23.3 g117%
  2. 2Salty snacks, crackers, garnished or filled with cheese19.9 g99%
  3. 3Salty snacks, puff pastry17.5 g88%
  4. 4Salty snacks, crackers, plain12.1 g61%
  5. 5Corn chips or tortilla chips9.98 g50%
  6. 6Pop-corn or oil popped maize, salted9.85 g49%
  7. 7Puffed salty snacks, made from maize/corn, without peanuts9.66 g48%
  8. 8Salty snacks9.48 g47%

Other43 foods measured

  1. 1Puff pastry, pure butter, cooked19 g95%
  2. 2Puff pastry, pure butter, frozen, raw17.7 g89%
  3. 3Pastry, short crust, pure butter, cooked16.1 g81%
  4. 4Puff pastry, cooked15.9 g80%
  5. 5Puff pastry, pure butter, raw14.1 g71%
  6. 6Shortbread dough, pure butter, cooked13.7 g69%
  7. 7Puff pastry, frozen, raw13.3 g67%
  8. 8Short crust pastry, pure butter, raw13.1 g66%

beverages88 foods measured

  1. 1Coconut milk or coconut cream16.5 g83%
  2. 2Cocoa powder, without sugar, powder, instant12.4 g62%
  3. 3Coffee with milk or Cappuccino with chocolate, powder, instant7.83 g39%
  4. 4Coffee with milk or Cappuccino, powder, instant7.47 g37%
  5. 5Malted cocoa or chocolate powder for beverage, with sugar2.38 g12%
  6. 6Cocoa or chocolate powder, for beverages, with sugar2.16 g11%
  7. 7Coconut-based drink, plain, prepacked1.87 g9%
  8. 8Rum-based cocktail1.64 g8%

ice cream and sorbet27 foods measured

  1. 1Ice cream, chocolate coated15.2 g76%
  2. 2Ice cream, cone, mini15.1 g76%
  3. 3Ice cream on stick, with chocolate coating13.3 g67%
  4. 4Frozen dessert, puff pastry, to share13.3 g67%
  5. 5Iced nougat11 g55%
  6. 6Ice cream, luxury, in cup10.8 g54%
  7. 7Ice cream, cone (normal size)9.77 g49%
  8. 8Ice cream, in individual cup9.2 g46%

Values per 100 g from CIQUAL. Percentages are shares of the adult daily reference intake (EU Regulation 1169/2011, fiber from EFSA). Foods whose value is below the detection limit or reported as traces are not ranked, since the amount is unknown rather than zero.