Saturated Fat
SATURATED FAT
|
Optimal Health Guideline
Maximum Intakes: |
High levels of saturated fat are linked with high blood cholesterol levels, heart disease, insulin resistance, and several forms of cancer.
Saturated fat is hard at room temperature. The harder the fat, the more saturated it is. Milk fat is more than 60 percent saturated, beef fat about 40 percent, chicken fat about 30 percent, and fish fat 20 to 33 percent. That compares with plant fats that are about 6 to 25 percent saturated, most being in the 10 to 15 percent range. The important exceptions are the tropical oils. Coconut fat is more than 85 percent saturated, palm kernel oil more than 80 percent, and palm oil about 50 percent. However, not all saturated fat are created equal. There are several different types of saturated fats, some being more damaging to health than others. The scientific community is torn regarding tropical oils. Some feel that they have very positive health effects, while others feel that they are every bit as detrimental as saturated fats from meat. While we do not have all the answers, we do know is that there are a number of populations who eat considerable amounts of tropical fats and have low rates of chronic disease. These populations generally eat high fiber, plant-based diets. Some experts believe that tropical oils are less damaging than animal fats because they are free of cholesterol.
For people with diet and lifestyle-induced diseases such as coronary artery disease and type 2 diabetes, it is best to keep a lid on all saturated fats. Aim for no more than 7% of calories as saturated fats. Most of these fats should come from whole foods rather than concentrated oils. Check the chart below to see how quickly intakes of saturated fat can add up!
Table 1: Saturated Fat Content of Common Foods
|
Food |
Total Fat (grams) |
Saturated Fat (grams) |
Saturated Fat (% of total fat) |
|
Animal Food |
|||
|
Milk, whole (regular), 1 cup |
8.2 |
5.1 |
62% |
|
Milk, 2%, 1 cup |
4.7 |
2.9 |
62% |
|
Cheese, cheddar, 1 oz. |
9.4 |
6 |
64% |
|
Ice Cream, regular, 1 cup |
14.6 |
9 |
62% |
|
Extra-lean ground beef, 3.5 oz. patty |
16.3 |
6.4 |
40% |
|
Ribs, 3 oz. |
26.1 |
10.8 |
41% |
|
Steak, T-bone 3 oz. |
18.8 |
7.4 |
39% |
|
Pork chops, 3 oz. |
21.1 |
7.9 |
37% |
|
Ham, lean, 3 oz. |
4.9 |
1.6 |
33% |
|
Eggs, 2, boiled |
10.6 |
3.2 |
30% |
|
Baked chicken breast, 3 oz. |
7.7 |
2.1 |
28% |
|
Fried chicken, 2 pieces |
27 |
7.1 |
27% |
|
Fish, salmon, 3 oz. |
10.5 |
2.1 |
20% |
|
Fish, cod, 3 oz. |
0.75 |
0.2 |
20% |
|
Plant Foods |
|
|
|
|
Legumes, most, 1 cup cooked |
0.8 |
0.15 |
19% |
|
Whole grains, most, 1 cup cooked |
1 |
0.17 |
17% |
|
Vegetables, most, 1 cup cooked |
0.3 |
0.05 |
17% |
|
Avocados, 1 medium |
30 |
4.5 |
15% |
|
Tofu, firm, .5 cup |
5.6 |
0.81 |
14% |
|
Olives, 10 large |
4.7 |
0.6 |
13% |
|
Lettuce, romaine, 2 cups |
0.22 |
0.028 |
13% |
|
Sunflower seeds, 1 oz. |
14.1 |
1.5 |
11% |
|
Chick peas, 1 cup cooked |
4.3 |
0.44 |
10% |
|
Fruits, most varieties, 1 serving |
0.2 |
0.02 |
10% |
|
Flaxseeds, 1 oz. |
9.4 |
0.9 |
10% |
|
Walnuts, 1 oz. |
18.5 |
1.7 |
9% |
|
Almonds, 1 oz. |
15 |
1.2 |
8% |
|
Fats and Oils |
|
|
|
|
Lard, 1 Tbsp. |
12.8 |
5.0 |
39% |
|
Olive oil, 1 Tbsp. |
13.5 |
1.8 |
14% |
|
Soy oil, 1 Tbsp. |
13.6 |
1.9 |
14% |
|
Sunflower oil, 1 Tbsp. |
13.6 |
1.4 |
10% |
|
Canola oil, 1 Tbsp. |
14 |
1 |
7% |
|
Fast Foods and Snacks |
|
|
|
|
Milkshake, 11 oz. serving |
9.5 |
5.9 |
62% |
|
Cheeseburger, double, 1 |
44 |
18 |
41% |
|
Potato Chips, 2 oz. |
19.6 |
5.2 |
27% |
|
Pie, apple, 1 piece |
19.4 |
4.7 |
24% |
|
French fries, large |
31 |
6.5 |
21% |
* From the USDA Nutrient Database.
