Nutrition Guide: Saturated Fat
Whole foods with the highest amounts of saturated fat…
- All
- Beans & Legumes
- Eggs & Dairy
- Fruits
- Grains
- Herbs & Spices
- Nuts & Seeds
- Poultry & Meats
- Seafood
- Vegetables
Lamb (Grass-fed)
Amount: 4 oz loin roasted
Saturated Fat: 11.6
Cheese (100% Grass-fed)
Amount: 1 oz cheddar
Saturated Fat: 5.4
Yogurt (Grass-fed)
Amount: 1 cup whole milk
Saturated Fat: 5.14
Tempeh
Amount: 4 oz (113 g)
Saturated Fat: 3.9
Cashews
Amount: .25 cup (40 g)
Saturated Fat: 3.1
Avocados
Amount: 1 cup, sliced (146g)
Saturated Fat: 3
Beef (Grass Fed)
Amount: 4 oz steak cooked (113 g)
Saturated Fat: 2.8
Pumpkin Seeds
Amount: .25 cup shelled (32.25 g)
Saturated Fat: 2.79
Peanuts
Amount: .25 cup (36.5 g)
Saturated Fat: 2.5
Sesame Seeds
Amount: .25 cup dried (36 g)
Saturated Fat: 2.5
Cow’s Milk (100% Grass-fed)
Amount: 4 oz (122 g)
Saturated Fat: 2.28
Soybeans
Amount: 1 cup cooked (172 g)
Saturated Fat: 2.23
Olives, Black
Amount: 1 cup (134 g)
Saturated Fat: 1.9
Walnuts
Amount: .25 cup (30 g)
Saturated Fat: 1.8
Eggs (Pasture-raised)
Amount: 1 lg hard boiled
Saturated Fat: 1.63
Sunflower Seeds
Amount: .25 cup (35 g)
Saturated Fat: 1.6
Tofu
Amount: 4 oz (113 g)
Saturated Fat: 1.4
Salmon
Amount: 4 oz (113 g) wild, broiled
Saturated Fat: 1.2
Chicken (Pasture-raised)
Amount: 4 oz breast roasted
Saturated Fat: 1.15
Edamame
Amount: 1 cup (155 g)
Saturated Fat: 1
Chia Seeds
Amount: 2 tbs (28 g)
Saturated Fat: 0.9
Almonds
Amount: .25 cup (23 g)
Saturated Fat: 0.86
Turkey (Pasture-raised)
Amount: 4 oz light meat roasted
Saturated Fat: 0.67
Shrimp
Amount: 4 oz (113 g) lg steamed
Saturated Fat: 0.59
Flaxseeds
Amount: 2 tbs ground (14 g)
Saturated Fat: 0.51
Oats
Amount: .25 cup uncooked (39 g)
Saturated Fat: 0.47
Quinoa
Amount: 1 cup cooked
Saturated Fat: 0.43
Brown Rice
Amount: 1 cup cooked (195 g)
Saturated Fat: 0.35
Millet
Amount: 1 cup cooked (174 g)
Saturated Fat: 0.3
Barley
Amount: .33 cup dry (61.3 g)
Saturated Fat: 0.3
Scallops
Amount: 4 oz (113 g) steamed
Saturated Fat: 0.25
Pinto Beans
Amount: 1 cup (171 g)
Saturated Fat: 0.23
Tuna, Yellowfin
Amount: 4 oz (113 g) baked
Saturated Fat: 0.23
Buckwheat
Amount: 1 cup cooked (168 g)
Saturated Fat: 0.23
Papaya
Amount: 1 medium (276 g)
Saturated Fat: 0.22
Black Beans
Amount: 1 cup cooked
Saturated Fat: 0.2
Miso
Amount: 1 tbs (17 g)
Saturated Fat: 0.2
Lima Beans
Amount: 1 cup (188 g) cooked
Saturated Fat: 0.17
Brussels Sprouts
Amount: 1 cup cooked (156 g)
Saturated Fat: 0.16
Corn, Yellow
Amount: 1 cooked (77 g)
Saturated Fat: 0.15
Winter Squash
Amount: 1 cup cooked (205 g)
Saturated Fat: 0.15
Navy Beans
Amount: 1 cup cooked (182 g)
Saturated Fat: 0.15
Kidney Beans
Amount: 1 cup (177 g)
Saturated Fat: 0.13
Bananas
Amount: 1 medium (118 g)
Saturated Fat: 0.13
Broccoli
Amount: 1 cup (156 g)
Saturated Fat: 0.12
Summer Squash
Amount: 1 cup cooked (180 g)
Saturated Fat: 0.12
Rye (Whole Grain)
Amount: .33 cup dry (55.8 g)
Saturated Fat: 0.11
Whole Wheat Pasta
Amount: 1 cup cooked (140 g)
Saturated Fat: 0.1
Asparagus
Amount: 1 cup (180g)
Saturated Fat: 0.1
Mangos
Amount: 1 cup (165 g)
Saturated Fat: 0.1
Cauliflower
Amount: 1 cup (124 g)
Saturated Fat: 0.09
Collard Greens
Amount: 1 cup cooked (190 g)
Saturated Fat: 0.09
Spinach
Amount: 1 cup (30g)
Saturated Fat: 0.08
Green Beans
Amount: 1 cup (125 g)
Saturated Fat: 0.08
Cantaloupe
Amount: 1 cup (160 g)
Saturated Fat: 0.08
Grapes
Amount: 1 cup (151 g)
Saturated Fat: 0.08
Turnip Greens
Amount: 1 cup cooked (144 g)
Saturated Fat: 0.08
Sweet Potato
Amount: 1 cup (200 g)
Saturated Fat: 0.07
Kale
Amount: 1 cup (130 g)
Saturated Fat: 0.07
Onions
Amount: 1 cup cooked (210 g)
Saturated Fat: 0.07
Potatoes
Amount: 1 cup baked (173 g)
Saturated Fat: 0.06
Beets
Amount: 1 cup (170g)
Saturated Fat: 0.05
Tomatoes
Amount: 1 cup (180 g)
Saturated Fat: 0.05
Green Peas
Amount: 1 cup (138 g)
Saturated Fat: 0.05
Carrots
Amount: 1 cup (122 g)
Saturated Fat: 0.05
Apple
Amount: 1 Medium (182 g)
Saturated Fat: 0.05
Romaine Lettuce
Amount: 2 cups (94 g)
Saturated Fat: 0.04
Blueberries
Amount: 1 cup (148 g)
Saturated Fat: 0.04
Mushrooms, Shiitake
Amount: .5 cup (72.5 g)
Saturated Fat: 0.04
Parsley
Amount: .5 cup (30.4 g)
Saturated Fat: 0.04
Eggplant
Amount: 1 cup cooked (99 g)
Saturated Fat: 0.04
Cucumber
Amount: 1 cup raw (104 g)
Saturated Fat: 0.04
Bok Choy
Amount: 1 cup cooked (170 g)
Saturated Fat: 0.04
Celery
Amount: 1 cup raw (101 g)
Saturated Fat: 0.04
Pears
Amount: 1 medium (178 g)
Saturated Fat: 0.03
Leeks
Amount: 1 cup cooked (104 g)
Saturated Fat: 0.03
Figs
Amount: 1 medium fresh (50 g)
Saturated Fat: 0.03
Strawberries
Amount: 1 cup (144 g)
Saturated Fat: 0.02
Lemons & Limes
Amount: .25 cup (61 g)
Saturated Fat: 0.02
Cabbage
Amount: 1 cup (150 g)
Saturated Fat: 0.02
Oranges
Amount: 1 medium (131 g)
Saturated Fat: 0.02
Raspberries
Amount: 1 cup fresh (123 g)
Saturated Fat: 0.02
Watermelon
Amount: 1 cup (152 g)
Saturated Fat: 0.02
Swiss Chard
Amount: 1 cup cooked (175 g)
Saturated Fat: 0.02
Sea Vegetables
Amount: 1 tbs dried (5 g)
Saturated Fat: 0.02
Mustard Greens
Amount: 1 cup cooked (140 g)
Saturated Fat: 0.02
Grapefruit
Amount: .5 medium (128 g)
Saturated Fat: 0.02
Kiwifruit
Amount: 1 2" fresh (69 g)
Saturated Fat: 0.02
Mushrooms, Crimini
Amount: 1 cup (72 g)
Saturated Fat: 0.01
Pineapple
Amount: 1 cup (165 g)
Saturated Fat: 0.01
Basil
Amount: .5 cup (21 g)
Saturated Fat: 0.01
Apricots
Amount: 1 whole (35 g)
Saturated Fat: 0.01
Plums & Prunes
Amount: 1 fresh (66 g)
Saturated Fat: 0.01
Cranberries
Amount: 1 cup fresh (100 g)
Saturated Fat: 0.01
Arugula
Amount: .5 cup (10 g)
Saturated Fat: 0
Bell Peppers
Amount: 1 cup (92 g)
Saturated Fat: 0
Cilantro
Amount: .5 cup (8 g)
Saturated Fat: 0
Fennel
Amount: 1 cup raw (87 g)
Saturated Fat: 0
Garbanzo Beans (Chickpeas)
Amount: 1 cup (164 g)
Saturated Fat: -1
Lentils
Amount: 1 cup cooked (198 g)
Saturated Fat: -1
Split Peas
Amount: 1 cup cooked (196 g)
Saturated Fat: -1