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Saturated Fats

Saturated fat can be found in the following foods:

  • Meat
  • Cheese
  • Cream
  • Milk
  • Eggs
  • Butter
  • Pies
  • Pastries
  • Cakes
  • Biscuits

Diet high in saturated fats can raise the level of bad cholesterol, low density lipoprotein (LDL). LDL is a major risk factor of the following diseases:

  • Heart disease
  • Cancer
  • Obesity

Some researches show that if we reduce the intake of saturated fats, we could reduce the risk of getting these diseases. The following table show you a list of foods that are high in saturated fats.


Foods High In Saturated Fatty Acids

Food /100g Saturated Fatty Acid (g) Total Fat (g)
Coconut cream 58 68
Suet 56 100
Butter 53 80
Lard 41 100
Cream Cheese 30 48
Cheddar Cheese 21 34
Fried Baccon 16 41
Pork pie 10 27
Minced beef 7 16
Roasted lamb shoulder 6 14

How much saturated fats should you eat?

The maximum daily intake of saturated fats is 30% of the total fats we eat. That is about 21 gram of saturated fats for women and 28 gram of saturated fats for men. For more information, please refer to Ideal Amounts of Different Fats in the Diet table.