Foods rich in saturated fatty acids, or saturated fats, are usually solid at room temperature. In general, animal foods are rich in these fats. Saturated fats provide the same amount of calories per gram as unsaturated fats; however, according to the American Heart Association, diets that rely heavily on saturated fats may increase "bad," or LDL, cholesterol levels and promote heart disease.
Animal Fats
Fats are, obviously, high in all types of fatty acids. Butter, margarine--particularly the stick variety--lard and household shortening are examples of fats particularly rich in saturated fatty acids, providing about 10 to 12 g total fat per tablespoon and 3 to 5 g saturated fat. Lard is composed of approximately 40 percent saturated fatty acids, and butter, roughly 62 percent. Beef and mutton fat are composed of nearly 50 percent saturated fatty acids. Poultry fat, such as chicken and goose fat, are slightly lower, composed of approximately 30 percent saturated fatty acids. One tablespoon goose fat, for example, provides 13 g total fat and 4 g saturated fat.
Oils
Although oils are, in general, liquid at room temperature and from plant sources, some oils are high in saturated fatty acids, particularly tropical and cottonseed oils. One tablespoon palm kernel oil contains a whopping 11 g saturated fat, which is 55 percent of the recommended limit. Coconut oil contains 12 g saturated fat per tablespoon, while cottonseed oil offers a saturated fat content similar to that of butter, about 3 g per tablespoon. According to NutriStrategy, palm kernel and coconut oils are the worst offenders, containing 81 and 86 percent saturated fatty acids, respectively.
Dairy
Certain dairy products, such as cream, cheese, full-fat milk and ice cream are high in saturated fatty acids. One tablespoon of sour cream provides 1.6 g saturated fat, according to the U.S. Department of Agriculture's National Agricultural Library database. The same serving of either regular cream or light whipping cream offers, on average, 3 g saturated fat. One tablespoon of heavy whipping cream offers 3.5 g. Full-fat cheese, such as cheddar, provides 6 g saturated fat per ounce, while regular ice cream provides 4.5 g, on average, per 1/2-cup serving. Whole milk, composed of 3.3 percent milk fat, contains 5.1 g saturated fat per cup.
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