Saturated fat is a type of lipid found in both plant and animal products. As opposed to unsaturated fats, saturated fats have no double bonds between carbon atoms of the fatty acid chain, thus they are fully saturated with hydrogen atoms. While some amount of saturated fat is essential for brain development, healthy cholesterol production, and cellular membrane function, too much saturated fat is associated with increased risk of heart disease. The American Heart Association recommends that saturated fat intake not exceed 7 percent of total calories each day.
Pork and Beef
Pork is high in saturated fatty acids. Bacon, spareribs, backribs, sausage, and pork loin have some of the highest saturated fatty acid contents of pork products. Beef tends to be slightly lower in saturated fat by weight. Beef ribs, ground beef, corned beef, and beef round have the highest saturated fat content among all beef products. Most meat drippings and processed meat products are high in saturated fat and cholesterol and should be consumed in moderation.
Chicken
Chicken is much lower in saturated fat than beef and pork when in its natural state. However, chicken is often battered and deep-fried which increases the saturated fat content. Chicken wings, thighs, and drum-sticks prepared in this way are highest in saturated fat content, especially when the skin is left intact. The saturated fat content of chicken can be reduced considerably by removing the skin and baking, roasting or grilling instead of frying.
Dairy
The dairy products highest in saturated fat include cream, cream substitutes, sour cream and butter. Cream cheese, cheddar cheese, and most other full fat cheeses also contain large amounts of saturated fat. While milk has some saturated fat, the content is much lower than the cream and cheese products. Egg yolks contain less saturated fat than cheese but more than milk.
Oils
Any oil that is hard or very thick at room temperature will be higher in saturated fats. The saturated fats are able to stack closely together allowing the oil to solidify or harden when chilled or at room temperature. The oils highest in saturated fat include coconut oil and palm oil. Lard and shortening are also solid at room temperature which indicated high saturated fat content.
Coconut and Avocado
Coconut and avocado are the two plant foods that are high in saturated fat but they do not contain cholesterol, making them a healthy choice when adding saturated fat to the diet. Be aware that coconut meat contains saturated fat while coconut water does not.
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