What It Is?

Saturated fat is found in higher proportions in animal products and is usually solid at room temperature. The exceptions are seafood (which is low in saturated fat) and certain tropical plant oils, such as coconut oil, palm oil, and palm kernel oil (which are high in saturated fat).

The human body makes more saturated fat than it needs — so it is not necessary to get saturated fat from food.

Where Is It Found?

Saturated fat is found in a variety of foods, including:

  • Chicken fat
  • Cream and milk (whole and 2% milk)
  • Dairy products (such as butter and regular/full-fat cheese, cream cheese, and ice cream)
  • Dairy desserts (such as ice cream, other frozen desserts, and puddings)
  • Grain-based desserts (such as brownies, cakes, cookies, doughnuts, pastries, pies, and sweet rolls)
  • Fast food
  • Meats and poultry
  • Nuts
  • Processed meat and poultry products (such as bacon, hot dogs, jerky, luncheon meats, and sausages)
  • Tropical plant oils (such as coconut, palm, and palm kernel oils)
  • Savory snacks (such as chips, crackers, and microwave popcorn)
  • Sweets (such as chocolate candies)
  • Vegetable shortening and stick margarine

What It Does?

Like all dietary fats, saturated fat provides calories and helps the body absorb certain vitamins, cushions and insulates the body, and supports many body processes.

Source: “Factsheets Saturated Fat.”

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