Top 35 Foods Highest in Saturated Fat (SFA) Per 100 Calories (Nutrient Density)

Maximize Saturated Fat (SFA) (g) while staying in a calorie deficit: USDA foods ranked by Saturated Fat (SFA) delivered per 100 kcal of energy. Heat-stable fatty acids used for cellular membrane rigidity and steroid hormone precursors.

USDA Leaderboard: Top 35 Foods Highest in Saturated Fat (SFA) Per 100 Calories (Nutrient Density)

Click any food below to open its full 100+ nutrient profile (including 22 vitamins, 11 minerals, amino acids, omega-3s, PRAL acid load, and WHO baby feeding age). Top food in this category: Coconut milk, used in cooking (21.1 g per 100g).

Rank	USDA Food Item	Saturated Fat (SFA) / 100g	% Daily Value	Per 100 kcal	Calories & Protein
#1	Coconut milk, used in cooking	21.1 g	100%	9.19 g	230 kcal · 2.29g P
#2	Nuts, coconut milk, raw (liquid expressed from grated meat and water)	21.1 g	100%	9.19 g	230 kcal · 2.29g P
#3	Nuts, coconut meat, raw	29.7 g	100%	8.39 g	354 kcal · 3.33g P
#4	Cream, fluid, heavy whipping	23 g	100%	6.77 g	340 kcal · 2.84g P
#5	Butter, whipped, with salt	45.4 g	100%	6.21 g	731 kcal · 0.49g P
#6	Beef, variety meats and by-products, suet, raw	52.3 g	100%	6.12 g	854 kcal · 1.5g P
#7	Cheese spread, cream cheese	18 g	90.1%	6.11 g	295 kcal · 7.1g P
#8	Cheese spread, cream cheese base	18 g	90.1%	6.11 g	295 kcal · 7.1g P
#9	Garlic sauce	41 g	100%	6.01 g	683 kcal · 1.43g P
#10	Cheese, cream	20.2 g	100%	5.78 g	350 kcal · 6.15g P
#11	Cream cheese, regular, plain	19.7 g	98.5%	5.74 g	343 kcal · 5.79g P
#12	Rice, cooked with coconut milk	15.2 g	75.8%	5.68 g	267 kcal · 3.57g P
#13	Cheese, goat	20.6 g	100%	5.67 g	364 kcal · 21.6g P
#14	Cheese, goat, semisoft type	20.6 g	100%	5.67 g	364 kcal · 21.6g P
#15	Banana chips	29 g	100%	5.58 g	519 kcal · 2.3g P
#16	Snacks, banana chips	29 g	100%	5.58 g	519 kcal · 2.3g P
#17	Hollandaise sauce	30.2 g	100%	5.54 g	546 kcal · 5.4g P
#18	Cheese, goat, soft type	14.6 g	72.9%	5.52 g	264 kcal · 18.5g P
#19	Cheese, goat, hard type	24.6 g	100%	5.44 g	452 kcal · 30.5g P
#20	Cream, fluid, half and half	7.03 g	35.2%	5.37 g	131 kcal · 3.13g P
#21	Cheese, Blue or Roquefort	18.7 g	93.3%	5.29 g	353 kcal · 21.4g P
#22	Cheese, blue	18.7 g	93.3%	5.29 g	353 kcal · 21.4g P
#23	Cheese, pasteurized process, pimento	19.7 g	98.3%	5.24 g	375 kcal · 22.1g P
#24	Cheese, edam	18.7 g	93.4%	5.23 g	357 kcal · 25g P
#25	Cheese, American, reduced sodium	19.7 g	98.3%	5.23 g	376 kcal · 22.2g P
#26	Cheese, roquefort	19.3 g	96.3%	5.22 g	369 kcal · 21.5g P
#27	Cheese, Cheddar, reduced sodium	20.8 g	100%	5.22 g	398 kcal · 24.4g P
#28	Cheese, low-sodium, cheddar or colby	20.8 g	100%	5.22 g	398 kcal · 24.4g P
#29	Cheese, Brie	17.4 g	87.1%	5.21 g	334 kcal · 20.8g P
#30	Cheese, Muenster	19.1 g	95.6%	5.19 g	368 kcal · 23.4g P
#31	Cheese, Colby	20.2 g	100%	5.13 g	394 kcal · 23.8g P
#32	Cheese, processed, with vegetables	18.2 g	91.2%	5.13 g	356 kcal · 14.1g P
#33	Cream, sour, cultured	10.1 g	50.7%	5.12 g	198 kcal · 2.44g P
#34	Cheese, Limburger	16.7 g	83.7%	5.12 g	327 kcal · 20.1g P
#35	Cheese, mexican, queso anejo	19 g	95.2%	5.1 g	373 kcal · 21.4g P

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