List High Saturated Fat Food: Breakfast, Lunch, And Dinner Favorites
Here are tables that list high saturated fat food to help you improve your choices for low saturated fat diets. The tables are separated into breakfast, lunch, and dinner favorites for your convenience. It's important to learn saturated fat values for food because we habitually eat too much fat.
Breakfast: List High Saturated Fat Food with Low Fat Comparisons | FOOD | Portion | Saturated Fat milligrams | | Whole egg | 1 extra large | 1,797 | | Whole egg | 1 medium | 1,364 | | Egg white | 1 | 0 | | | | | Ham | 2 slices | 1,665 | | Ham, extra lean | 2 slices | 506 | | | | | Croissant, egg, cheese, bacon | 1 | 15,432 | | Breakfast biscuit with egg and sausage | 1 | 14,976 | | English muffin, egg, cheese, canadian bacon | 1 | 4,665 | | Hash brown potato, frozen | 1 patty | 1,303 | | | | | French toast | 1 slice | 1,770 | | French toast, frozen, no butter | 1 | 904 | | Pancake, frozen | 1 medium | 292 | | | | | Danish pastry, fruit | 1 | 3,451 | | Fast food Danish pastry, fruit | 1 | 3,315 | | Glazed raised doughnut | 1 medium | 3,488 | | Cake doughnut | 1 medium | 1,704 | | Corn muffin from mix | 1 medium | 1,399 | | | | | Croissant, with butter | 1 medium | 6,646 | | Egg bagel | 4" | 375 | | Toast, white | 1 slice | 127 | | Toast, low-calorie wheat | 1 slice | 79 | | | | | Oatmeal | 1 cup | 374 | | Cereal, corn flakes | 1 cup | 53 | | | | | Milk, whole | 1 cup | 4,451 | | Milk, nonfat | 1 cup | 287 | | Green Tea | 6 oz | 0-4 | | | | | Butter | 1 level tablespoon | 7,294 | | Margarine, soft | 1 level tablespoon | 1,842 |
Source: USDA National Nutrient Database
Lunch: List High Saturated Fat Food with Low Fat Comparisons | FOOD | Portion | Saturated Fat milligrams | | Fast food hamburger. double patty | 1 | 12,001 | | Fast food cheeseburger, single patty | 1 | 6,308 | | | | | Fast food taco | 1 large | 17,484 | | Fast food enchilada, cheese | 1 | 10,588 | | | | | Fast food corndog | 1 | 5,161 | | Fast food chilidog | 1 | 4,854 | | | | | Fast food submarine, roast beef | 6" | 7,087 | | Fast food submarine, tuna salad | 6" | 5,330 | | | | | Fried onion rings | 8 | 6,953 | | Fast food chicken pieces, breaded, fried, no sauce | 6 pieces | 4,263 | | Pizza, everything, frozen | 1 slice | 3,792 | | Milkshake, vanilla | 11 oz | 5,903 | | Green Tea | 6 oz | 0-4 | | | | | Cream of Chicken soup, with milk | 1 cup | 4,638 | | Chicken noodle soup | 1 cup | 308 | | Tomato soup, with milk | 1 cup | 2,902 | | Tomato soup, with water | 1 cup | 366 | | | | | Fast food salad, cheese, egg, no dressing | 1-1/2 cups | 2,975 | | Fast food salad, chicken, no dressing | 1-1/2cups | 578 | | Mayonnaise | 1 level tablespoon | 1,640 | | Salad dressing, thousand island, reduced fat | 1 level tablespoon | 114 | | | | | Yogurt, plain, whole milk | 8 oz | 4,758 | | Yogurt, plain, low fat | 8 oz | 1,582 |
Source: USDA National Nutrient Database
Dinner: List High Saturated Fat Food with Low Fat Comparisons | FOOD | Approx. Portion | Saturated Fat (approx. milligrams) | | Beef, ground, 75% lean | 6 oz | 12,328 | | Beef, sirloin, lean only | 6 oz | 3,780 | | Beef, liver | 6 oz | 2,538 | | | | | Chicken liver, cooked | 6 oz | 3,232 | | Chicken breast, with skin, batter-fried | 1/2 breast | 4,928 | | Chicken breast, no skin | 1/2 breast | 869 | | Chicken drumstick, no skin | 1 drumstick | 651 | | | | | Turkey, giblets | 1 cup | 5,688 | | Turkey, neck | 1 neck | 3,709 | | Turkey, dark meat | 6 oz | 4,066 | | Turkey, light meat | 6 oz | 1,730 | | Turkey and gravy, frozen | 5 oz | 1,207 | | | | | Fast food shrimp, breaded, fried | 6-8 shrimp | 5,379 | | Catfish, fried | 6 oz | 5,590 | | Salmon, baked | 6 oz | 2,971 | | Fish sticks, frozen | 1 stick | 557 | | | | | Pasta with meatballs, canned | 1 cup | 4,007 | | Spaghetti with meat, frozen | 1 package | 991 | | Chow mein noodles | 1 cup | 1,973 | | | | | Potato, baked, plain | 1 | 71 | | Vegetables, mixed, frozen | 1 cup | 56 | | | | | Dinner roll | 1 | 491 | | Butter | 1 level tablespoon | 7,294 | | Margarine, soft, no trans fat | 1 level tablespoon | 1,841 | | | | | Fruit, mixed, frozen | 1 cup | 63 | | | | | Pie, coconut custard | 1 slice | 6,088 | | Pie, pecan | 1 piece | 4,867 | | Pie, apple | 1 slice | 4,728 | | Pie, lemon meringue | 1 piece | 4,045 | | | | | Cake, chocolate, no frosting | 1 slice | 5,159 | | Cupcake, creme-filled, chocolate | 1 | 1,429 | | Cake, spongecake | 1 slice | 820 | | | | | Ice cream, french vanilla | 1/2 cup | 6,433 | | Ice cream, chocolate | 1/2 cup | 4,488 | | | | | Green Tea | 6 oz | 0-4 |
Source: USDA National Nutrient Database
Dessert: List High Saturated Fat Food with Low Fat Comparisons | FOOD | Approx. Portion | Saturated Fat (approx. milligrams) | | Fruit, mixed, frozen | 1 cup | 63 | | | | | Pie, coconut custard | 1 slice | 6,088 | | Pie, pecan | 1 piece | 4,867 | | Pie, apple | 1 slice | 4,728 | | Pie, lemon meringue | 1 piece | 4,045 | | | | | Cake, chocolate, no frosting | 1 slice | 5,159 | | Cupcake, creme-filled, chocolate | 1 | 1,429 | | Cake, spongecake | 1 slice | 820 | | | | | Ice cream, french vanilla | 1/2 cup | 6,433 | | Ice cream, chocolate | 1/2 cup | 4,488 | | | | | Green Tea | 6 oz | 0-4 |
Source: USDA National Nutrient Database
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