List High Saturated Fat Food:  Breakfast, Lunch, And Dinner Favorites


Home : Cholesterol : Saturated Fat in Diet


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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This page last updated by Sharon Jones on June 23, 2013

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