10 Foods High in Unsaturated Fats That One Needs to Stay Wary Of

Saturated fats may taste amazing but are not beneficial for your well-being. They may fill you up and satisfy your taste buds, but they also harm your health. They are a major contributor to various health issues, with heart disease and obesity being the most common.

In this article, we will review the top 10 commonly consumed foods packed with saturated fats and why they are far from healthy. Don’t worry, we’ll also explain why these tempting treats might not be as good for you as they seem.

Also, Read: Food Swaps to Manage High Cholesterol Without Sacrificing Taste

What are Saturated Fat Foods?

Trust me, I’m not trying to tempt you with the delicious image of a burger, quite the opposite, actually. This section is meant to clarify what people mean when they talk about saturated fat foods.

Saturated fats are typically solid at room temperature and consist of single-bond fatty acid chains. Unlike monounsaturated or polyunsaturated fatty acids, these fats have a much higher melting point.

Common examples of saturated fats include animal fats, cheese, butter, and fast food.

Now, the question is: how do saturated fats affect your health, and why aren’t they good for your well-being? Scroll down to find answers to all your questions.

How Do Saturated Fats Affect the Body?

Have you ever heard of lipoproteins? Lipoproteins are the carriers responsible for transporting cholesterol molecules throughout the body and delivering them to the liver for processing and absorption.

There are two main types of lipoproteins: low-density lipoprotein (LDL) and high-density lipoprotein (HDL).

While you might assume that LDL is beneficial, it’s not. LDL tends to carry cholesterol but often drops it midway instead of delivering it to its proper destination, the liver. HDL, on the other hand, ensures that cholesterol and fat molecules are efficiently transported to the liver for processing.

Consuming foods high in saturated fat can increase LDL levels in the body, which is harmful to your overall health.

How?

Higher levels of LDL mean a greater likelihood of cholesterol being left behind in the bloodstream rather than reaching the liver. When cholesterol accumulates in the wrong places, it contributes to blockages in the arteries, increasing the risk of heart disease and other health complications.

This doesn’t mean you need to eliminate saturated fats from your diet completely. The goal is to encourage mindful consumption, eating them in moderation so they can be properly digested without significantly harming your health.

Now, are you curious which foods contain the highest amounts of saturated fat? We’ve compiled a list for you.

Check Out These Unsaturated Fats That One Needs To Get Rid Of.

List of Foods High in Saturated Fat

1. Mayonnaise

When I mention sandwiches and fries, what’s the first condiment that comes to mind? Mayonnaise, right? Who doesn’t love its smooth, creamy texture and slightly tangy flavor?

But here’s the catch: mayonnaise is loaded with saturated fats. While it undeniably enhances the taste of a bland salad or burger, its high saturated fat content makes it less than ideal for regular consumption.

According to studies, just 100 grams of mayonnaise contains around 12 grams of saturated fat (R). That might not seem like much at first, but it adds up quickly. If you enjoy mayonnaise, it’s best to keep your intake in check, ideally no more than two tablespoons per day.

2. Butter

Butter on toast sounds fantastic, doesn’t it? But what if I told you that butter is one of the richest sources of saturated fat, even more than mayonnaise?

Studies have shown that excessive butter consumption can negatively impact heart health (R), primarily by increasing cholesterol levels and contributing to artery blockages.

100 grams of butter contains 51 grams of saturated fat (R) (not unsaturated fat), which explains why it’s not the healthiest choice. Try limiting yourself to just 1-2 teaspoons per day.

3. Processed Meat

Salami, sausages, bacon, and chorizo—delectable and mouthwatering, right? But did you know that while enjoying them, you’re also loading your body with high levels of saturated fat and salt?

Yes, processed meats are packed with sodium, saturated fats, and animal fat, making them one of the unhealthiest sources of fat. If you’re consuming these to meet your protein needs, consider switching to healthier alternatives like chicken, beans and legumes, or eggs.

To put it into perspective, 100 grams of processed meat contains 14.9 grams of saturated fat. While this might not seem excessive, remember that a single sausage or serving of bacon often weighs more than 100 grams, so your actual intake could be much higher.

Also, Read: What Happens When You Stop Eating Meat? 14 Proven Benefits!

4. Whipped Cream

I can almost hear hearts breaking at this revelation—yes, even whipped cream has made its way onto the list of high saturated fat foods, and it ranks quite high too!

Whipped cream isn’t just packed with saturated fats; it’s also loaded with sugar, making it a double threat to your health. If you absolutely need a creamy addition to your diet, consider switching to sour cream or Greek yogurt instead. It might not be as indulgent, but it’s a healthier alternative.

To put things in perspective, 100 grams of whipped cream contains 23 grams of saturated fat (R). If you can, try to avoid it altogether or swap it for a lighter, healthier option

5. Cheese

Sorry to break it to you, but it might be time to put down that piece of Roquefort or Blue Cheese you’re munching on. Why? Because, according to studies, cheese is one of the highest saturated fat foods (R).

That being said, cheese isn’t entirely bad for you. It does have nutritional benefits when consumed in moderation. The key is not to over-consume, which tends to be the case for many of us.

If you are eating a lot of cheese, try to balance it out with a good exercise routine. To give you some perspective, 100 grams of cheese contains 21 grams of saturated fat (R). Keep that in mind when enjoying your favorite cheeses!

6. Brazil Nuts

Although Brazil nuts are loaded with excellent health benefits, they come with a price, too. While they offer good nutritional value, they are also one of the foods high in saturated fats, which aren’t the best for your health.

Thanks to their rich and buttery taste, it’s easy to overconsume them, which can contribute to various health issues.

To put it into perspective, 100 grams of Brazil nuts contain 15.1 grams of saturated fats (R). If you’re concerned about this, consider switching to healthier nut options like almonds or pine nuts, which have a better balance for your well-being.

7. Animal Fat

There’s no denying that adding animal fats, whether lard, chicken fat, duck fat, or similar options, always makes food taste richer and more flavorful. But did you know that while indulging in these, you might actually be doing more harm than good?

These animal fats are packed with saturated fats. So, while your taste buds might be in heaven, your body might not thank you in the long run.

To put things into perspective, 100 grams of animal fat contains around 39 grams of saturated fat, which is quite a lot. A healthier alternative could be homemade ghee or other healthier fat sources, which are less likely to contribute to health issues.

8. Cakes

How often do we reach for a piece of cake to cope with stress or ongoing struggles? More often than we’d like to admit, right?

While cakes and pastries give you a quick mood lift with that sugar rush, they come loaded with not just gluten and sugar but also whipped cream and icing—ingredients that can have a negative impact on your body in the long run.

Cakes and pastries are often categorized as some of the highest saturated fat foods, which should be enough reason to avoid them, especially in large amounts. While indulging in them occasionally and maintaining a healthy lifestyle might not cause harm, frequent consumption can lead to serious heart health issues.

A 100-gram serving of cakes or pastries contains around 15 grams of saturated fats. It might not seem like much at once, but continuous overconsumption can harm your health over time. Moderation is key!

Also, Read: 18 Healthy Fats to Eat for A Healthier Well-Being

9. Fried and Greasy Food

Do you want me to shatter your dreams and tell you that fried foods are a big no when it comes to health? Are you shocked? Terrified? Perplexed? Or maybe all of the above? We all crave the greasy, crispy deliciousness of fried food, right?

Well, having fried food once in a while isn’t the end of the world, but if it becomes a regular part of your breakfast, lunch, and dinner routine, that’s when the real problem begins.

Many varieties of fried foods are loaded with trans fats and saturated fats, which is why they are considered foods high in saturated fat—definitely not good for your health.

100 grams of fried food contains around 17 grams of saturated fats, and that’s not even including the trans fats, which add more harm.

Let’s be real: just a piece of fried chicken can easily exceed 100 grams, so you can imagine the effects of it becoming a frequent part of your diet. Moderation is key!

10. Sweetened Coconut

More often than not, we tend to munch on the unhealthier version of coconut—the sweetened one. While tender coconut or coconut oil are healthier choices, processed, dried, and flaked coconut is rich in saturated fats and doesn’t offer the same benefits.

100 grams of sweetened coconut contains a staggering 57 grams of saturated fat (R). This is definitely one of the most processed, high-saturated fat foods. Just thinking about that should make it clear why you should limit your consumption to one or two tablespoons a week.

Also, Read: 12 Coconut Milk Benefits For Overall Health, Skin And Hair

Conclusion

Most of the foods mentioned above are delicious and satisfying; however, they pose a significant risk to health due to their saturated fats. Repeated intakes of these foods lead to many serious health issues, including heart disease, obesity, and high cholesterol.

Moderation is the secret to enjoying these tempting treats without harming your health. Being aware of how much and how often you indulge in such foods is a preventive measure that can help safeguard long-term health.

Consider healthy alternatives such as lean proteins, plant-based fats, and natural food sources. Remember, small changes can make a big difference in the long run when it comes to heart health and general well-being.

• April 2019
  Written by Somapika D
• Feb 2025
  Edited by Lakshmi Gayatri