Let your food be your medicine, and your medicine be your food. ...Hippocrates

Saturated Fat Sources: List of Foods High in Saturated Fat and Total Fatty Acids (beef, pork, chicken)

Fat, also called lipid, is a component of cell membrane and source of energy to the body. It is essential for brain development and production of cholesterol in the liver. However, when fat level in the body exceeds the normal level, it is associated with health complications such as heart diseases, high blood pressure and obesity.


The difference between saturated fats and unsaturated fats:

Saturated fat: Saturated fatty acids are precursors for cholesterol and therefore, the level of their intake is positively associated with serum cholesterol level, especially low-density lipoprotein (LDL) cholesterol. Major food sources of saturated fat are animal food-based products; check the table below for content.

Unsaturated fat: includes polyunsaturated fat and monounsaturated fat. Both types are predominantly found in plant products. Examples of polyunsaturated fat food sources include soybean, sunflower, fish and corn oils. Monounsaturated fat is found in high content in olive, peanut, and canola oils. Polyunsaturated and monounsaturated fatty acids are suggested to lower low-density lipoprotein (LDL) cholesterol.

Several studies indicate that replacement of foods high in saturated fatty acids with polyunsaturated or monounsaturated fat rich foods reduces the total cholesterol and low density lipoprotein (LDL) cholesterol.

In the following table is a list of fat food sources and their corresponding saturated fat and total fat content. With in each catagory, food items are listed high to low total fat content.

Fat food sources Saturated fat (g/100 g of edible food portion) Total fat (lipid) (g/100 g edible food portion)
Pork
Pork, cured, bacon, cooked, broiled, pan-fried or roasted 13.74 41.79
Pork, fresh, spareribs, separable lean and fat, cooked, braised 11.12 30.31
Pork, fresh, backribs, separable lean and fat, cooked, roasted 10.99 29.58
Pork Sausage, Fresh, Cooked 8.79 28.37
Pork Sausage, Fresh, Cooked 9.48 28.35
Pork, fresh, shoulder, arm picnic, separable lean and fat, cooked, braised 8.49 23.22
Pork, fresh, loin, country-style ribs, separable lean and fat, cooked, braised 8.01 21.51
Pork, fresh, leg (ham), whole, separable lean and fat, cooked, roasted 6.47 17.61
Pork, cured, ham, whole, separable lean and fat, roasted 5.98 16.76
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, pan-fried 6.01 16.56
Pork, fresh, loin, center rib (roasts), bone-in, separable lean and fat, cooked, roasted 5.92 15.28
Pork, fresh, loin, center loin (chops), bone-in, separable lean and fat, cooked, broiled 4.80 13.06
Pork, fresh, shoulder, arm picnic, separable lean only, cooked, braised 4.16 12.21
Pork, fresh, loin, center rib (roasts), bone-in, separable lean only, cooked, roasted 4.35 11.16
Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, pan-fried 3.64 10.47
Pork, fresh, leg (ham), whole, separable lean only, cooked, roasted 3.30 9.44
Pork, cured, ham, extra lean and regular, canned, roasted 2.81 8.44
Pork, cured, canadian-style bacon, grilled 2.84 8.43
Pork, fresh, loin, center loin (chops), bone-in, separable lean only, cooked, broiled 2.95 8.07
Pork, cured, ham, whole, separable lean only, roasted 1.84 5.51

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