Fat food sources Saturated fat (grams/100 grams food) Total fat (lipid) (grams/100 grams food)
Cheese, cream 21.97 34.90
Cheese, cheddar 21.09 33.16
Cheese, pasteurized process, american, with di sodium phosphate 19.69 31.25
Cheese, muenster 19.11 30.05
Cheese, blue 18.67 28.75
Cheese, parmesan, grated 17.30 28.60
Cheese, swiss 17.78 27.80
Cheese, provolone 17.08 26.63
Cheese, pasteurized process, swiss, with di sodium phosphate 16.05 25.01
Cheese, camembert 15.26 24.26
Cheese, neufchatel 14.80 23.42
Cheesecake commercially prepared 9.92 22.50
Cheese, mozzarella, whole milk 13.15 22.36
Cheese, feta 14.95 21.27
Cheese spread, pasteurized process, american, without di sodium phosphate 13.33 21.23
Cheese, mozzarella, part skim milk, low moisture 12.67 20.04
Cheese sauce, prepared from recipe 8.03 14.92
Cheese, ricotta, whole milk 8.30 12.98
Cheese, ricotta, part skim milk 4.93 7.91
Cheese, low fat, cheddar or colby 4.34 6.98
Cheese, cottage, creamed, large or small curd 2.85 4.51
Cheese, cottage, creamed, with fruit 2.31 3.85
Cheese, cottage, lowfat, 2% milkfat 1.22 1.93
Cheese, cream, fat free 0.90 1.35
Cheese, cottage, lowfat, 1% milkfat 0.65 1.02
Cheese, cottage, nonfat, uncreamed, dry, large or small curd 0.27 0.42
Egg, yolk, raw, fresh 9.55 26.57
Egg, whole, cooked, fried 4.29 15.30
Egg, whole, cooked, scrambled 3.68 12.21
Egg, whole, cooked, hard-boiled 3.27 10.62
Egg, whole, raw, fresh 2.67 9.95
Egg, whole, raw, fresh 2.73 9.94
Egg, whole, raw, fresh 4.08 9.93
Egg, whole, cooked, poached 3.09 9.90
Eggnog 4.44 7.48
Egg substitute, liquid 0.66 3.31
Egg, white, raw, fresh 0.00 0.18


More list of saturated fat food sources: Meat and Meat products (beef, pork, chicken)


Fatty acid related links:
Daily intake of omega fatty acid DHA lowers diastolic blood pressure
Unsaturated fat: food high in polyunsaturated fat and monounsaturated fat
Saturated fat: food high in saturated fat and total fat
Triglycerides: causes of high serum triglyceride
Types of fatty acids


Related to lowering cholesterol:
Cholesterol: good or bad for health?
Cholesterol: benefits and how to raise HDL cholesterol level
More food stuffs high/low in cholesterol
Foods of animal origin high in cholesterol- USDA
Foods low in cholesterol content - USDA
Plant food that help lower cholesterol
List of food totally free of cholesterol
Cholesterol content in seafoods (tuna, salmon, shrimp)
Cookbooks for low cholesterol diet

Fruits and vegetables moderate lipid cardiovascular risk factor in hypertensive patients


Denke MA. 2006. Dietary fats, fatty acids, and their effects on lipoproteins. Curr Atheroscler Rep. 8(6):466-71.

Grundy S.M. 1989. Monounsaturated fatty acids and cholesterol metabolism: implications for dietary recommendations. Journal of Nutrition. 1989 Apr;119(4):529-33.

Hodson, L., Skeaff, C.M., Chisholm, W.A.2001. The effect of replacing dietary saturated fat with polyunsaturated or monounsaturated fat on plasma lipids in free-living young adults. European Journal of Clinical Nutrition, 55: 908-915.

Data adapted from USDA National Nutrient Database Reference, Release 18

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