Where do I find saturated fats in food

Saturated fats are often called ‘bad fats’ – they are not considered essential for good health, and have been linked with an increased risk of high blood cholesterol levels in the body which in turn is a risk factor for heart disease.

Saturated fat is a type of fat that is solid at room temperature. It is mainly found in animal products but can be found in some plant sources.

Animal-based sources of saturated fat include:

  • Dairy foods – such as butter, cream, ghee, regular-fat milk and cheese
  • Meat – such as fatty cuts of beef, pork and lamb, processed meats like salami, sausages and the skin on chicken.
  • Lard.

Plant-derived sources of saturated fat include:

  • Palm oil
  • Cooking margarine and copha
  • Coconut oil, milk and cream.

Saturated fats are also commonly found in many manufactured and packaged foods such as:

  • Fatty snack foods
  • Deep fried take away foods
  • Cakes
  • Biscuits
  • Pastries and pies.


An Accredited Practising Dietitian (APD) can provide expert nutrition and dietary advice on the most appropriate type and amount of fat to eat each day.