Palmitic Acid
Also known as 16:0, Hexadecanoic acid
Palmitic acid is the most common saturated fatty acid in the diet and in the human body. It is abundant in meat, dairy, and palm oil, and it tends to raise LDL cholesterol.
Why it matters
What it does in your body
- Provides energy and is a major structural fat in the body
- The most common saturated fat stored in body tissues
- A building block the body uses to make other fatty acids
Intake guidance
How much you need
There is no separate daily target for palmitic acid. It is part of the saturated fat you should limit to under 10 percent of daily calories, and the body can make saturated fatty acids like palmitic acid on its own, so it is not considered essential.
What affects it
What affects your intake
Food source
It is high in palm oil, red meat, butter, and full-fat dairy.
Cholesterol effect
It is one of the main saturated fats that raises LDL cholesterol, and because it is so common it drives much of the population-level LDL increase from saturated fat.
In practice
Good to know
Good to know: palmitic acid is the saturated fat that does the most to raise LDL (harmful) cholesterol across the population, largely because we eat so much of it in meat, dairy, and palm oil. Replacing it with unsaturated fats such as olive oil or vegetable oils is one of the clearest ways to improve blood cholesterol. The body makes its own palmitic acid, so there is no need to get it from food.
Where to get it
Best food sources
The bottom line
Palmitic acid is a saturated fat worth limiting; it raises LDL cholesterol and is the main saturated fat in most Western diets. Swap palm oil, fatty meat, and butter for unsaturated fats where you can.
Track palmitic acid automatically
Palmitic Acid is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The classification, roles, and guidance on this page come from the references below, drawing on the Institute of Medicine (now the National Academies) Dietary Reference Intakes and reputable nutrition science.
- Dietary Guidelines for Americans, 2020-2025
- Harvard T.H. Chan School of Public Health, The Nutrition Source
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.