Saturated Fat
Also known as Sat fat, Saturated fatty acids
Saturated fat is a type of fat found mainly in animal products and some tropical oils that is solid at room temperature. High intake raises LDL (bad) cholesterol and heart disease risk. The Dietary Guidelines advise keeping saturated fat to less than 10 percent of daily calories and replacing it with unsaturated fats.
Why it matters
What it does in your body
- Provides energy like other fats
- Contributes to food texture and flavor
- Is not an essential nutrient; the body can make what it needs
By age, sex, and life stage
How much you need
This is a limit, not a requirement. The Dietary Guidelines for Americans advise keeping saturated fat to less than 10 percent of daily calories starting at age 2, and replacing it with unsaturated fats. On a 2000-calorie diet this is about 22 g/day. The American Heart Association suggests an even lower target near 5 to 6 percent for people who need to lower cholesterol.
Full reference table
| Life stage | Male | Female |
|---|---|---|
| Adults and children 2+ | less than 10 percent of calories | less than 10 percent of calories |
| On a 2000-calorie diet | less than about 22 g | less than about 22 g |
| AHA stricter target | 5 to 6 percent of calories | 5 to 6 percent of calories |
Values in percent of calories. AI marks an Adequate Intake, used when there is not enough evidence for a formal recommendation.
What moves the number
What changes your needs
Type of replacement fat
Replacing saturated fat with unsaturated fat lowers risk more than replacing it with refined carbohydrate.
Animal fats
Fatty red and processed meats, butter, and full-fat dairy are leading sources.
Tropical oils
Coconut and palm oils are high in saturated fat despite being plant based.
Cardiovascular risk
People with high LDL cholesterol may benefit from a lower target near 5 to 6 percent of calories.
Running low
Signs you might not get enough
Most at risk: There is no deficiency state. The body makes any saturated fat it needs.
Too much
Can you get too much?
Most Americans exceed 10 percent of calories. Swapping butter, fatty meats, and full-fat dairy for oils, fish, nuts, and lean proteins lowers intake.
Where to get it
Best food sources
The bottom line
Keep saturated fat under 10 percent of calories, about 22 g on a 2000-calorie diet, by swapping animal and tropical fats for unsaturated oils, fish, and nuts.
Track saturated fat automatically
Saturated Fat 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 recommended intakes, upper limits, and food-source amounts on this page come from the primary references below. Numbers were checked against the current NIH Office of Dietary Supplements fact sheets and the Institute of Medicine (now the National Academies) Dietary Reference Intakes.
- Dietary Guidelines for Americans, 2020-2025
- American Heart Association
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.