Stearic Acid
Also known as 18:0, Octadecanoic acid
Stearic acid is a long-chain saturated fatty acid found in meat, cocoa butter, and some vegetable fats. Unlike most saturated fats, it appears to have a relatively neutral effect on LDL cholesterol.
Why it matters
What it does in your body
- Provides energy and is a structural fat in the body
- Partly converted by the liver into oleic acid, a monounsaturated fat
- A common component of animal fats and cocoa butter
Intake guidance
How much you need
There is no separate daily target for stearic acid. It is still counted within the saturated fat you should limit to under 10 percent of daily calories, and the body can make saturated fatty acids like stearic acid on its own, so it is not considered essential.
What affects it
What affects your intake
Food source
It is found in beef, cocoa butter (dark chocolate), and lamb, as well as some shea and palm products.
Cholesterol effect
It is relatively neutral on LDL cholesterol compared with palmitic or myristic acid, in part because the liver converts much of it to oleic acid.
In practice
Good to know
Good to know: stearic acid is unusual among saturated fats because it seems to have a relatively neutral effect on LDL cholesterol, thanks partly to the liver converting a good share of it into oleic acid (a monounsaturated fat). This is why the stearic-acid-rich fat in dark chocolate is often viewed less harshly than other saturated fats. It is still saturated fat, though, so it counts toward the same overall limit.
Where to get it
Best food sources
The bottom line
Stearic acid is a saturated fat that looks fairly neutral for cholesterol, but it still counts toward your saturated fat total. Enjoy sources like dark chocolate in moderation rather than treating them as free.
Track stearic acid automatically
Stearic 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.