Saturated Fats: What It Does and How Much You Need

SFA

Fats that, when eaten in excess, raise "bad" cholesterol. They're found most in butter, lard, fatty meats, cheese, and coconut and palm oils.

Daily limit

20 g

Under 10% of calories: about 20 g on a 2,000 kcal diet.

Why Limit Them

Too many saturated fats can raise LDL ("bad") cholesterol in your blood, a key risk factor for atherosclerosis and heart disease. Health guidelines recommend getting no more than 10% of your daily calories from them.

Healthier Swaps

Cook with vegetable oil instead of butter.
Choose poultry, fish, and legumes instead of fatty cuts and processed meats.
Check labels for palm oil in baked goods, sweets, and spreads.

Daily values are US Dietary Reference Intakes for adults 19–50. Nutrient content of foods varies with variety and cooking method. This is general information and does not replace advice from a doctor or dietitian.