Saturated fats have a really bad reputation, but in truth, they can actually have some pretty cool health benefits when you consume them in moderation. That said, some cooking oils are higher in saturated fats than others and should be avoided by those who have been told to monitor their intake.
The cooking fats that are highest in saturated fat include:
- Coconut oil
- Palm kernel oil
- Ghee
- Butter
- Beef tallow
And you can see a much larger list of fats and oils and their fatty acid makeups for more in-depth information. But for now, let’s look at these five!
Understanding Saturated Fats
Saturated fat is a form of dietary fat. It earns its name from being saturated with hydrogen molecules, resulting in single bonds between carbon molecules. In contrast, unsaturated fats have at least one double bond between carbon molecules. Typically, these fats are solid at room temperature.
Butter, palm oil, coconut oil, cheese, and red meat are rich in saturated fat. Saturated fats are not the demons we once thought they were, and foods that contain saturated fat can be part of a well-rounded diet. In addition to carbohydrates and protein, fat is a macronutrient that contributes significantly to various aspects of human health.
However, too much saturated fat in your diet can lead to health problems by increasing your LDL cholesterol level. What is important to consider is the source of your saturated fat. If it is in the form of fast food and fried products, it will probably affect health differently than saturated fats in grass-fed meat and coconut oil.
Some foods high in saturated fat even have compounds that can benefit your health, such as the medium-chain triglycerides in coconut oil.
Top Cooking Oils High in Saturated Fats
Coconut oil
Nutritional profile
- Vegan, dairy-free, and extremely keto-friendly
- 120 calories
- 0-1 gram of polyunsaturated fat
- 1 gram of monounsaturated fat
- 12-13 grams of saturated fat
Health benefits
- It contains healthy fats, including lauric acid and medium-chain triglycerides (MCTs), that are easily absorbed by your body and can provide a quick energy boost.
- It doesn’t contain cholesterol or trans fats, which is a win for your heart health.
- High in saturated fats, so it’s good to use it in moderation
Ways to incorporate it into your diet
- Depending on the temperature, it can be found in both liquid and solid forms.
- Super versatile ingredient for cooking roasted vegetables and coconut curries, and soups
- Works well in cookies, cakes, muffins, and even pie crusts
- With a smoke point below 350°F, it tends to burn easily. For higher-temperature cooking, I recommend using refined coconut oil instead. It has a higher smoke point and a milder taste.
Palm Kernel Oil
Nutritional profile
- 117 calories
- 0.2 grams of polyunsaturated fat
- 1.6 grams of monounsaturated fat
- 11.1 grams of saturated fat
Health benefits
- Rich in saturated fats, primarily lauric acid, and also contains significant amounts of myristic acid and oleic acid.
- It contains a good amount of medium-chain triglycerides (MCTs) that are easily digested and give you a quick energy boost.
- Known for its antimicrobial and anti-inflammatory properties
Ways to incorporate it into your diet
- Widely used in the food industry for cooking, baking, and food processing, particularly in the production of confectionery, chocolates, margarine, and other processed foods.
- It can be used to stir-fry vegetables or fry chicken.
- Its mild nutty flavor can complement both savory and sweet dishes
- Note: production of palm kernel oil has been associated with environmental concerns, particularly regarding deforestation, habitat destruction, and greenhouse gas emissions.
- Sustainable palm oil and palm kernel oil production practices, such as those certified by the Roundtable on Sustainable Palm Oil (RSPO), aim to mitigate these environmental impacts.
Ghee
Nutritional profile
- 123 calories
- 0.5 grams of polyunsaturated fat
- 4 grams of monounsaturated fat
- 8.7 grams of saturated fat
Health benefits
- Packed with nourishing fatty acids, including conjugated linoleic acid (CLA), which has numerous health advantages, such as reducing inflammation and promoting weight loss.
- A rich source of fat-soluble vitamins A, D, E, and K.
- Includes butyrate, a short-chain fatty acid that aids gut health and enhances digestive function.
Ways to incorporate it into your diet
- Has been used for centuries in traditional Indian cooking.
- Has a high smoke point of 480°F, perfect for cooking and frying, sautéing, frying, and grilling.
- It can be used in place of butter or coconut oil in baking recipes
- The deliciously nutty and buttery flavor can enhance the overall taste of your dishes, whether you’re sautéing veggies, baking cookies, or even spreading it on toast
Butter
Nutritional profile
- 102 calories
- 0.4 grams of polyunsaturated fat
- 3 grams of monounsaturated fat
- 7.3 grams of saturated fat
Health benefits
- Grass-fed butter contains more unsaturated fatty acids and less saturated fats compared to other types of butter
- Good source of vitamins A, E, and K, as well as some healthy fatty acids
Ways to incorporate it into your diet
- Suited for low-temperature cooking techniques like baking, grilling, and sautéing.
- Perfect for adding a creamy, buttery flavor to pasta, scrambled eggs, and mashed potatoes
- Good for adding richness and moisture to desserts like decadent cakes, pie crusts, and buttercream frosting,
Beef tallow
Nutritional profile
- 115 calories
- 0.5 grams of polyunsaturated fat
- 5.4 grams of monounsaturated fat
- 6.4 grams of saturated fat
Health benefits
- It doesn’t contain any common allergens.
- Contains slightly less saturated fat and more unsaturated fat compared to butter.
- It’s also a rich source of vitamins A, D, E, and K.
Ways to incorporate it into your diet
- Its particularly tasty in dishes like roasted potatoes, fried chicken, and pie crusts
- Commonly used in traditional dishes, such as Yorkshire puddings, pastries, and flaky pie crusts.
- Add it to soups and bone broths for a smooth texture and flavor boost.
FAQs
Saturated fat is a type of fat that consists mainly of solid fats at room temperature, while unsaturated fat is any type of fat that contains two or more double bonds and remains liquid at room temperature. The most common sources of saturated fats are meat, dairy products, and tropical oil. Unsaturated fats mainly come from plants such as nuts and seeds, as well as fish.
Most experts recommend limiting saturated fat intake to no more than 10% of the total calories in your diet.
Exercise does not necessarily target saturated fat; however, physical activity can help to reduce the overall amount of body fat.
Some components of saturated fat, such as cholesterol, are important for biological functions, but it is not essential to have them in the diet. It is almost impossible to avoid saturated fat, though, as it makes up a small percentage of the fat content of many different foods.
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