Saturated fat is somewhat of a hot topic in recent years, and you may feel differently about its place in your diet than the person next to you. It’s something that continues to be researched, and something many people are interested in understanding better.
But regardless of where you stand or what you’re looking for in your diet, saturated fat is always something to be aware of – especially in those products like milk, which you’re more likely to consume daily. With so many different varieties of milk on the shelves today, from dairy to plant-based alternatives, you may be wondering which of those options contain the most saturated fat.
The general rule of thumb: dairy milk products like cow’s milk, sheep milk, buffalo milk, and goat’s milk tend to contain the most saturated fat. But both brazil nut milk and coconut milk are the outliers of the non-dairy category, containing a higher percentage of saturated fat than most other plant-based milks.
Milks with high saturated fat content
Dairy products have always been notoriously high in fat, so it’s no surprise that several types of dairy milk (milk that’s made from mammals) lead the charge in terms of saturated fat content. While some animals produce milk that’s lower in saturated fat, the four main milks that make up the dairy market – cow, buffalo, goat, and sheep – are all considered higher in saturated fat because a large percentage of their fat is made up of saturated fat.
You’ll notice that not many plant-based milks make this list, even though some alternative milks can pack in just as much, if not more, fat content than dairy milk. That’s because a food can be very high in fat, but have little to no saturated fat, like most nuts for example. However, both brazil nut milk and coconut milk contain more saturated fat than typical plant-based milks.
What exactly is the threshold for “high” saturated fat? It’s generally recommended that your overall daily calories consist of less than 10% saturated fat, and ideally more like 5% to 6%. Generally, anything above 5 grams of saturated fat per serving is considered high.
Below is a breakdown of the top milks worth mentioning – some more commercialized than others – that tend to be higher in saturated fat.
| Type of Milk | Fat | Saturated Fat |
| Buffalo Milk | 17 g | 11 g |
| Sheep Milk | 17 g | 11 g |
| Cow’s Milk (Whole Milk) | 8 g | 5 g |
| Goat’s Milk | 10 g | 7 g |
| Brazil Nut Milk | 22 g | 6 g |
| Coconut Milk | 5 g | 4 g |
Is saturated fat good or bad?
Fat in food can be a tricky subject, because there are several different types of fat that contribute to an item’s overall fat content. There’s unsaturated fat and saturated fat, and multiple types of fatty acids that make up each of those categories – some considered “good”, and others “bad”.
Up until recently, it’s generally been believed that all saturated fat is bad. Years ago, it was something that was put under an umbrella as a contributor to heart disease and high cholesterol, so it was widely advised to be avoided as much as possible. But what scientists and nutritionists are continuing to find is that not all saturated fats are created equal. There are different types of saturated fat; some have negative effects on the body while others may be considered more beneficial than we originally thought – like the saturated fats found in whole dairy fat.
The big question remains: where exactly does saturated fat fall on the “good” to “bad” scale? The answer is most likely that saturated fat can be good and bad. Too much saturated fat can undoubtedly raise your LDL cholesterol levels and negatively impact your heart health, but saturated fat is also found in many heart-healthy foods with abundant health benefits (like coconuts).
The more that saturated fats are studied and the more information we gather, the more we’re starting to challenge what we once thought we knew. Ultimately, like many other things, the key to saturated fat most likely lies in moderation.
Dairy products are often composed of more saturated fat than unsaturated fat, so this is typically one of the food categories that’s highest in saturated fats. Whole milk (3.5% milk fat) contains 5 grams of saturated fat per serving, while 2% milk contains 3 grams of saturated fat and 1% milk contains 1.5 grams of saturated fat.
While certain types of milk tend to be higher in saturated fat, which is widely considered to contribute to heart issues and higher cholesterol, newer research has shown that the saturated fat in whole fat dairy may not be as negative as health experts once believed. Dairy fat remains a controversial topic that continues to be studied.
There are a plethora of milks available that contain no saturated fat. Of the dairy milk options, nonfat milk (or skim milk) is fat free and thus saturated fat free. And many other plant-based milks have no saturated fat, including almond milk, cashew milk, oat milk, rice milk, flax milk, hemp milk, pea milk, and more.
Leave a Comment