Show much saturated fat should you eat per day? Food Swaps and Restrictions to Keep in Mind

How much saturated fats should I have each day? Most adults should consume less than 10 percent of their daily calories from saturated fat. The American Heart Association recommends a more strict target of less than 6% of daily calories for better heart health. That would be less than about 22 grams based on the general guideline (at 2,000 calories a day) and about 13 grams if you go by the American Heart Association recommendation.

Saturated fat is found in butter, fatty meat, cheese, coconut oil and many baked goods. The body needs dietary fat, but too much saturated fat can raise LDL (bad) cholesterol and increase the risk of cardiovascular disease.

This guide covers recommended limits, common food sources and easy ways to make heart-healthy choices.

How many grams of saturated fat should you eat a day?

The amount of saturated fat you should eat depends on your daily calorie needs and health needs.

As a general dietary recommendation, saturated fats should make up less than 10% of total calories each day. The American Heart Association recommends that people who want to reduce their LDL cholesterol consume less than 6% of calories from saturated fat.

Here is a rough comparison: 

Figures are approximate estimates. Your individual requirements will vary depending on your age, level of activity and health circumstances.

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What is Saturated Fat?

Saturated fat is a type of fat found in many foods from animal sources and some plant oils. It gives you energy and helps the body absorb fat-soluble vitamins.

Too much saturated fats, though, can raise your LDL cholesterol. Too much LDL cholesterol can build up plaque in the arteries and increase your chances of heart disease and stroke.

The point is not to eliminate fat from your diet altogether. Instead, try to reduce saturated fat and use more unsaturated fats.

Foods High in Saturated Fat

Many common foods contain saturated fats.

1. Full-Fat Butter and Dairy Products

Butter, cream, full-fat cheese and ice cream are often high in saturated fats. When it makes sense, choose lower-fat dairy products, or smaller portions.

2. Processed Meat & Fat

“Common sources include fatty cuts of beef, lamb, pork, sausages and some processed meats. You can lower your fat intake by picking leaner cuts and taking the skin off poultry.

3. Palm Oil vs. Coconut Oil

Coconut oil and palm oil are plant based but relatively high in saturated fats. Unsaturated fat is found in olive, canola, soybean and sunflower oils.

4. Fried foods, biscuits and cakes

Some pastries, packaged snacks and fried foods contain saturated fat from ingredients such as butter, shortening, palm oil, etc. Nutrition labels allow you to compare products.

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Saturated Fat: How To Cut It From Your Daily Diet

There are practical substitutions you can make without cutting out all the foods you love.

Choose More Unsaturated Fats

You can replace part of the butter with olive or canola oil. Include foods such as nuts, seeds, avocados and fish for a balanced eating pattern.

Eat Many Plants

Beans, lentils, vegetables, fruits and whole grains are good sources of nutrients that may be included in balanced meals.

Read food labels.

Check the amount of saturated fat per serving on packaged foods. Control your portions. If you eat several portions, you are consuming more.

Make your food at home

When you cook at home you control how much butter, cream and cooking oil you use. Instead of deep frying foods try grilling, baking, steaming or roasting often:

Little Changes

Little can change things. Choose lean meats and limit butter. Substitute fruit and unsalted nuts for high-saturated-fat snacks.

Does saturated fat affect heart health?

Yes. Many people with a high saturated fat diet have elevated LDL cholesterol. Substituting saturated fats with unsaturated fat (especially polyunsaturated fat) might help improve cholesterol levels.

Your diet, overall, counts too. A well-rounded diet with vegetables, fruits, whole grains, legumes and appropriate protein sources is important for long term health.

If you have high cholesterol or a history of heart disease, consult a qualified healthcare professional for what a good dietary target would be for you.

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FAQ’s (Frequently Asked Questions)

1. How much saturated fats is safe to eat each day?

The general recommendation for most adults is less than 10% of calories per day from saturated fats. The American Heart Association recommends a heart-healthy eating pattern of less than 6%

2. Is 20 grams of saturated fats a day too much?

It is determined by the number of calories you eat and your health needs. Twenty grams is near the upper limit for some people eating 2,000 calories a day, but above the American Heart Association’s target of about 13 grams.

3. What foods have a lot of saturated fats?

High-saturated fat foods include butter, fatty meats, full-fats cheese, cream, coconut oil, palm oil and some baked goods. Amounts are per product, per serving size.

4. Should one avoid saturated fats completely?

No. You don’t need to cut out all sources of saturated fat in a well-rounded diet. • Try to reduce the amount you eat and replace some of the saturated fats with healthier unsaturated fats.

5. What is the difference between saturated and unsaturated fat?

Butter, fatty meat and coconut oil often contain saturated fats. Unsaturated fats are present in foods like nuts, seeds, avocados, fish and many liquid vegetable oils. “Cutting down on saturated fats and having more unsaturated fats can help support better cholesterol levels.

Final Words

Knowing how much saturated fats you should eat each day can help you make healthy food choices. A good rule of thumb for most adults is to keep intake below 10% of calories a day, with the American Heart Association recommending it be below 6%.

Select more unsaturated fats Read food labels Prepare well balanced meals with a variety of nutritious foods. Get personal advice from a health care professional if you have high cholesterol or heart disease.