Nutrient glossary
What is saturated fat?
Saturated fat is the solid-at-room-temperature fat in butter, fatty meat and coconut, best kept moderate for heart health.
Reviewed 20 July 2026. General information, not medical advice.
The short version
Saturated fat raises LDL cholesterol, the type linked to heart disease, which is why evidence-based guidance sets a daily ceiling rather than a target. The biggest UK sources are fatty and processed meat, butter, cheese, pastries and coconut products.
You do not need to chase zero. Swapping some saturated fat for unsaturated, olive oil instead of butter, fish or beans instead of fatty meat, is the change with evidence behind it.
Daily reference (context, not a goal)
30 g a day
The reference ceiling is 30 g a day for men and 20 g for women.
This is the fixed adult reference used across these pages. In the app, your amount adjusts to your body and way of eating.
Where saturated fat concentrates
| Food | Per serving | Per 100g |
|---|---|---|
| Coconut Oil | 12 g | 83 g |
| Coconut Milk | 11 g | 19 g |
| Sausage (pork) | 10 g | 10 g |
| Pizza (cheese) | 10 g | 5 g |
| Coconut | 9 g | 30 g |
| Mozzarella | 8 g | 14 g |
| Butter | 7 g | 51 g |
| Ribeye Steak | 7 g | 5 g |
Shown for awareness: the reference for saturated fat is a stay-under or context amount, so this table is about knowing where it lives, not chasing more of it.
Common questions
- Is coconut oil a healthy fat?
- Coconut oil is about 87% saturated fat, more than butter. Treat it like any other saturated fat: fine in small amounts, not a health food.
- Why is saturated fat not in the nutrition score?
- The food score only counts positive daily nutrient contributions. Saturated fat and sodium are shown separately because they need stay-under context.