What it does in the body
- Cell membrane structural integrity
- Hormone synthesis (steroid hormones, vitamin D)
- Brain function (brain is ~60% fat)
- Lung surfactant production (DPPC is dipalmitoylphosphatidylcholine)
- Energy storage and insulation
How much you need (Daily Value)
| Group | Recommended | Source |
|---|---|---|
| Adult male | <22g/day (<10% of 2000 kcal); AHA targets <13g (<6%) | WHO/AHA |
| Adult female | <22g/day (<10% of 2000 kcal) | WHO/AHA |
| Pregnancy | <10% of calories; focus on quality fats | WHO |
| Children | <10% of calories after age 2 | AHA |
| Older adults | <10% of calories; stricter if cardiovascular risk factors present | AHA/ACC |
Richest food sources
| Food | Amount | Where |
|---|---|---|
| Butter | 51g per 100g | global |
| Coconut oil | 82g per 100g | southeast-asia |
| Ghee (clarified butter) | 62g per 100g | south-asia |
| Cheese (cheddar) | 21g per 100g | europe |
| Beef (fatty cuts) | 6-20g per 100g | global |
| Palm oil | 49g per 100g | west-africa |
| Lard | 39g per 100g | global |
| Dark chocolate (70%) | 24g per 100g (mostly stearic acid) | global |
If you don't get enough
Mild: Not clinically recognized — body can synthesize saturated fats from carbohydrates via de novo lipogenesis
Moderate: Not applicable
Severe: Not applicable — SFAs are not essential
Time to onset: Not applicable
Too much
Upper limit: AHA recommends <6% of calories from SFAs for CVD risk reduction; WHO recommends <10% (~22g on 2000 kcal diet)
Elevated LDL cholesterol, atherosclerosis, increased cardiovascular disease risk, insulin resistance, chronic inflammation
How well you absorb it
95-100% absorbed via pancreatic lipase, bile salt emulsification, and chylomicron transport
Helped by: Bile salts (emulsification), Pancreatic lipase, Medium-chain SFAs absorbed directly via portal vein (no bile required)
Hindered by: Orlistat (lipase inhibitor), Calcium (can bind fatty acids forming insoluble soaps), Plant sterols and stanols (compete for absorption)
Cooking & storage
Saturated fats have high smoke points and are chemically stable during cooking (less oxidation than PUFAs). This makes them preferred for high-heat frying but does not negate their metabolic effects. Deep frying increases SFA content of foods.
Nutrisize Health totals every nutrient from what you actually eat, against targets set for your age and sex, and flags what's short — across 4,995 foods, on your device.
