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Saturated fat: Daily Value and top food sources

Daily Value: 20 g (FDA, adults and children 4+)

Ranked by how much Saturated fat a typical portion provides, rather than per 3.5 oz (100 g). Lists built per 3.5 oz (100 g) fill up with dried herbs and fortified bars, and nobody eats 3.5 oz (100 g) of thyme. Portions are the primary household measure USDA records for each food. From the 1990 foods in Bioma Learn. 191 foods are excluded from this ranking: USDA records no household measure for them (we will not call 100 g a portion), or it reports a value so high for one portion that we treat it as a data error, or the food is a dry uncooked staple measured before cooking.

Top sources of Saturated fat, per typical portion
100% DVPasteurized process cheese, c…Pasteurized process cheese, cheddar or American, low sodium: 138% DV138%Low-sodium cheese, cheddar or…Low-sodium cheese, cheddar or colby: 137% DV137%Colby cheeseColby cheese: 133% DV133%Fontina cheeseFontina cheese: 127% DV127%Muenster cheeseMuenster cheese: 126% DV126%Monterey cheeseMonterey cheese: 126% DV126%Mexican cheese, queso anejoMexican cheese, queso anejo: 126% DV126%Mexican cheese, queso chihuah…Mexican cheese, queso chihuahua: 124% DV124%Brick cheeseBrick cheese: 124% DV124%Limburger cheeseLimburger cheese: 112% DV112%Mexican cheese, queso asaderoMexican cheese, queso asadero: 98% DV98%Parmesan cheese, low sodiumParmesan cheese, low sodium: 95% DV95%

Share of the Daily Value (20 g) in one portion. Full amounts in the table below.

FoodPortionAmount% DV
Pasteurized process cheese, cheddar or American, low sodium1 cup, diced (140 g)27.5 g138%
Low-sodium cheese, cheddar or colby1 cup, diced (132 g)27.4 g137%
Colby cheese1 cup, diced (132 g)26.7 g133%
Fontina cheese1 cup, diced (132 g)25.3 g127%
Muenster cheese1 cup, diced (132 g)25.2 g126%
Monterey cheese1 cup, diced (132 g)25.2 g126%
Mexican cheese, queso anejo1 cup, crumbled (132 g)25.1 g126%
Mexican cheese, queso chihuahua1 cup, diced (132 g)24.9 g124%
Brick cheese1 cup, diced (132 g)24.8 g124%
Limburger cheese1 cup (134 g)22.4 g112%
Mexican cheese, queso asadero1 cup, diced (132 g)19.6 g98%
Parmesan cheese, low sodium1 cup, grated (100 g)19.1 g95%
Cheese spread, pasteurized process, American1 cup, diced (140 g)18.7 g93%
Monterey cheese, low fat1 cup, diced (132 g)18.5 g93%
Pork, composite of separable fat, with added solution, cooked3 oz (85 g)18.2 g91%
Cream substitute, powdered1 cup (94 g)18 g90%
Cheese food, pasteurized process, American, vitamin d fortified1 cup (113 g)17 g85%
Cheese food, pasteurized process, American, without added vitamin d1 cup (113 g)17 g85%
Coconut meat, dried, not sweetened1 oz (28.4 g)16.2 g81%
Beef, bologna, reduced sodium1 cup pieces (138 g)16.1 g81%
Dessert topping, powdered1.5 oz (43 g)15.8 g79%
Fresh cheese, queso fresco1 cup, crumbled (122 g)15.8 g79%
Mozzarella cheese, whole milk1 cup, shredded (112 g)15.6 g78%
Pork, cured, ham, separable fat3 oz (85 g)14.8 g74%
Mozzarella cheese, low sodium1 cup, diced (132 g)14.3 g72%

A reviewed guide for Saturated fat is in preparation and will link from here. Until then this page shows data only. Source for Daily Values: FDA. Checked 2026-09-15.

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