is saturated fats good for you
Medically reviewed by Sara Osman,RD,PT


Saturated fatty acids can be synthesised by the body and are not considered essential fatty acids, hence there is no adequate or recommended intake limit set.[1,3]

Dietary fats are derived from plant and animal sources; however, animal fats are known to be high in saturated fats and thus have a high melting point and are solid at room temperature. [1,2]

Hence it is recommended that individuals maintain their saturated fatty acid consumption as low as possible as it can increase the risk of chronic diseases. [2]

According to the most powerful and detailed study on dietary fat published by Harvard research, a 5% increase in saturated fats intake can increase the risk of overall mortality by 8%. [5,8]

Furthermore, replacing saturated fats with carbohydrates slightly reduce mortality risk. [5,8]

As per the World Health Organization guidelines, saturated fats should be less than 10 E% of total daily calorie intake, where E % is the percentage of total dietary energy (E%) or as ‘grams per day’ for adults. [3]


Mixtures of saturated and unsaturated fatty acids in the diet are almost completely absorbed. [1,2]

It is also important to note that decreasing total fat intake while keeping saturated fats intake constant has no impact
on the LDL cholesterol levels (bad cholesterol). [3]

Saturated fatty acids are completely oxidised to carbon dioxide and water. [2]

Body Functions

Saturated Fats Foods Sources

foods high in saturated fats vegan

Excessive Intake/ Toxicity Side Effects

Nutrient Profiles For Food Groups

Fruits ( i )

Fruits (All types) – 0.07 g

Legumes ( i )

Legumes (All types) – 0.56 g

Nuts & Seeds ( i )

Nuts – 8.61 g
Seeds – 7.10 g

Veggies ( i )

Veggies (All Types) – 0.16 g

Cereal grains & Flour ( i )

Cereal grains (all types) – 0.3 g

Oils ( i )

Industrial hydrogenated oils – 46.38 g
Cooking oil – 23.21 g
Other edible oils – 24.30 g


Medically reviewed by Sara Osman,RD,PT

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