Saturated Fat

Fat that occurs naturally in living matter such as animals and plants contains varying proportions of saturated and unsaturated fat. The saturated fats are those naturally occurring fats in which the chemical structure of the carbon chain is "fully saturated" by hydrogen atoms. Saturated fats tend to be more solid at room temperature, more stable during cooking, and have longer shelf lives than unsaturated fats.

Health issues: Numerous studies have suggested that diets high in saturated fat increase the risk of atherosclerosis, heart disease, and stroke.

Food sources: Foods that contain a high proportion of saturated fat include butter and dairy products (especially cream and cheese), meat, lard, coconut oil, cottonseed oil, palm kernel oil, ghee, suet, tallow, and some prepared foods.

Dietary recommendations: A 2004 statement released by the Centers for Disease Control determined that "Americans need to continue working to reduce saturated fat intake." The American Heart Association recommends reducing saturated fat intake to less than 7% of total calories. The World Health Organization and the FDA have determined that reduction in saturated fat consumption would positively affect health and reduce the prevalence of heart disease.

2000-Calorie Diet Recommendations

Shown below are the reference numbers used to compute the Daily Value percentages that appear on the Nutrition Facts labels on foods sold in the U.S. These numbers are meant to approximate the nutrients needed for the average person consuming 2000 calories per day.

Click any of the vitamin or nutrient names below to learn more about the importance of each element, and to see detailed dietary allowances for specific population groups.

***Daily Value recommendations are based on a 2000-calorie diet. Recommendations for individuals will vary depending on gender, age, weight, and other factors.