Nutrient
Saturated Fat
Recommended Daily Allowance: max 20 g
Saturated fats have no double bonds in their molecules. Solid at room temperature. Excess raises LDL cholesterol.
✅ Health Benefits
- Cell membrane building material
- Hormone production
- Absorption of vitamins A, D, E, K
- Energy storage
⚠️ Deficiency Signs
- Not essential — the body synthesizes its own
🛑 Excess
- Elevated LDL cholesterol
- Atherosclerosis
- Cardiovascular disease
- Inflammation
🏆 Top Sources in NeuroDiet Database
Cheese fondue (200g)
200g
22 g
200g
BK Double Whopper
370g
22 g
370g
BK Steakhouse
310g
18 g
310g
Ribeye steak medium (250g)
250g
18 g
250g
Sushi set (8 pc)
8 pc (280g)
16 g
8 pc (280g)
BBQ ribs (300g)
300g
16 g
300g
New York cheesecake (150g)
150g
16 g
150g
Syrniki (3 pc)
3 pc. (150g)
15 g
3 pc. (150g)
Cottage cheese pancakes frozen (3pc)
3pc
15 g
3pc
Megrelian Khachapuri (1 pc)
220g
15 g
220g
💡 Interesting Facts
- WHO recommends <10% of calories from saturated fat
- Butter, cheese, fatty meat, coconut oil are the main sources
- Coconut oil is 82% saturated fat (record holder)
- Replacing saturated with unsaturated fats reduces heart disease risk by 30%
Other Nutrients
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