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Saturated Fat Amounts in Food

Fat Talk: Saturated Fats

My hubby is having an affair, with bacon. He's in love with those crispy, salty strips, so much that he probably eats it every day; with his eggs, on his sandwich, on his dinner salad, heck, he even likes it for dessert. The love affair doesn't end there. He's also having serious relationships with beef, mayo, cheese, and ice cream. Being the health nut and caring wife I am, it's a constant battle with us, as I try to get him to cut back. "It's protein," he argues. "It's saturated fat," I plead.

Saturated fats are "the bad fats." They're often solid at room temperature, like butter, and are in no way essential to your health. Most saturated fats come from animals and are found in meat, eggs, and dairy products. Some are found in vegetable oils such as palm, palm kernel, and coconut oils. The reason they're so unhealthy is because they're hard to digest and full of cholesterol, which clogs your arteries. Clogged arteries increase your risk for high cholesterol, which puts you at risk for heart problems.

The American Heart Association recommends that you limit your saturated fat intake to "less than 7 percent of your total calories." That means, if you're consuming about 2,000 calories a day, eat less than 16 grams of saturated fat.


Since I know a vegetarian diet is out of the question for my meat-loving man, I made up a little chart so he knows how much saturated fat is in the foods he craves. That way, he can still enjoy them without overdoing it. To see the chart


Food Amount Saturated fat (g)
Mayonnaise 1 tablespoon 1.5
Unsalted butter 1 tablespoon 7.3
Sour cream 1 tablespoon 1.6
Cheddar cheese 1 oz slice 5.9
Lowfat milk (2%) 1 cup 3.1
Half and half cream 1 tablespoon 1.1
Egg 1 large 1.5
Bacon 1 medium strip 1.2
Hamburger patty 1/3 pound 8
Filet Mignon steak 6 oz. 6
Hot dog 1 frank 6
Pork sausage 2 oz. 9
Pork spare ribs 3 oz. 9.5
Roasted drumstick (with skin) 1.8 oz. 1.6
Beef pastrami (deli meat) 5 slices 3.8
Ham (deli meat) 5 slices 4.1
French fries Large (5.4 oz.) 3.5
Pepperoni pizza 1 slice 5.3
Vanilla ice cream 1/2 cup 11
Cheesecake 1 slice (1/12 of 9-inch cake) 16

After seeing this chart, do you eat too much saturated fat each day?

Source: Flickr User JOE MARINARO

Join The Conversation
darc5204 darc5204 6 years
I'm not some "anonymous poster", and certainly not trying to justify my own (nonexistent) obesity and bad diet. This is about being accurate if you're going to make a scientific argument. This article was not. I'm not claiming that saturated is a "good" fat. Really, the current evidence points to it being kind of neutral.
Funkadelic-Flash Funkadelic-Flash 6 years
"Losing 2 lb a week of fat is the nutrional = of eating 2 lbs of pure lard." It DOES make sense. If your body is burning your own, stored fat (saturated, none-the-less) then it's equivalent to your body burning fat taken in from external sources. What makes you think your body fat is different than any other mammal's as far as your digestion is concerned? To those who believe that all of the anon posters were the same person: We aren't...and we're not from the Weston A. Price Foundation, either (though most of us are quite supportive of it). Check it out: Stick around and read a bit on that site if you wish to achieve real health. My health has never been better ever since I started following the diet from that site and I implore others to do the same. A healthy diet is the best thing you can do for both your body and mind. Peace. PS: I was Fit_Eating_Fat when I posted anonymously.
danakscully64 danakscully64 6 years
The Anon poster is from the Weston Price Foundation :P I limit my saturated fat and my blood work has been fantastic for years. :) I avoid butter, meat, milk, and eggs and eat lots of fruits and veggies. I do consume a little bit of ice cream and cheese, but other than that, I'm pretty good about avoiding animal products.
kastarte2 kastarte2 6 years
This is why Sugar should do away with anonymous comments.
Spectra Spectra 6 years
I eat pork rinds every day and my cholesterol numbers are fan-freakin-tastic. It's not saturated fat that's so horrible for you, but it's the combination of saturated fat and simple carbs that causes problems. I get about 4-5 grams of saturated fat per day, which is not excessive. As long as you also get 3-4 grams of omega-3 unsaturated fats, you can keep your 6-3 ratio in balance and your cholesterol will be OK.
chloe-bella chloe-bella 6 years
I love it when anonymous commenters (commenter?) latch on to a far-out theory and then dominate the message boards with their psuedo-science. This also seems to happen every time Fit posts anything about tanning/skin cancer. "Losing 2 lb a week of fat is the nutrional = of eating 2 lbs of pure lard." I'm sorry, but that makes no sense whatsoever.
Francoisehardly Francoisehardly 6 years
Gimme a break (referring to all the comments about how eating all the stuff being listed is so "healthy"). I want to see someone who eats all of those regularly take me with them to their doctor's appointment and see what an actual doctor or a nutritionist has to say about how "great" for a person all that is. I think this post just made me crave a bacon-less salad. I want some kale now. Bleck.
emilyplayscello emilyplayscello 6 years
I'm glad so many people are defending saturated fats! It is true that research is showing that saturated fat and dietary cholesterol have no effect on body cholesterol, and that it's excess carbohydrates that cause so many health problems. I'm a vegetarian for moral reasons, so I'm not merely defending this argument out of a desire to eat bacon or burgers. A grass-fed burger or organic, nitrate-free bacon is in many ways a much wiser food choice than a "whole grain" bagel and some fruit.
amber512 amber512 6 years
I don't eat meat and can only handle dairy in small doses, so I'm good!
bluesarahlou bluesarahlou 6 years
snarkypants snarkypants 6 years
i thought that the same person posting under different "names" was also dead. but apparently not.
guavajelly guavajelly 6 years
Coconut oil is a healthy sat fat, for those of you who love doctor oz, he recently said that his family has switched from butter to coconut oil. Coconut oil, green coconut, mature coconut and coconut milk are full of fat but GOOD for you & oh so tasty!
darc5204 darc5204 6 years
I'm not one to gorge on red meat and sweets, but there really isn't any good proof that saturated fat is so bad (although there is some evidence that MUFAs are better). Here's a well-written and thought-provoking article about what the studies have and have not shown.
weffie weffie 6 years
Couldn't he eat veggie bacon some of the time? I can see how a bacon fan wouldn't accept the fake stuff alongside his eggs, but it gives a good bacon effect in sandwiches and salads and has hardly any fat. You can also make your own on the cheap. Just marinate tofu in a bit of soy sauce, maple syrup, and liquid smoke, slice it really thin, then bake it til it's crunchy... still not too fattening, and very delicious!
fizzymartini fizzymartini 6 years
Ugh, I had no idea that a roasted drumstick had more saturated fat than a tbsp of mayo! I always considered it a 'leaner' option as 'roasted' to me indicates that fat will have dripped out... I do always take off the skin before eating, though. Darn.
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