Fat is an important source of energy you get from the food you eat. Your body needs fat to grow cells, protect your organs, and absorb fat-soluble vitamins and the building blocks of important hormones.
There are 9 calories in 1 gram (g) of fat, more than twice the amount in carbohydrates and protein. Because of this, fat gets a bad reputation for contributing to excess calories and weight gain.
However, paying attention to the kind of fat you eat, along with your total calorie intake, is important for your health.
- Total fat: no more than 20% to 35% of daily calories
- Saturated fat: no more than 10% of daily calories
The American Heart Association recommends no more than 6% of your daily calories from saturated fat.
Saturated fats are typically solid at room temperature and are found in animal foods like meat and dairy. Eating too much saturated fat can raise your LDL (“bad”) cholesterol levels, increasing your risk of heart disease and stroke.
It’s important to substitute foods rich in healthy nutrients when replacing foods high in saturated fat. For example, replacing saturated fat with refined carbohydrates may lead to blood sugar issues, weight gain, and increased risk of heart disease.
You can estimate the amount of saturated fat you can eat per day by calculating your calorie needs.
Use the calculator below to estimate your daily calorie needs, then divide the result by 10. This is the maximum recommended number of calories from saturated fat you should eat each day. Dividing this result by 9 gives you the total number of grams (g).
For example, if your daily recommended calorie intake is 2,400, then your maximum recommended daily saturated fat is 240 calories, or 27 g.
Saturated fats
Saturated fats are found in animal products like meat and full-fat dairy. They also occur in tropical oils like palm and coconut.
Eating too much saturated fat can raise your LDL cholesterol levels.
Foods high in saturated fat include:
- meats like beef, lamb, and pork
- processed meats like bacon and sausage
- chicken skin
- full-fat dairy products like cream, cheese, and butter
- tropical oils, like coconut and palm
- some fried foods
- baked foods like cakes and pastries
- ultra-processed snack foods.
Unsaturated fats
Unsaturated fats are typically liquid at room temperature. They come from plant sources and fatty fish, like salmon.
Including unsaturated fats in your diet may help lower your LDL cholesterol levels. They also provide essential fatty acids your body needs but can’t produce, like omega-6s and omega-3s.
Foods high in unsaturated fat include:
- nontropical vegetable oils, like olive, canola, and soybean
- fatty fish, like bluefin tuna, salmon, and sardines
- nuts and seeds like walnuts, flaxseeds, and sunflower seeds
- other foods like avocados and peanut butter
Trans fats
Trans fats are created artificially and also occur naturally in small amounts in some animal products. Trans fats raise your LDL cholesterol and lower your HDL (“good”) cholesterol.
The main source of artificial trans fats in processed foods is partially hydrogenated vegetable oils. These fats are solid at room temperature and can improve the taste and shelf life of foods.
The Food and Drug Administration (FDA) no longer recognizes partially hydrogenated vegetable oils as safe. As of July 2018, manufacturers can no longer add them to foods in the United States.
Following an eating plan that focuses on heart-healthy foods can help you limit your saturated fat intake.
Always consult your doctor or a registered dietitian before making significant changes to your diet.
Mediterranean diet
The Mediterranean diet is based on the traditional eating patterns of countries that border the Mediterranean Sea.
A Mediterranean-style diet focuses on:
- plenty of fruits, vegetables, and whole grains
- other plant foods like potatoes, nuts, beans, and seeds
- olive oil as a primary source of fat
- fish, poultry, and dairy in moderate amounts
DASH eating plan
The DASH plan recommends including:
- fruits, vegetables, and whole grains
- fish, poultry, and low fat dairy
- nuts, beans, and vegetable oils
Foods to limit with DASH include:
- foods high in saturated fat, like meats, full-fat dairy, and tropical oils
- sugar-sweetened foods and beverages
Fat is an important source of energy you get from food. It is essential for cell growth, protecting your organs, and absorbing fat-soluble vitamins.
Limiting your total and saturated fat intake can lower your risk of cardiovascular conditions and improve your overall health.
Eating plans that focus on fruits and vegetables, whole grains, fish, and low fat dairy can help you reduce your intake of saturated fat.