How Do Different Types of Saturated Fat Compare, and Are Some Better Than Others?

No food contains just one type of saturated fat; most are combinations of all three kinds. The saturated fats in beef tallow, for instance, are a combination of palmitic and stearic.

Milk, Yogurt, Cheese, and Other Full-Fat Dairy Foods

Dairy fat contains a mix of saturated fatty acids, including palmitic and smaller amounts of unique fatty acids that researchers are continuing to explore.

Despite the LDL-raising effect of palmitic acid, there is some evidence that certain dairy fat may have a more neutral impact on the body than other food sources of saturated fat.

This may be due to dairy fat’s “food matrix” — a reference to the way nutrients work together within a whole food. In fermented dairy foods like yogurt, saturated fat comes in a “package” with protein, calcium, and beneficial bacteria, all of which may influence how the fat is digested and absorbed.

Red Meat

Red meat contains significant amounts of both palmitic and stearic acids. Lean cuts contain less saturated fat, but many commonly consumed forms — especially processed or ground meats — are higher.

Observational studies link higher red meat intake with increased cardiovascular disease risk. Replacing red meat with nuts, legumes, whole grains, or plant oils lowers LDL cholesterol and is associated with lower heart disease risk over time.

That doesn’t mean that red meat or other animal products can’t be part of a healthy diet, but in limited amounts, says Dena Champion, RDN, registered dietitian at The Ohio State University Wexner Medical Center in Columbus.

Butter

Butter contains a small amount of butyric acid, a short-chain fatty acid linked with good gut health. But most of the beneficial short-chain fatty acids in the body don’t come from butter; they are produced by “good” bacteria in the gut.

The colon produces short-chain fatty acids when gut bacteria ferment dietary fiber from foods like beans, whole grains, fruits, and vegetables.

It’s not clear that the butyric acid made in the gut is the same as the butyric acid in butter, says Politi.

Coconut and Palm Oil (Plant-Based Tropical Oils)

Coconut and palm oils are high in saturated fat. Coconut oil is predominantly lauric acid; palm oil is rich in palmitic acid.

In the past some experts believed coconut oil, which is 84 to 91 percent saturated fat, had heart-healthy benefits. But more recent evidence suggests that it may raise LDL cholesterol higher compared with nontropical vegetable oils.

Replacing vegetable oils like olive, soybean, or canola oil with coconut oil raises LDL cholesterol in controlled studies. For that reason, heart health organizations recommend prioritizing liquid, nontropical plant oils over coconut or palm oil.

Highly Processed and Fried Foods

Pizza, burgers, pastries, fried chicken tenders, and French fries are major contributors of saturated fat in the U.S. diet, says Julie Zumpano, RD, registered dietitian at Cleveland Clinic.

These foods often combine different types of saturated fat. Fast food and other highly processed foods are often prepared with palm oil, which is high in palmitic acid.

Highly processed foods may also contain small amounts of artificial trans fats, which are linked to heart disease risk and some types of cancer. The FDA permits foods to have 0.5 grams (g) or less of trans fats in a serving — but those servings can add up.

When considering the health impact of any fat it’s important to consider what that fat replaces and the overall nutritional benefits of the food, including fiber, protein, vitamins, minerals, and level of processing, says Zumpano. Highly processed foods don’t offer much nutritional value compared with whole foods, she says.

Limiting highly processed foods — items like fast foods, chips, and donuts — will lower saturated fat intake while improving overall diet quality, she notes.