Saturated vs unsaturated fat: what is the difference?
Quick answer: saturated fat is mostly solid at room temperature (butter, fatty meat, coconut oil) and raises LDL (“bad”) cholesterol. Unsaturated fat is mostly liquid (olive oil, canola oil, nuts, fish) and, when it replaces saturated fat, lowers LDL and heart disease risk. The Dietary Guidelines say to keep saturated fat under 10% of calories, about 22 g on a 2,000-calorie diet. The label Daily Value is 20 g.
The types of fat at a glance
| Type | Solid or liquid | Main sources | Effect on LDL |
|---|---|---|---|
| Saturated | Mostly solid | Butter, cheese, fatty meat, coconut and palm oil | Raises |
| Monounsaturated | Liquid | Olive oil, canola oil, avocado, most nuts | Lowers when replacing saturated fat |
| Polyunsaturated (omega-6) | Liquid | Soybean, corn and sunflower oil, walnuts, seeds | Lowers when replacing saturated fat |
| Polyunsaturated (omega-3) | Liquid | Salmon, sardines, flax, chia, walnuts | Heart benefits, lowers triglycerides |
| Trans (artificial) | Solid | Partially hydrogenated oils | Raises LDL and lowers HDL |
Artificial trans fat has largely been removed from the US food supply since the FDA banned partially hydrogenated oils.
Saturated fat in common foods
| Food | Portion | Saturated fat (about) |
|---|---|---|
| Butter | 1 tbsp | 7 g |
| Coconut oil | 1 tbsp | 12 g |
| Cheddar cheese | 1 oz | 5.3 g |
| Ground beef, 80% lean, cooked | 3 oz | 6 g |
| Whole milk | 1 cup | 4.6 g |
| Olive oil | 1 tbsp | 1.9 g |
| Canola oil | 1 tbsp | 1 g |
| Almonds | 1 oz | 1.1 g |
One tablespoon of coconut oil comes close to half the Daily Value on its own.
What matters is the swap
Research is clearest that heart risk falls when saturated fat is replaced with unsaturated fat, especially polyunsaturated fat. Replacing it with refined carbohydrates such as white bread and sugar does not bring the same benefit. So the goal is swaps, not simply “low fat”:
- Cook with olive or canola oil instead of butter or lard.
- Choose fish, poultry, beans and nuts more often than fatty red and processed meat.
- Use avocado or nut butter on toast. See peanut butter nutrition.
How to read fat on a label
The Nutrition Facts panel lists Total Fat, then Saturated Fat and Trans Fat underneath. 5% DV or less of saturated fat per serving is low, and 20% DV or more is high. More in how to read a nutrition facts label.
Frequently asked questions
Is saturated fat bad for you? Eating a lot of it raises LDL cholesterol in most people. Moderate amounts within the limit are fine as part of a balanced diet.
Is coconut oil healthy? It is about 80% saturated fat and raises LDL, so most health bodies suggest using it sparingly.
Which cooking oil is healthiest? Olive and canola oil are good everyday choices because they are low in saturated fat.
This article is general information, not medical advice.