Saturated fat contains triglycerides that consist only of saturated fatty acids. They are called "saturated" because there are no double bonds between the fatty acid chain and the carbon atoms, meaning the carbon atoms are fully filled or saturated with hydrogen atoms. Saturated fats have a numeric name that represents the number of carbon atoms within the saturated fatty acid chain.
Some Saturated Fat Examples
Here are examples of saturated fats with their common name, systematic name, and numeric name (or lipid number):
- Propionic acid - Propanoic acid - C3:0
- Butyric acid - Butanoic acid - C4:0
- Valeric acid - Pentanoic acid - C5:0
- Caproic acid - Hexanoic acid - C6:0
- Enanthic acid - Heptanoic acid - C7:0
- Caprylic acid - Octanoic acid - C8:0
- Pelargonic acid - Nonanoic acid - C9:0
- Capric acid - Decanoic acid - C10:0
- Undecylic acid - Undecanoic acid - C11:0
- Lauric acid - Dodecanoic acid - C12:0
- Tridecylic acid - Tridecanoic acid - C13:0
- Myristic acid - Tetradecanoic acid - C14:0
- Pentadecylic acid - Pentadecanoic acid - C15:0
- Palmitic acid - Hexadecanoic acid - C16:0
- Margaric acid - Heptadecanoic acid - C17:0
- Stearic acid - Octadecanoic acid - C18:0
- Nonadecylic acid - Nonadecanoic acid - C19:0
- Arachidic acid - Eicosanoic acid - C20:0
- Heneicosylic acid - Heneicosanoic acid - C21:0
- Behenic acid - Docosanoic acid - C22:0
- Tricosylic acid - Tricosanoic acid - C23:0
- Lignoceric acid - Tetracosanoic acid - C24:0
- Pentacosylic acid - Pentacosanoic acid - C25:0
- Cerotic acid - Hexacosanoic acid - C26:0
- Heptacosylic acid - Heptacosanoic acid - C27:0
- Montanic acid - Octacosanoic acid - C28:0
- Nonacosylic acid - Nonacosanoic acid - C29:0
- Melissic acid - Triacontanoic acid - C30:0
- Henatriacontylic acid - Henatriacontanoic acid - C31:0
- Lacceroic acid - Dotriacontanoic acid - C32:0
- Psyllic acid - Tritriacontanoic acid - C33:0
- Geddic acid - Tetratriacontanoic acid - C34:.0
- Ceroplastic acid - Pentatriacontanoic acid - C35:0
- Hexatriacontylic acid - Hexatriacontanoic acid - C36:0
Saturated Fats in Foods
- Butyric acid - milk (especially buffalo, goat, and sheep), butter, Parmesan cheese
- Lauric acid - coconut oil, palm kernel oil, laurel oil
- Myristic acid - nutmeg, coconut oil, palm kernel oil and butterfat
- Palmitic acid - meat, palm oil, palm kernel oil, coconut oil, butter, cheese and other dairy products
- Stearic acid - animal and vegetable fats
Foods High in Saturated Fat
Here are examples of 10 foods that are high in saturated fat:
- Hydrogenated oils including palm and coconut - palm and coconut oil have 86.5 grams of saturated fat per 100 grams
- Dried coconut - 57 grams of saturated fat per 100 grams
- Butter - 51 grams of saturated fat per 100 grams
- Rendered animal fats including tallow, suet, lard, and shortening - between 35-45 grams of saturated fat per 100 grams
- Dark chocolate - 32 grams of saturated fat per 100 grams
- Fish oil - menhaden and sardine oils are 30% saturated fat, cod liver oil is 23% saturated fat, herring oil is 21% saturated fat, and salmon oil is 20% saturated fat.
- Cheese - hard goat cheese has 24 grams of saturated fat per 100 grams, cheddar cheese has 21 grams, Roquefort cheese has 19 grams, Parmesan cheese has 16 grams
- Nuts and seeds - pilinuts have 31% saturated fat, Brazil nuts have 15%, macadamia nuts have 12%, watermelon seeds have 10%, cashews have 10%, pine nuts have 10%, and sesame seeds have 9%
- Processed meats - most sausages and pâté are 15% saturated fat
- Whipped cream - 14 grams of saturated fat per 100 grams
Next time you go to the grocery store, look for these different types of foods to see lots of real-world examples in saturated fats.
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By YourDictionary
Saturated fat contains triglycerides that consist only of saturated fatty acids. They are called "saturated" because there are no double bonds between the fatty acid chain and the carbon atoms, meaning the carbon atoms are fully filled or saturated with hydrogen atoms. Saturated fats have a numeric name that represents the number of carbon atoms within the saturated fatty acid chain.
