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How Much Saturated Fat Should You Eat? and sources Fat

espite all the bad press, fat is important for a healthy diet, and the kind of fat you eat is key for a healthy heart and desirable cholesterol levels. The thing to keep in mind when planning out your day’s meals is how you’ll take in the right quantity and balance of saturated and unsaturated fat. Sometimes it is hard to know how much saturated fat per day to eat, however, especially as many of the nation’s favourite foods have rather a lot of these “bad fats”.

We’ve put together some straightforward information to make it simple for you to keep your daily saturated fat intake on track.

They are both very high in calories, so we don’t need a huge amount. Overall, we shouldn’t get more than 30% of our total intake from fat, and with saturated fat that’s about 11% – for men that means about 30g a day of saturated fat. Most Brits eat too much saturated fat. If you’re having a lot of meat, try cutting off the skin and the visible fat and if you eat a lot of biscuits and cake, try to replace them with healthier snacks such as sticks of fruit and vegetables.


Fatty cuts of red meat, poultry with skin, creams and whole-milk dairy products are the major sources of saturated fat and cholesterol in the American diet. For example, a 3-ounce serving of regular ground beef or a 1-ounce serving of cheddar cheese contains 6 grams of saturated fat. A 1/2-cup serving of ice cream contains almost 5 grams of saturated fat, and one medium croissant has almost 7 grams of saturated fat. Tropical oils, such as palm and coconut oils, butter and other fats that are solid at room temperature are also high in saturated fats.