Sat Fat in Food

Saturated Fat in Meat

Saturated fats are a type of fat that is usually found in animal products such as meat and some vegetable oils. In meat, saturated fat is usually available in more fatty meats (such as beef, lamb, pork) and processed meats (such as sausages, bacon,  salami). Chicken is less saturated fat, especially when the skin is removed. 

The saturated fat content in meats can vary widely depending on the type of meat, the cut, and how it’s prepared. Below are some approximate values expressed as a percentage of the meat’s weight (per 100 g serving). These figures are general estimates and actual values may vary:

Beef

• Lean Cuts (e.g., sirloin, round roast): Approximately 2–3 g of saturated fat per 100 g (~2–3% by weight).

• Fattier Cuts (e.g., rib eye, brisket): Approximately 5–8 g per 100 g (~5–8% by weight).

Lamb

• Common Cuts (e.g., lamb chops, shoulder):  Typically around 6–8 g of saturated fat per 100 g (~6–8% by weight).

• Leaner Selections: May contain slightly lower values, roughly 4–5 g per 100 g.

Pork

• Lean Cuts (e.g., pork tenderloin):  Approximately 2–3 g per 100 g (~2–3% by weight).

• Fattier Cuts (e.g., bacon, shoulder, belly):  Can range from about 5–9 g per 100 g (~5–9% by weight).

Poultry

• Skinless Chicken or Turkey Breast:  Typically very low, often less than 1 g per 100 g (around 1% or lower).

• Cuts with Skin or Darker Meat:  May contain around 2–3 g per 100 g (~2–3% by weight).

Processed Meats

• Items such as sausages, salami, or pâtés: Often have higher saturated fat levels, ranging from roughly 8–12 g per 100 g (~8–12% by weight), though values vary greatly depending on the recipe and processing.

Note: These figures are approximate for cooked or ready-to-eat products. The actual saturated fat content will depend on factors like trimming, cooking methods, and specific product formulations. If you’re monitoring your intake, checking nutrition labels or using a detailed nutritional database can provide more precise information for the specific meat and cut you’re interested in.

Saturated Fat in Dairy

he fat content in dairy products, including saturated fat, is typically expressed as a percentage of the product’s total weight. Here’s an overview of the saturated fat content in common UK dairy products:

Milk:

1. Whole Milk (also known as full-fat milk):

• Fat content: ~3.5% fat by weight.

• Saturated fat: Around 2.2% of the total weight. This means 100 mL of whole milk contains about 2.2 grams of saturated fat.

2. Semi-skimmed Milk:

• Fat content: Around 1.5-1.8% fat by weight.

• Saturated fat: Typically around 1.0%, so 100 mL of semi-skimmed milk contains about 1 gram of saturated fat.

3. Skimmed Milk:

• Fat content: Less than 0.1% fat by weight.

• Saturated fat: Less than 0.1%. This is virtually fat-free with negligible saturated fat content.

Cheese:

1. Cheddar Cheese:

• Fat content: Around 34% fat by weight.

• Saturated fat: Cheddar typically contains about 21% saturated fat. This means 100 grams of cheddar has around 21 grams of saturated fat.

2. Mozzarella Cheese:

• Fat content: Around 22-25%.

• Saturated fat: Typically around 15%. So, 100 grams contains about 15 grams of saturated fat.

3. Cottage Cheese:

• Fat content: Usually around 4%.

• Saturated fat: Contains about 2% saturated fat, so 100 grams has around 2 grams of saturated fat.

Cream:

1. Double Cream:

• Fat content: Around 48% fat by weight.

• Saturated fat: Around 30% saturated fat, meaning 100 grams of double cream has around 30 grams of saturated fat.

2. Single Cream:

• Fat content: Typically 18% fat by weight.

• Saturated fat: Around 12%, so 100 grams of single cream contains about 12 grams of saturated fat.

3. Whipping Cream:

• Fat content: Around 35% fat.

• Saturated fat: Around 22%, so 100 grams has about 22 grams of saturated fat.

Butter:

• Butter in the UK usually contains around 80% fat by weight, of which 50-55% is saturated fat. This means 100 grams of butter typically contains 50-55 grams of saturated fat.

Yogurt:

1. Full-fat Yogurt:

• Fat content: Typically around 4-5% fat by weight.

• Saturated fat: Around 3% saturated fat, meaning 100 grams of full-fat yogurt contains around 3 grams of saturated fat.

2. Low-fat Yogurt:

• Fat content: Around 1.5-2%.

• Saturated fat: Approximately 1% of the total weight, so 100 grams contains about 1 gram of saturated fat.

3. Fat-free Yogurt:

• Fat content: Less than 0.5%, with negligible saturated fat.

Ice Cream:

• Regular ice cream typically contains around 10-16% fat, with about 6-8% saturated fat. This means 100 grams of regular ice cream contains approximately 6-8 grams of saturated fat.

In the UK, dairy products generally display fat content on the label, helping consumers choose based on their dietary needs.