Saturated fats: where do they hide and how to limit them?

What saturated fats are

Fats (lipids) are made of fatty acids. According to EFSA,saturated fatty acidsare those with no double bonds in their chemical structure, unlike monounsaturated (one double bond) and polyunsaturated (at least two) fatty acids. In practice, fats rich in saturates are often solid at room temperature: butter, lard, coconut oil.

In the nutrition table, the "of which saturates" line is a subtotal of the "fat" line. The information in this article is general guidance and does not constitute medical advice: if you have high cholesterol or cardiovascular disease, ask a health professional for advice.

Consumption benchmarks

• WHO: no more than 10% of total energy intake as saturated fatty acids, from age 2.
• ANSES(2016 opinion on PNNS benchmarks): at most 12% of energy intake, of which at most 8% for the lauric, myristic and palmitic acid group.
• EFSA: saturated fat intake should be as low as possible, within a diet that covers nutritional needs. It sets no numerical limit, as the relationship with LDL cholesterol is continuous.

Gram conversions for 2,000 kcal and the differences between bodies are detailed in our article onthe daily benchmarks. In ANSES's INCA 3 survey (2017), saturated fatty acids account for roughly half of the fatty acids consumed, whatever the age, and palmitic acid provides about half of them (15.4 g out of 32.4 g per day in adults).

Where they hide on our plate

According to the INCA 3 survey, six food groups provide 80% of adults' saturated fatty acids. Dairy products come top (24%), ahead of meat, fish, eggs and cured meats (19%), breakfast pastries, cakes and sweet biscuits (13%), animal fats such as butter (10%), then sandwiches, pizzas, tarts and savoury biscuits (8.9%). The sixth group is fruit and vegetables and fruit- and vegetable-based foods. Saturated fats are therefore not only in the butter dish: they are also in composite dishes and sweet products.

The Ciqual 2020 composition table from ANSES gives, per 100 g, the following saturated fatty acid contents (average values, which vary between products):

• Fats: unsalted butter at 82% fat, 55.4 g; palm oil, 49.3 g; coconut fat, 84 g.
• Dairy products: cream (average), 17.8 g; camembert made with cow's milk, 15.8 g; Comté, 22.5 g; Emmental, 19.7 g; mozzarella made with cow's milk, 11.7 g; whole pasteurised milk, 2.16 g.
• Cured meats: salami, 16.2 g; pork rillettes, 14.6 g; country pâté or terrine, 10.4 g.
• Breakfast pastries: bakery butter croissant, 15.1 g; bakery pain au chocolat, 14.7 g.
• Chocolate: milk chocolate bar, 18.7 g; dark chocolate bar with over 70% cocoa, 28.7 g.
• Meat: raw minced beef at 5% fat, 1.64 g; at 20%, 7.99 g; raw skinless chicken breast, 0.44 g.

These values show that the same food can differ greatly depending on its version: the fat percentage of minced beef or of cream changes everything. They also show that saturates do not depend only on animal origin: palm oil and coconut fat contain a lot. On the first, see our articlePalm oil: real dangers?, and on spreads,Butter vs margarine.

Saturates and cardiovascular health: a nuanced position

EFSA (2010, repeated in its 2017 summary report) states that there is a positive, dose-dependent relationship between intake of a mixture of saturated fatty acids and blood LDL cholesterol, compared with carbohydrates. It adds that dietary intervention studies show that reducing saturated-rich products, replaced by omega-6 polyunsaturated fat-rich products without changing total fat intake, reduces the number of cardiovascular events.

Two nuances emerge from the official texts. First,what replaces saturates matters: the WHO cites polyunsaturated or monounsaturated fats of plant origin, or carbohydrates from fibre-rich foods such as wholegrain cereals, fruit, vegetables and pulses. Second, ANSES points out that saturates do not form a homogeneous group: only the lauric, myristic and palmitic subgroup is judged atherogenic in excess, based on observational studies rather than formal intervention trials. To go further on diet and cholesterol, seeCholesterol and hypertension: what to eat?.

Finding them on the label

Regulation (EU) No 1169/2011 requires the mandatory nutrition declaration to state energy, fat, saturated fatty acids, carbohydrates, sugars, protein and salt. These values are expressed per 100 g or 100 ml, which allows two products to be compared. The portion is optional information, to be interpreted with the quantity actually consumed.

Regulation (EC) No 1924/2006 also governs claims. In its annex, "low in saturated fatty acids" requires, for a solid, at most 1.5 g of saturated and trans fatty acids combined per 100 g, and for a liquid at most 0.75 g per 100 ml, with in both cases at most 10% of energy supplied by these fatty acids. "Free from saturated fatty acids" requires that the sum of saturated and trans fatty acids does not exceed 0.1 g per 100 g or 100 ml. Most products carry no claim at all: the absence of a claim therefore says nothing about the content.

• Find the "of which saturates" line and compare per 100 g.
• Set it against the "fat" line: a large share of saturates indicates a fairly solid fat.
• For composite dishes, also look at the ingredients: butter, cream, cheese, palm or coconut oil, animal fat.

Simple swaps

• For cooking and seasoning: rapeseed oil (7.26 g of saturates per 100 g according to Ciqual) and extra virgin olive oil (15.2 g) contain far less than butter (55.4 g) or palm oil (49.3 g).
• For snacking: dry walnuts contain 6.45 g of saturates per 100 g, together with a high total fat content (67.3 g), and therefore calories: a handful is enough.
• For the main dish: raw farmed salmon contains 2.15 g of saturates per 100 g, compared with 7.99 g for 20% fat minced beef.
• For dairy products: compare versions: according to Ciqual, a reduced-fat Emmental contains 8.5 g of saturates per 100 g, compared with 19.7 g for full-fat cow's milk Emmental.

These examples are composition benchmarks, not a prescription: needs vary from person to person, and a varied diet remains the foundation. For a specific requirement, the advice of a doctor or dietitian is preferable.

The link with the Nutri-Score

Saturated fatty acids are among the unfavourable components of the Nutri-Score, along with energy, sugars and salt. For oils, the updated algorithm rates more favourably those with a lower saturates content (according to the Ministry of Health). The full calculation, grades from A to E and limits are detailed inUnderstanding the Nutri-Score: calculation, grades A to E and limits.

In Yumiq, the product page shows the number of additives detected (harmless, to monitor, at risk). The Yumiq-Score penalises controversial additives assessed by EFSA and ANSES, and the Yumiq star requires the absence of at-risk additives. The saturates content can be read in the nutrition table on the product page.

Key takeaways

• Benchmarks: less than 10% of energy according to the WHO, 12% at most according to ANSES, as low as possible according to EFSA.
• Dairy products, meat and cured meats, breakfast pastries, animal fats: six groups provide 80% of adults' saturates in France.
• Per 100 g, palm oil and coconut fat contain a lot of saturates, like butter.
• What replaces saturates matters as much as reducing them.
• If cholesterol is high or you have cardiovascular disease, ask a health professional for advice.

Sources

• EFSA - Dietary Reference Values for nutrients, Summary report (2017)
• ANSES - Update of PNNS benchmarks: revision of food consumption benchmarks (2016)
• ANSES - INCA 3 study, collective expert assessment report (2017)
• ANSES - Ciqual 2020 nutritional composition table (Zenodo copy)
• WHO - Healthy diet (fact sheet)
• WHO - Updated guidelines on fats and carbohydrates (2023)
• Regulation (EU) No 1169/2011, Article 30andArticle 32
• Regulation (EC) No 1924/2006, annex (nutrition claims)
• Ministry of Health - What you need to know about the new Nutri-Score