Saturated fat is one of the more closely watched numbers on a nutrition label, particularly for anyone thinking about heart health. Below is a data-backed ranking of the foods in our database with the least saturated fat per 100 g.
| # | Food | Saturated Fat |
|---|---|---|
| 1 | Blueberries | 0 g |
| 2 | Coffee | 0 g |
| 3 | Green Tea | 0 g |
| 4 | Kiwifruit | 0 g |
| 5 | Red Bell Pepper | 0 g |
| 6 | Pineapple | 0.009 g |
| 7 | Blackberries | 0.01 g |
| 8 | Grapefruit | 0.01 g |
| 9 | Sweet Potato | 0.018 g |
| 10 | Raspberries | 0.019 g |
| 11 | Orange | 0.02 g |
| 12 | Peach | 0.02 g |
| 13 | Pear | 0.02 g |
| 14 | Strawberries | 0.02 g |
| 15 | Watermelon | 0.02 g |
| 16 | Butternut Squash | 0.021 g |
| 17 | Apple | 0.03 g |
| 18 | Beetroot | 0.03 g |
| 19 | Carrot | 0.03 g |
| 20 | Tomato | 0.03 g |
| 21 | Cabbage | 0.034 g |
| 22 | Cucumber | 0.037 g |
| 23 | Cherries | 0.038 g |
| 24 | Asparagus | 0.04 g |
| 25 | Chilli Pepper | 0.04 g |
Fruits, vegetables, legumes and most whole grains dominate the low end of this list, which tracks with what the evidence generally shows: saturated fat concentrates mainly in animal fats, full-fat dairy, and a handful of tropical oils, rather than in plant foods. Lentils and chickpeas, for instance, carry only trace amounts.
Common questions
Is all saturated fat equally a concern? Most current guidance treats saturated fat as a category to moderate rather than eliminate, generally in favour of unsaturated fats from foods like nuts, seeds, olive oil and oily fish. The wider pattern of your diet matters more than any single food.
Do plant foods ever contain much saturated fat? A few do — coconut and palm oil are the standout exceptions, both far higher in saturated fat than most other plant foods. Otherwise, saturated fat in a typical diet comes overwhelmingly from animal and dairy sources.
Nutrition values are USDA FoodData Central approximations — see our editorial approach for how we source and verify data.