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Saturated fat
A fat type, solid at room temperature, best kept to a modest share of energy.
Fats
Definition
Saturated fats have no double bonds between their carbon atoms, which makes them solid at room temperature — think butter, fatty meat, coconut and palm oil. Diets high in saturated fat tend to raise LDL ("bad") cholesterol, and guidelines generally suggest keeping it to around 10% or less of daily energy and swapping some for unsaturated fats. The picture is nuanced and varies by food, but replacing saturated fat with unsaturated fat rather than refined carbohydrate is the better-supported move.
Related terms
Unsaturated fat
Fats, usually liquid at room temperature, linked to better heart health.
Cholesterol
A waxy blood lipid; the LDL/HDL balance matters more than the total.
Calorie
A unit of food energy; the "calorie" on labels is really a kilocalorie.
Source: Standard dietary-fat guidance from public-health references. · checked 2026-09-04
Frequently asked questions
What is saturated fat?
Saturated fats have no double bonds between their carbon atoms, which makes them solid at room temperature — think butter, fatty meat, coconut and palm oil. Diets high in saturated fat tend to raise LDL ("bad") cholesterol, and guidelines generally suggest keeping it to around 10% or less of daily energy and swapping some for unsaturated fats. The picture is nuanced and varies by food, but replacing saturated fat with unsaturated fat rather than refined carbohydrate is the better-supported move.
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