Top Vegan Food High in Saturated Fat

About Vegan Food and Saturated fat

There are quite a number of vegan foods rich in saturated fat, and most of this list will provide a significant portion of your recommended daily values.

Some of the highest saturated fat vegan food include coconut oil, coconut cream, coconut, nutmeg, macaroons, soybean oil, sesame oil, olive oil, flaxseed oil and cashews. Other saturated fat rich vegan food are peanuts, sesame seeds, pecan, walnut, pistachio, pine nut, hemp seeds, hazelnut, almonds and pumpkin seeds.

We calculated the top vegan foods for saturated fat by both their common measurement as well as in 200 calories, including by gender daily requirements. Here are the details for top 20 vegan foods highest in saturated fat.

Food nutritional data is sourced from USDA and NIH. [3][4]

Adult Female DV Adult Male DV

Coconut Oil

image of coconut oil

In 1 tbsp, coconut oil has 11g of saturated fat, or about 62% of daily values for women and 45% for men.
Saturated fat
11g in
1 tbsp (13.6g)
18g in
200 Calories (22g)
62%
45%
100%
74%
Complete nutrition for Coconut Oil

Coconut Cream

image of coconut cream

1 cup of coconut cream contains 74g of saturated fat, or about 410% of daily values for women and 300% for men.
Saturated fat
74g in
1 cup (240g)
19g in
200 Calories (61g)
410%
300%
100%
75%
Complete nutrition for Coconut Cream

Coconut

image of coconut

In 1 cup, coconut has 24g of saturated fat, or about 130% of daily values for women and 95% for men.
Saturated fat
24g in
1 cup (80g)
17g in
200 Calories (56g)
130%
95%
93%
67%
Complete nutrition for Coconut

Nutmeg (ground)

image of nutmeg

1 tsp of nutmeg contains 0.57g of saturated fat, or about 3% of daily values for women and 2% for men.
Saturated fat
0.57g in
1 tsp (2.2g)
9.9g in
200 Calories (38g)
3%
2%
55%
40%
Complete nutrition for Nutmeg

Macaroons

image of macaroons

In 1 cookie, macaroon has 4.8g of saturated fat, or about 27% of daily values for women and 19% for men.
Saturated fat
4.8g in
1 cookie (24g)
8.7g in
200 Calories (43g)
27%
19%
49%
35%
Complete nutrition for Macaroons

Soybean Oil

image of soybean oil

1 tablespoon of soybean oil contains 2.1g of saturated fat, or about 12% of daily values for women and 8% for men.
Saturated fat
2.1g in
1 tablespoon (13.6g)
3.5g in
200 Calories (23g)
12%
8%
19%
14%
Complete nutrition for Soybean Oil

Sesame Oil

image of sesame oil

In 1 tbsp, sesame oil has 1.9g of saturated fat, or about 11% of daily values for women and 8% for men.
Saturated fat
1.9g in
1 tbsp (13.6g)
3.2g in
200 Calories (23g)
11%
8%
18%
13%
Complete nutrition for Sesame Oil

Olive Oil

image of olive oil

1 cup of olive oil contains 30g of saturated fat, or about 170% of daily values for women and 120% for men.
Saturated fat
30g in
1 cup (216g)
3.1g in
200 Calories (23g)
170%
120%
17%
12%
Complete nutrition for Olive Oil

Flaxseed Oil

image of flaxseed oil

In 1 tbsp, flaxseed oil has 1.2g of saturated fat, or about 7% of daily values for women and 5% for men.
Saturated fat
1.2g in
1 tbsp (13.6g)
2g in
200 Calories (23g)
7%
5%
11%
8%
Complete nutrition for Flaxseed Oil

Cashews

image of cashews

1 oz of cashew contains 2.2g of saturated fat, or about 12% of daily values for women and 9% for men.
Saturated fat
2.2g in
1 oz (28.35g)
2.8g in
200 Calories (36g)
12%
9%
16%
11%
Complete nutrition for Cashews

Peanuts

image of peanuts

In 1 cup, peanut has 11g of saturated fat, or about 63% of daily values for women and 45% for men.
Saturated fat
11g in
1 cup (146g)
2.6g in
200 Calories (34g)
63%
45%
15%
11%
Complete nutrition for Peanuts

Sesame Seeds

image of sesame seeds

1 tbsp of sesame seed contains 0.64g of saturated fat, or about 4% of daily values for women and 3% for men.
Saturated fat
0.64g in
1 tbsp (9.45g)
2.4g in
200 Calories (35g)
4%
3%
13%
10%
Complete nutrition for Sesame Seeds

Pecan

image of pecan

In 1 cup, pecan has 6.7g of saturated fat, or about 37% of daily values for women and 27% for men.
Saturated fat
6.7g in
1 cup (109g)
1.8g in
200 Calories (29g)
37%
27%
10%
7%
Complete nutrition for Pecan

Walnut

image of walnut

1 cup of walnut contains 7.2g of saturated fat, or about 40% of daily values for women and 29% for men.
Saturated fat
7.2g in
1 cup (117g)
1.9g in
200 Calories (31g)
40%
29%
10%
7%
Complete nutrition for Walnut

Pistachio

image of pistachio

In 1 cup, pistachio has 6.9g of saturated fat, or about 39% of daily values for women and 28% for men.
Saturated fat
6.9g in
1 cup (123g)
2g in
200 Calories (35g)
39%
28%
11%
8%
Complete nutrition for Pistachio

Pine Nut (dried)

image of pine nut

1 cup of pine nut contains 6.6g of saturated fat, or about 37% of daily values for women and 26% for men.
Saturated fat
6.6g in
1 cup (135g)
1.5g in
200 Calories (30g)
37%
26%
8%
6%
Complete nutrition for Pine Nut

Hemp Seeds

image of hemp seeds

In 1 tbsp, hemp seed has 0.46g of saturated fat, or about 3% of daily values for women and 2% for men.
Saturated fat
0.46g in
1 tbsp (10g)
1.7g in
200 Calories (36g)
3%
2%
9%
7%
Complete nutrition for Hemp Seeds

Hazelnut

image of hazelnut

1 cup of hazelnut contains 10g of saturated fat, or about 57% of daily values for women and 41% for men.
Saturated fat
10g in
1 cup (226.8g)
1.4g in
200 Calories (31g)
57%
41%
8%
6%
Complete nutrition for Hazelnut

Almonds

image of almonds

In 1 cup, almond has 5.4g of saturated fat, or about 30% of daily values for women and 22% for men.
Saturated fat
5.4g in
1 cup (143g)
1.3g in
200 Calories (35g)
30%
22%
7%
5%
Complete nutrition for Almonds

Pumpkin Seeds

image of pumpkin seeds

1 cup of pumpkin seed contains 2.3g of saturated fat, or about 13% of daily values for women and 9% for men.
Saturated fat
2.3g in
1 cup (64g)
1.6g in
200 Calories (45g)
13%
9%
9%
7%
Complete nutrition for Pumpkin Seeds


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