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The Lowest Saturated Fat Foods Normalized Per Calorie

So, you just got back from the Doctor's, your blood work has come back and it says your LDL is too high. well, join the club. Same thing happened to me, hence why I created this list. Now, there's several things you can do to lower your LDL, like raising your HDL (good cholesterol), lowering your sodium intake, etc, but I'm going to focus on the one aspect of lowering your saturated fat intake.

To start with, I've created a list of the very lowest saturated fats sorted from least Saturated fat to highest saturated fat. The AHA recommends an intake of 5 to 6% or less of your calories coming from Sats. So, for the table below, you'll want to average 5% or less. This means most of the foods you eat should be in the 0-8% range, with a few sources from higher than that. So, Rice, for instance has 0.3% of it's calories coming from Saturated fat, meaning you can eat it all day and you'd never get close to the 5 to 6% mark.

For the over achievers, who really want to take their Saturated fats down to 0, you'll notice that fruits top the list, NOT vegetables. For once, the all-mighty fruit has an advantage over the vegetable. The reason is, vegetables are extremely low in sugar and thus also calories. Fruits with their extra sugars, means less percentage of their calories come from saturated fats. That's not to say, you should avoid vegetables. Even if you ate a whole pound of Spinach, you still would only get about .3g of saturated fats, nothing to worry about.

And, if you're wondering how we calculated all this or want to find Recipes low in saturated fat, check this out to find Recipes lowest in Saturated fat This tool will let you combine multiple filters, so you can find foods and recipes low in saturated fat AND high in protein AND high in Fiber or any other nutrient you choose!

Food% DRI Saturated fat
Sugar0%
Dates0%
Enchilada sauce0%
Red wine0%
White wine0%
Purslane0%
Ginger ale0%
Brown gravy0%
Almond milk0%
Almond milk0%
Sorghum syrups0%
Honey0%
Silk nog0%
Quinoa0%
Egg white0%
Jujube0%
Longans0%
Beer0%
Agave0%
Jam0.03%
Dried apricots0.06%
Pears0.08%
Dates0.09%
Pineapple0.14%
Applesauce0.15%
Sweet potato0.17%
Rice noodles0.17%
Seaweed0.18%
Cranberries0.19%
Adzuki beans0.23%
Asian pears0.23%
Persimmons0.23%
Yam0.25%
Elderberries0.25%
Raspberries0.26%
Blackberries0.26%
Potato0.27%
Oranges0.28%
Kidney beans0.29%
Taro0.29%
Plums0.3%
Mustard greens0.31%
Turnips0.31%
Clementines0.32%
Lotus root0.32%
Relish0.33%
Rice noodles0.34%
Wheat flr0.34%
All-purpose flour0.34%
Grapefruit0.35%
Rice0.35%
Potatoes0.36%
Butternut squash0.37%
Strawberries0.38%
Kiwi fruit0.38%
Peaches0.39%
Blueberries0.39%
Raisins0.4%
Watermelon0.43%
Lentils0.43%
Apples0.43%
Apricots0.45%
Nectarines0.45%
Adzuki beans0.46%
Rice0.47%
Garlic0.48%
Cauliflower0.48%
Passion-fruit0.49%
Carambola0.49%
Beets0.5%
Mulberries0.5%
White beans0.52%
Leeks0.52%
Carrots0.53%
White beans0.53%
Tomato sauce0.53%
Wheat flours0.54%
Pinto beans0.54%
Barley0.55%
Oranges0.57%
Chestnuts0.59%
Limes0.59%
Pinto beans0.61%
Artichokes0.61%
Figs0.65%
Pasta0.65%
Yellow snap beans0.67%
Loquats0.68%
Red peppers0.7%
Peas0.7%
Carrots0.72%
Beet greens0.73%
Peas0.74%
Flour0.76%
Barley flour or meal0.78%
Black-eyed peas0.79%
Cod0.79%
Portobella mushrooms0.8%
Scallions0.8%
Nopales0.8%
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