{"id":123486,"date":"2025-03-31T16:28:57","date_gmt":"2025-03-31T16:28:57","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=123486"},"modified":"2025-03-31T16:59:13","modified_gmt":"2025-03-31T16:59:13","slug":"5-foods-low-in-saturated-fat-that-dietitians-want-you-to-eat","status":"publish","type":"post","link":"https:\/\/bestratefinders.com\/blog\/everything-else\/5-foods-low-in-saturated-fat-that-dietitians-want-you-to-eat\/","title":{"rendered":"5 Foods Low in Saturated Fat That Dietitians Want You to Eat"},"content":{"rendered":"

\"5<\/p>\n

The internet is filled with folks singing the praises of high-fat, keto-friendly diets<\/a>. Meanwhile, most healthcare providers stick by the decades-old advice to stick with a low-saturated-fat diet to improve your cardiovascular health. <\/p>\n

It can be hard to know what to believe. Nutrition is a very complex topic, and the best thing you can do is lean into what your registered dietitian has advised you to do based on your health history, family history, and lifestyle factors. And, if that recommendation happens to be a low-saturated-fat diet, then I\u2019ve got you covered in this piece. <\/p>\n

Let\u2019s discuss what a  low-saturated-fat diet is and what foods you should include to navigate this eating pattern with ease. <\/p>\n

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\"Saturated<\/figure>\n
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You might also like<\/h5>\n

Guide to Fats: Types, Benefits, and How Much You Need<\/a><\/strong><\/p>\n<\/div>\n<\/div>\n

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What is a Low-Saturated-Fat Diet?<\/h2>\n

According to MyFitnessPal dietitian Katherine Basbaum, a low-saturated-fat diet limits foods that are high in saturated<\/em> fats\u2014not unsaturated <\/em>fats. <\/p>\n

But what are saturated fats<\/a>?<\/p>\n

\u201cThey\u2019re the kind of fats that are solid at room temperature. They\u2019re most often found in animal products and certain processed foods\u2014think: beef, pork, butter, cookies, and cakes,\u201d she explains (1<\/a>). <\/p>\n

The Dietary Guidelines for Americans (DGA) 2020-2025 actually recommend that a maximum of 10% daily calories come from saturated fats (2<\/a>). <\/p>\n

Scientists based this recommendation on decades of research that have shown a diet low in saturated fat can help improve heart health through improving cholesterol numbers (4<\/a>). <\/p>\n

For someone following a 2000-calorie diet, this would mean roughly 20 grams (or less) of saturated fat should be eaten throughout a day (3<\/a>). <\/p>\n

That can really add up fast. For example:<\/p>\n

<\/div>\n
\n\n\n\n\n\n\n\n\n\n
Food<\/strong><\/td>\nServing Size<\/strong><\/td>\nGrams Sat Fat<\/strong><\/td>\n<\/tr>\n
Cheeseburger<\/a><\/td>\n1 burger<\/td>\n10<\/td>\n<\/tr>\n
Ice Cream<\/a><\/td>\n4 ounces<\/td>\n10<\/td>\n<\/tr>\n
Greek Yogurt<\/a><\/td>\n\u00be cups<\/td>\n6<\/td>\n<\/tr>\n
Butter<\/a><\/td>\n1 tablespoon<\/td>\n7.3<\/td>\n<\/tr>\n
Fast food biscuit with egg and bacon<\/a><\/td>\n1 sandwich<\/td>\n8<\/td>\n<\/tr>\n
Frozen pepperoni pizza<\/a><\/td>\n12-inch pizza<\/td>\n26<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/figure>\n
<\/div>\n

Foods that are high in saturated fat are also usually high in calories. It\u2019s OK to enjoy all these foods in moderation, but if you eat them often it can make a weight loss journey difficult. That\u2019s why tracking your intake of foods high in saturated fat can help! (3<\/a>, 4<\/a>). <\/p>\n

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\"How<\/figure>\n
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You might also like<\/h5>\n

How to Do the Calories In, Calories Out (CICO) Diet Using MyFitnessPal<\/strong><\/a><\/p>\n<\/div>\n<\/div>\n

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What\u2019s More Important, Saturated Fat or Dietary Cholesterol?<\/h2>\n

When it comes to heart-health, it\u2019s more important to reduce saturated fat than dietary cholesterol. <\/p>\n

Science has evolved and proven that dietary cholesterol does not impact blood cholesterol like was once believed (5<\/a>). In fact, the DGA actually removed the limit on dietary cholesterol from their most recent guidelines due to the lack of evidence supporting the relationship (2<\/a>). <\/p>\n

The good news is foods like eggs,<\/a> which contain a higher amount of dietary cholesterol, are now actually recommended in moderation by the American Heart Association as part of a heart-healthy diet (6<\/a>). <\/p>\n

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About the Experts<\/strong><\/p>\n

Katherine Basbaum, MS, RD<\/strong> is Food Data Curator at MyFitnessPal. She received her Masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her Dietetic Internship at UVA Health, where she also works as a nutrition counselor for cardiology patients.<\/p>\n

Elizabeth Shaw, MS, RDN, CPT <\/strong>is a nutrition expert, four-time cookbook author and early nutrition pioneer in the field of fertility nutrition. She is the president and owner of the USA-based nutrition communications and consulting firm Shaw Simple Swaps.<\/p>\n

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5 Low-Sat-Fat Foods That are Good For You<\/h2>\n

There are a variety of foods low in saturated fat that actually also happen to be sources of other good-for-you nutrients, too! <\/p>\n

Here\u2019s a peak at the top five low-saturated-fat foods I recommend to my clients regularly. <\/p>\n

Almonds<\/h3>\n

Nutrition Per 1-Ounce Serving (7<\/a>)<\/p>\n

Calories: 160; Total Fat: 14 g; Saturated Fat: 1 g; Carbohydrates: 6 g; Total Sugars: 1 g; Fiber: 4 g; Protein: 6 g<\/em><\/p>\n

Almonds aren\u2019t a low-fat food, but they are a food low in saturated fat. Almonds also deliver big when it comes to both dietary fiber and protein. This trifecta of nutrition helps keep you fuller for longer while also setting you up to achieve your goals (8<\/a>, 9<\/a>). <\/p>\n

How to eat them: <\/strong>Enjoy one ounce of them on their own as a snack roasted and lightly seasoned<\/a>. Or toss them into a salad<\/a>, or mix them into your favorite energy bite<\/a>! <\/p>\n

Avocados<\/h3>\n

Nutrition Per \u2153 Medium Avocado (50 g) (10<\/a>)<\/p>\n

Calories: 80; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 4 g; Total Sugars: 0 g; Fiber: 3 g; Protein: 1 g <\/em><\/p>\n

Avocados have risen to fame on social media and on restaurant menus across the globe over the past two decades, thanks to their stellar nutrient profile. <\/p>\n

Again, it\u2019s not a low-fat food (it contains 7 grams of total fat), but it does provide only 1 gram of saturated fat, making it fit nicely in this list (10<\/a>). Plus, it packs 3 grams of filling fiber, a nutrient most Americans aren\u2019t eating enough of (2<\/a>,10<\/a>). <\/p>\n

How to eat them: <\/strong>You can certainly enjoy avocados on their own, but you can also use \u2153 of a medium avocado as a vehicle for protein-rich foods<\/a>. Or add to a breakfast bowl with eggs<\/a>, or of course, on a black bean burger<\/a>. <\/p>\n

Canned Tuna <\/h3>\n

Nutrition Per 3-Ounce Serving (11<\/a>)<\/p>\n

Calories: 110; Total Fat: 2.5 g; Saturated Fat: 1 g; Carbohydrates: 0 g; Total Sugars: 0 g; Fiber: 0 g; Protein: 20 g<\/em><\/p>\n

Unless you\u2019re a vegetarian, there\u2019s no reason to avoid canned tuna. Canned tuna not only is a low-fat and low-saturated fat food, but it\u2019s a convenient, high-protein food that packs 20 grams in just a 3-ounce portion (11<\/a>). <\/p>\n

Protein<\/a> is crucial for building, maintaining and repairing your lean muscle<\/a>. It also aids in satiety and weight management<\/a> (8<\/a>, 12<\/a>). <\/p>\n

How to eat it:<\/strong> You can enjoy canned tuna straight from the can. I\u2019m in favor of combining it with a fiber source so you can reap the benefits of that nutrient, too. Consider adding 3 ounces of tuna  to a salad with a peanut dressing<\/a>. Or try it with avocado on top of apple slices<\/a>, or even in savory oats with seaweed<\/a>. (Don\u2019t knock it until you\u2019ve tried it!) <\/p>\n

Nonfat Greek Yogurt <\/h3>\n

Nutrition Per 1-Cup Serving (13<\/a>)<\/p>\n

Calories: 150; Total Fat: 1 g; Saturated Fat: 0.5 g; Carbohydrates: 9 g; Total Sugars: 8 g; Fiber: 0 g; Protein: 25 g<\/em><\/p>\n

While whole milk Greek yogurt can have more saturated fat than you want, a nonfat option can be a great choice. <\/p>\n

Plain, nonfat Greek yogurt<\/a> is really a superstar in the health field. Not only is a nonfat variety a great choice when it comes to saturated fat (it has just 0.5 grams of it), it\u2019s also packed with 25 grams of protein and a source of probiotics (those good for you bugs that support gut health) (13<\/a>,14<\/a>).  <\/p>\n

\u201cBoth nonfat and low-fat plain Greek yogurt are great choices for someone following a low-saturated fat diet,” says Katherine Basbaum, a MyFitnessPal dietitian. \u201cIn addition to it being a versatile food, Greek yogurt is rich in protein and vitamin B12,\u201d she explains (6<\/a>, 13<\/a>).<\/p>\n

How to eat it: <\/strong>Whether you choose to enjoy a cup of Greek yogurt for breakfast in a parfait<\/a>, as better-for-you swap for mayo in a salad<\/a>, or a trendy yogurt bark,<\/a> you can\u2019t go wrong adding this stellar food to your regular meal plan. <\/p>\n

Lentils<\/h3>\n

Nutrition Per \u00bd-Cup Cooked Serving (15<\/a>)<\/p>\n

Calories: 150; Total Fat: 6.5 g; Saturated Fat: 1 g; Carbohydrates: 17.5 g; Total Sugars: 1.5 g; Fiber: 7 g; Protein: 8 g<\/em><\/p>\n

Lentils, alongside other pulses like beans and peas, are one of my go-to recommended plant-powered protein sources that also just happen to be a food low in saturated fat, too. Plus, lentils pack both dietary fiber <\/a>and protein, keeping you fuller for longer between meals (8<\/a>,9<\/a>). <\/p>\n

How to eat them: <\/strong>Swapping lentils for ground beef in tacos is actually a wonderful way to incorporate more plant-based proteins into your diet without sacrificing flavor. Since they\u2019re extremely versatile, you can also pair \u00bd-cup of lentils with lots of other foods, like potatoes for a simple dish<\/a>, toss them into a salad, or puree them into soups.<\/p>\n

Frequently Asked Questions (FAQs)<\/h2>\n
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What foods contain low saturated fats?<\/h3>\n

Plant-based foods, like beans, legumes, lentils, nuts, seeds, and whole grains are naturally low in saturated fats (6<\/a>). But, animal based foods including lean and extra-lean protein choices\u2014such as 93% lean\/7% fat ground beef, boneless and skinless chicken breasts, and nonfat dairy foods\u2014can also often fit into this category of low-saturated fat foods (6<\/a>).<\/p>\n<\/p><\/div>\n

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Which snack foods are the lowest in saturated fat?<\/h3>\n

Whole grains are often low in saturated fat, like air-popped popcorn or rice cakes. Plus, nuts like almonds and pistachios are also great snack options that may be high in total fat but are considered\u00a0 low in saturated fat (1<\/a>,6<\/a>). Any produce picks, including both fruits and vegetables, also make the cut here, too (1<\/a>,6<\/a>). Most have no saturated fat.<\/p>\n<\/p><\/div>\n

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Which meat has the lowest saturated fat?<\/h3>\n

A 3-ounce portion of boneless, skinless chicken breast has just 1 gram of saturated fat (16<\/a>). Typically, both chicken and turkey tend to have less saturated fat than beef or pork.<\/p>\n<\/p><\/div>\n

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How do you get rid of saturated fat in your body?<\/h3>\n

Unfortunately, you can\u2019t just banish saturated fat from your body. \u201cSaturated fat is a type of fat found in food, and once consumed, there is no way to remove it from the body. However, excessive saturated fat intake is associated with higher levels of LDL cholesterol and there are ways to lower LDL. Some examples include eating more fiber-rich fruits, vegetables, and whole grains ,as well as incorporating more plant-based fats into the diet,\u201d says Basbaum (1<\/a>,6<\/a>).<\/p>\n<\/p><\/div>\n<\/p><\/div>\n

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The Bottom Line<\/h2>\n

A diet low in saturated fat is recommended as part of a healthy diet by the most recent DGA (2<\/a>). This style of eating may benefit both heart health and weight management. <\/p>\n

However, this does not mean low-fat. In fact, foods low in saturated fat may actually contain a higher amount of total fat. That’s because they pack those better-for-you unsaturated fats (1<\/a>, 6<\/a>).\u00a0Get to know your own saturated fat intakes by logging your food in the MyFitnessPal<\/a> app today!<\/p>\n<\/p>\n

The post 5 Foods Low in Saturated Fat That Dietitians Want You to Eat<\/a> appeared first on MyFitnessPal Blog<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

A dietitian explains the science behind foods low in saturated fat, as well as which 5 foods she recommends clients stock up on (and why!)
\nThe post 5 Foods Low in Saturated Fat That Dietitians Want You to Eat appeared first on MyFitnessPal Blog.<\/p>\n","protected":false},"author":1,"featured_media":123488,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/123486"}],"collection":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=123486"}],"version-history":[{"count":2,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/123486\/revisions"}],"predecessor-version":[{"id":123489,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/123486\/revisions\/123489"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/123488"}],"wp:attachment":[{"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=123486"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=123486"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=123486"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}