SATFATNAV Your Route to Lower saturated Fat

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Hints to help you shop more healthily

As a rule of thumb anything with more than 5% saturated fat is high in saturated fat and anything lower than 1% saturated fat is low in saturated fat.

Now it's time to see what you can do about Sat Fats! In this help and hints section, you'll see how just a few simple changes to your shopping list can significantly reduce your Sat Fat intake and point the family in the right direction – away from Sat Fat Town!

Always be sure to check for GDA information on packages and labelling. GDA information tells you how much saturated fat is in a portion of that food and the percent of your Guideline Daily Amount.

Biscuits

Type	Saturated Fat

Wafer biscuits	20%
Shortbread	18%

Cream filled chocolate biscuits, fully coated	16%
Fully coated chocolate biscuits	13%

Chocolate digestive biscuits	12%
Chocolate chip cookies	11%

Cream filled biscuits	11%
Plain digestive biscuits	9%

Semi-sweet plain biscuits	6%
Gingernut biscuits	6%

Cream crackers	5%
Flapjacks	5%

Oatcakes	5%
Wholemeal crackers	2%

Ref:
Food Standards Agency (2002), McCance and Widdowson's The Composition of Foods, 6th summary edition. Royal Society of Chemistry. Nutritional information on pack.

Savoury Snacks

Type	Saturated Fat

Crisps	14%
Potato rings	14%

Corn snacks	12%
Twiglets	5%

Plain popcorn	4%
Tortilla chips	4%

Lite crisps	2%

Ref:
Food Standards Agency (2002), McCance and Widdowson's The Composition of Foods, 6th summary edition. Royal Society of Chemistry. Nutritional information on pack.

Seeds

Type	Saturated Fat

Sesame seeds	8%
Sunflower seeds	5%

Bombay mix	4%
Linseeds, hempseeds	3%

Pumpkin seeds	2%

Ref:
Food Standards Agency (2002), McCance and Widdowson's The Composition of Foods, 6th summary edition. Royal Society of Chemistry. Nutritional information on pack.

Nuts

Type	Saturated Fat

Desiccated coconut	53%
Brazil nuts	16%

Cashew nuts	10%
Peanuts roasted and salted	10%

Peanuts plain and dry-roasted	9%
Mixed nuts	8%

Pistachio nuts, roasted and salted	7%
Walnuts	6%

Hazelnuts	5%
Peanuts and raisins	5%

Pine nuts	5%
Almonds	4%

Chestnuts	<1%

Ref:
Food Standards Agency (2002), McCance and Widdowson's The Composition of Foods, 6th summary edition. Royal Society of Chemistry. Nutritional information on pack.

Puddings

Type	Saturated Fat

Meringue with cream	15%
Profiteroles with sauce	14%

Cheesecake	9%
Fruit torte	9%

Pancakes made with whole milk	7%
Fruit trifle	6%

Sponge pudding	5%
Fruit pie, top and bottom crust	4%

Treacle tart	4%
Custard whole milk	3%

Milk pudding	3%
Chocolate mousse	3%

Fruit crumble	2%
Custard made up with semi-skimmed milk	1%

Canned rice pudding	<1%
Jelly	<1%

Meringue	<1%
Crème caramel	<1%

Ref:
Food Standards Agency (2002), McCance and Widdowson's The Composition of Foods, 6th summary edition. Royal Society of Chemistry. Nutritional information on pack.

Chocolate

Type	Saturated Fat

Filled chocolates	21%
Chocolate milk, white	18%

Plain	17%
KitKat	16%

Twix	11%
Milky Way	10%

Smartie type sweets	10%
Cereal chocolate bar with chocolate	8%

Cereal crunchy bar	5%
Fruit, boiled sweets, peppermints	<1%

Ref:
Food Standards Agency (2002), McCance and Widdowson's The Composition of Foods, 6th summary edition. Royal Society of Chemistry. Nutritional information on pack.

Cakes

Type	Saturated Fat

Éclairs	16%
Muffins	10%

Pastry	10%
Chocolate cake	9%

Danish pastries	9%
Madeira cake	8%

Fruit cake	7%
Jam tarts	7%

Swiss roll, chocolate, individual	7%
Carrot cake	6%

Sponge cake	6%
Doughnuts	5%

Scones	3%
Fat=-free sponge cake	2%

Currant Buns, hot cross buns, tea cakes	2%
Banana bread	2%

Crumpets	<1%
Filo pastry	<1%

Ref:
Food Standards Agency (2002), McCance and Widdowson's The Composition of Foods, 6th summary edition. Royal Society of Chemistry. Nutritional information on pack.

Cheese

Type	Saturated Fat

Cream cheese	30%
Stilton	23%

Cheddar	22%
Cheddar vegetarian	20%

Gouda	20%
Danish blue	19%

Parmesan	19%
Brie	18%

Goats cheese	18%
Cheese spread, plain	16%

Edam	16%
Camembert	14%

Feta	14%
Mozzarella	14%

Cheddar - half-fat	10%
Cheese spread, light	7%

Cheese spread, extra light	4%
Cottage cheese	2%

Cottage cheese, reduced fat	1%

Ref:
Food Standards Agency (2002), McCance and Widdowson's The Composition of Foods, 6th summary edition. Royal Society of Chemistry. Nutritional information on pack.

Milk, Cream and Eggs

Type	Saturated Fat

Coconut creamed block	60%
Clotted cream	40%

Double cream	33%
Crème fraiche	27%

Imitation double cream	25%
Whipping cream	25%

Spray dairy cream	15%
Dream topping made with semi-skimmed milk	15%

Coconut milk	14%
Cheese omelette	12%

Single cream	12%
Half-fat crème fraiche	10%

Cheese quiche & quiche lorraine	10%
Coconut milk light	9%

Imitation single cream	9%
Condensed milk, whole, sweetened	6%

Omelette	7%
Evaporated milk	6%

Sheep's milk	4%
Fried eggs	4%

Boiled or poached eggs	3%
Reduced fat evaporated milk (less than 4% fat)	3%

Whole milk	3%
Goats milk	2%

Semi-skimmed	1%
Condensed milk, skimmed sweetened	1%

Skimmed milk	<1%
Dried skimmed milk	<1%

Soya milk	<1%

Ref:
Food Standards Agency (2002), McCance and Widdowson's The Composition of Foods, 6th summary edition. Royal Society of Chemistry. Nutritional information on pack.

Ice creams

Type	Saturated Fat

Choc ice	18%
Cornetto-type ice cream	13%

Ice cream, dairy vanilla	8%
Ice cream, non-dairy vanilla	5%

Lollies containing ice-cream	1%
Fruit lollies	0%

Sorbet	0%

Ref:
Food Standards Agency (2002), McCance and Widdowson's The Composition of Foods, 6th summary edition. Royal Society of Chemistry. Nutritional information on pack.

Butters, margarines and oils

Type	Saturated Fat

Coconut oil	87%
Ghee	66%

Butter	54%
Dripping	50%

Suet	50%
Spreadable butter	45%

Lard	40%
Light spreadable butter	27%

Buttery spreads	25%
Soya oil	15%

Corn oil	14%
Olive oil	14%

Soft margarine high in polyunsaturates eg Flora	12%
Sunflower oil	12%

Soft margarine high in polyunsaturates and fat reduced	9%
Walnut oil	9%

Rapeseed oil (in most blended vegetable oils)	7%

Ref:
Food Standards Agency (2002), McCance and Widdowson's The Composition of Foods, 6th summary edition. Royal Society of Chemistry. Nutritional information on pack.

Fresh Meats

Type	Saturated Fat

Mince	10%
Bacon rashers, streaky fried	9%

Pork belly joint/slices with fat, grilled	8%
Roast goose	7%

Roast lamb	6%
Bacon rashers, lean, grilled	5%

Extra lean mince	5%
Grilled lamb chops	5%

Rump steak with fat, fried	5%
Ham	4%

Braised lean steak	4%
Roast pheasant	4%

Roast pork	4%
Lean rump steak, grilled	3%

Roast chicken	3%
Roast duck	3%

Fried chicken in breadcrumbs	2%
Pork chops lean	2%

Roast turkey	2%
Stewed rabbit	2%

Veal	2%
Chicken breast grilled without skin	<1%

Ref:
Food Standards Agency (2002), McCance and Widdowson's The Composition of Foods, 6th summary edition. Royal Society of Chemistry. Nutritional information on pack.

Vegetables

Type	Saturated Fat

Mushrooms fried butter	11%
Garlic mushrooms	9%

Vegetable kiev	5%
Vegetable pastry	5%

Vegetable flan	5%
Chips fried in dripping	4%

Vegetarian sausage	4%
Potato salad with mayonnaise	4%

Nut roast	4%
Coleslaw with mayonnaise	4%

Potato fritters, battered	4%
Chips from the shop	3%

Okra stir – fried in corn oil	3%
Mashed potatoes with butter	3%

Mushrooms, fried in corn oil	2%
Quorn™	2%

Oven chips	2%
Roasted potatoes in lard	2%

French fries	2%
Boiled potatoes	1%

Soya beans	1%
Roasted potatoes in corn oil	1%

Chips, homemade fried in corn oil	1%
Potato waffles	1%

Coleslaw with reduced calorie dressing	1%
Green salad	1%

Ref:
Food Standards Agency (2002), McCance and Widdowson's The Composition of Foods, 6th summary edition. Royal Society of Chemistry. Nutritional information on pack.

Ready meals & prepared foods

Type	Saturated Fat

Doner kebabs, meat only	15%
Salami	15%

Beef burgers grilled	11%
Sausage roll (puff pastry)	11%

Garlic bread	10%
Liver pâté	10%

Pork pie	10%
Black pudding	9%

Frankfurter	9%
Luncheon meat, canned	9%

Doner kebabs in pitta bread with salad	8%
Poppadums	8%

Sausages grilled	8%
Steak and kidney pie	8%

Chicken pie	7%
Corned beef	6%

Cornish pastie	6%
Chicken wings BBQed	5%

Lasagne	5%
Liver sausage	5%

Macaroni cheese	5%
Meat samosas	5%

Naan bread	5%
Pizza, cheese and tomato, thin base	5%

Yorkshire pudding	5%
Bolognese sauce (with meat)	4%

Chicken tikka masala	4%
Scotch eggs	4%

Spring rolls (meat)	4%
Reduced fat sausages	4%

Prawn crackers	4%
Bacon, lettuce & tomato sandwich	3%

Beef casserole	3%
Beef, stir-fried with green peppers	3%

Chicken curry average take-away	3%
Chilli con carne	3%

Lancashire hotpot	3%
Moussaka	3%

Pizza, fish topped	3%
Cottage/Shepherd's Pie	2%

Egg mayo sandwich	2%
Pizza bacon and mushroom 2%	2%

Sweet and sour pork 2%	2%
Tuna mayo sandwich	<2%

Chicken salad sandwich	<1%
Low fat prawn sandwich	<1%

Quorn pieces	<1%
Soya mince	<1%

Ravioli canned in tomato sauce	<1%

Ref:
Food Standards Agency (2002), McCance and Widdowson's The Composition of Foods, 6th summary edition. Royal Society of Chemistry. Nutritional information on pack.

Fish

Type	Saturated Fat

Tuna pâté	8%
Taramasalata	4%

Grilled mackerel	4%
Grilled salmon	3%

Fish cakes grilled	3%
Salmon en croute	3%

Fish fingers, grilled	3%
Fish cakes, fried	2%

Roe, fried	2%
Kedgeree	2%

Mackerel fillets in tomato source	2%
Canned pilchards in tomato source	2%

Cod in batter	2%
Cod in crumbs	2%

Tuna in canned water	1%
Prawns	1%

Mussels	1%

Ref:
Food Standards Agency (2002), McCance and Widdowson's The Composition of Foods, 6th summary edition. Royal Society of Chemistry. Nutritional information on pack.

Drinks

Type	Saturated Fat

Drinking chocolate & malted drinks (whole milk)	3%
Cappuccino (whole milk)	3%

Fruit smoothies with milk or yogurt	3%
Latte	2%

Drinking chocolate & malted drinks (semi-skimmed milk)	1%
Tea, coffee black	1%

Fruit juice, squash	1%
Wines, beers, spirits	1%

Skinny cappuccino	1%
Milkshakes	1%

Ref:
Food Standards Agency (2002), McCance and Widdowson's The Composition of Foods, 6th summary edition. Royal Society of Chemistry. Nutritional information on pack.

SATFATNAV Your Route to Lower saturated Fat

Brought to you by Unilever

Sat Fat Debate

Watch the Sat Fat debate: Is Britain Eating Itself to Death?

Meal Tips

Eat the food you love – but healthier...

Sat Fat Family

Discover your family's
Sat Fat intake

SATFATNAV Your Route to Lower saturated Fat

Brought to you by Unilever

Sat Fat Debate

Watch the Sat Fat debate: Is Britain Eating Itself to Death?

Meal Tips

Eat the food you love – but healthier...

Sat Fat Family

Discover your family's Sat Fat intake

Discover your family's
Sat Fat intake