Sat Fat Café

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 and cooking habits can significantly reduce your sat fat intake and point the family in the right direction – away from Sat Fat Town!

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. 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.

Click an item from the shelf for its sat fat stats.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.