Understanding That Ninety Five Percent of the Lipids in the Diet Are Triglycerides

December 2, 2025 •

3 min read

As much as 95 percent of the fats we consume are in the form of triglycerides, which the body primarily uses for energy or stores in adipose tissue. Understanding that ninety five percent of the lipids in the diet are triglycerides is the first step toward a deeper knowledge of fat metabolism.

Quick Summary

The vast majority of dietary lipids are triglycerides, which function as the body's main energy store and transport fat. This article explores triglycerides, other dietary lipids, and their functions.

Key Points

Dominant Dietary Lipid: Triglycerides account for more than ninety five percent of the lipids in the diet.
Energy Storage: The body primarily uses triglycerides for energy, and excess calories are converted into and stored as triglycerides in fat cells.
Minor Lipids: The remaining dietary lipids are mainly phospholipids (for cell membranes) and sterols (like cholesterol for hormones), with cholesterol mostly made by the body.
Digestion Process: Lipids are emulsified by bile in the small intestine and broken down by pancreatic lipase into fatty acids and monoglycerides for absorption.
Health Impact: Consuming excessive amounts of unhealthy saturated and trans fats can raise LDL cholesterol and increase the risk of heart disease.
Unsaturated vs. Saturated: Unsaturated fats are generally healthier, helping to lower bad cholesterol, while saturated fats can increase it.

What Are Triglycerides?

Triglycerides are the most common type of fat in both the diet and the body, making up more than 95 percent of the lipids consumed. These molecules consist of a single glycerol backbone to which three fatty acid chains are attached. Found in animal fats like butter and lard, as well as in vegetable oils such as olive and canola, triglycerides are a vital energy source for the body. When you consume more calories than your body needs, the excess energy is converted into triglycerides and stored in your fat cells for later use.

The Other Five Percent: Phospholipids and Sterols

While triglycerides are the dominant form, other important lipids make up the remaining percentage of dietary fat:

Phospholipids: Comprising about 2% of dietary lipids, these are crucial components of cell membranes and are found in both plant and animal foods. A unique feature of phospholipids is their structure; they have both water-soluble and water-insoluble ends, which allows them to serve as emulsifiers that help mix fat and water.
Sterols: This is the least common type of dietary lipid. Cholesterol, a well-known example, is a complex molecule found in animal products. Despite its reputation, cholesterol has essential functions, such as serving as a precursor for sex hormones and vitamin D. Most cholesterol in the body is produced internally rather than obtained from food. Plant sterols, found in plant-based foods, can actually help reduce LDL cholesterol absorption in the gut.

Digestion, Absorption, and Transport of Lipids

Since lipids are not water-soluble, their digestion and absorption pose a unique challenge for the body. The majority of fat digestion occurs in the small intestine with the help of bile and pancreatic lipase, which break down triglycerides into absorbable components. These components are then reassembled into triglycerides and packaged into chylomicrons for transport throughout the body.

Key Functions of Lipids in the Body

Beyond their role as an energy source, lipids perform several critical functions including energy storage, insulation and protection of organs, and facilitating the absorption of fat-soluble vitamins. Lipids are also essential for cell structure and signaling.

Comparing Saturated and Unsaturated Fats

The type of fatty acids in triglycerides influences their physical properties and health effects. Saturated fats, with no double bonds, are typically solid at room temperature and found in animal products and some tropical oils. Unsaturated fats, with at least one double bond, are usually liquid at room temperature and found in plant-based foods and fish.


Feature	Saturated Fats	Unsaturated Fats
Double Bonds	None.	At least one.
Room Temperature	Solid.	Liquid.
Sources	Animal products, some tropical oils.	Plant-based foods, fish.
Health Impact	Can raise LDL cholesterol.	Can help lower LDL cholesterol.

Trans fats should be avoided due to significant health risks.

Conclusion

Triglycerides are the undisputed champion of dietary fat, constituting the vast majority of our lipid intake. While we obtain much-needed energy and essential vitamins from these fats, understanding their composition and the distinctions between saturated and unsaturated types is critical for managing our health. A balanced diet that emphasizes unsaturated fats and limits processed, high-fat foods supports cardiovascular health and overall well-being. For a more detailed look into dietary recommendations, authoritative organizations like the World Health Organization provide comprehensive guidelines.

Sources of Healthy Unsaturated Fats

Avocados
Nuts (walnuts, almonds, pecans)
Seeds (flaxseeds, chia seeds)
Olive oil
Fatty fish (salmon, mackerel, sardines)
Canola oil
Soybean oil

Frequently Asked Questions

The primary function of triglycerides is to serve as the body's main form of stored energy. They are either used as fuel or stored in fat cells for later use.

In addition to triglycerides, our diet also contains smaller amounts of phospholipids and sterols. Phospholipids help form cell membranes, while sterols like cholesterol are important for hormone production.

Lipids are digested in the small intestine with the help of bile, which emulsifies them, and lipase enzymes, which break them down. The products are then absorbed into intestinal cells and transported via chylomicrons.

Saturated fats have no double bonds in their chemical structure and are typically solid at room temperature, while unsaturated fats contain double bonds and are liquid at room temperature.

Sources of healthy unsaturated fats include avocados, nuts, seeds, olive oil, and fatty fish like salmon.

High triglyceride levels, especially when combined with low 'good' HDL cholesterol, can increase your risk of heart disease, heart attack, and stroke.

No, while fats are calorie-dense, the nutritional value and health effects differ based on their type. All dietary fats provide about 9 calories per gram, but some are healthier than others.