Understanding the Types of Fat: What are two examples of fat?

October 27, 2025 •

3 min read

Every gram of fat contains 9 kcal of energy, more than double that of carbohydrates or protein. The most common types found in our diet are saturated and unsaturated fats, each with distinct chemical structures and health impacts.

Quick Summary

This article explores the two primary classifications of dietary fat, saturated and unsaturated, detailing their fundamental differences, food sources, and respective effects on health and cholesterol levels. It includes a comparison table, key takeaways, and frequently asked questions to provide a complete overview.

Key Points

Saturated Fat: An example is the solid fat found in butter and meat, which can raise LDL cholesterol levels when consumed in excess.
Unsaturated Fat: A beneficial example is the liquid fat found in olive oil and avocados, which can help lower LDL cholesterol.
Fat's Function: All fats are a concentrated source of energy, and they are essential for absorbing fat-soluble vitamins (A, D, E, and K).
Trans Fat: An unhealthy fat, often created artificially, that should be limited as it raises LDL cholesterol and lowers HDL cholesterol.
Dietary Balance: The key to a healthy diet is to replace sources of saturated and trans fats with unsaturated fats from plant-based and fish sources.

Saturated Fat: An Example Found in Butter and Meats

Saturated fat is a type of fat where the fatty acid chains have all single bonds, meaning they are "saturated" with hydrogen atoms. This chemical structure causes them to be solid at room temperature. Historically considered unhealthy, modern science presents a more nuanced view, though high consumption is still linked to increased levels of LDL (“bad”) cholesterol, raising the risk of heart disease.

Common Sources of Saturated Fat

Saturated fats are primarily found in animal-based products, though some plant-based oils are also notable sources. Limiting intake of these sources, or replacing them with unsaturated options, is a key component of many heart-healthy diets.

Examples of animal-based sources:

Butter and other full-fat dairy: Cheese, cream, and whole milk.
Fatty cuts of meat: Beef, pork, and lamb.
Poultry skin: The skin on chicken and turkey.
Lard and ghee: These fats rendered from animal products are high in saturated fat.

Examples of plant-based sources:

Coconut oil: Contains about 87% saturated fat.
Palm oil and palm kernel oil: Used in many processed snacks and margarines.

Unsaturated Fat: An Example Found in Olive Oil and Avocados

Unsaturated fat is characterized by having one or more double bonds in its fatty acid chains. These bonds create kinks in the molecular structure, which prevents them from packing tightly together, resulting in a liquid state at room temperature. Unsaturated fats are generally considered healthier than saturated fats, as they can help reduce LDL cholesterol levels and provide other health benefits.

There are two main categories of unsaturated fats:

Monounsaturated fats: Have one double bond. Examples include olive oil, avocado, and most nuts.
Polyunsaturated fats: Have two or more double bonds. This category includes the essential omega-3 and omega-6 fatty acids.

Common Sources of Unsaturated Fat

Incorporating foods rich in unsaturated fats can be beneficial for heart health and overall well-being.

Examples of monounsaturated fat sources:

Olive oil: Particularly extra virgin olive oil.
Avocados: A rich source of monounsaturated fat, and a popular food in many healthy diets.
Nuts and seeds: Such as almonds, peanuts, pecans, and sesame seeds.

Examples of polyunsaturated fat sources:

Oily fish: Salmon, mackerel, and sardines are rich in omega-3 fatty acids.
Plant-based oils: Soybean oil, sunflower oil, and corn oil contain omega-6 fatty acids.
Walnuts and flaxseeds: Excellent plant-based sources of omega-3s.

The Role of Trans Fats

While not one of the two main categories, it is important to mention trans fats. These are typically created through a process called hydrogenation, which turns liquid vegetable oils into solid fats. Industrially produced trans fats are considered the most harmful type of fat, as they raise LDL cholesterol and lower HDL ("good") cholesterol. Found in many packaged foods, fried items, and margarines, many food manufacturers have removed them due to health concerns, and regulations are in place to limit their use.

Comparison Table: Saturated vs. Unsaturated Fats


Feature	Saturated Fats	Unsaturated Fats
State at Room Temp.	Solid	Liquid
Chemical Structure	All single bonds	At least one double bond
Primary Sources	Animal products (butter, red meat), some tropical oils (coconut, palm)	Plant-based foods (olive oil, avocados, nuts, seeds), fish
Effect on LDL ('Bad') Cholesterol	Can increase levels	Can help lower levels
Effect on HDL ('Good') Cholesterol	Can increase levels	Can help maintain or raise levels
Health Impact	Associated with increased heart disease risk with high intake	Often considered beneficial for heart health when replacing saturated fats

Conclusion

Understanding the distinction between saturated and unsaturated fats is a crucial step towards making healthier dietary choices. While butter and olive oil provide clear examples of each type, respectively, it is the overall balance of fats in one's diet that truly matters. Shifting consumption away from excessive saturated fat, particularly from processed and animal sources, towards nutrient-rich unsaturated fats from plants and fish can significantly benefit cardiovascular health and overall well-being. Ultimately, a balanced diet that prioritizes healthy fats and limits harmful ones is the most effective approach for long-term health.

This article provides general information. For personalized dietary advice, always consult with a healthcare provider or a registered dietitian.

Frequently Asked Questions

Saturated fat is a type of dietary fat that is typically solid at room temperature and primarily comes from animal sources like butter, meat, and full-fat dairy, as well as some plant sources like coconut and palm oils.

Unsaturated fat is a type of dietary fat that is liquid at room temperature. It is mainly found in plant-based oils, avocados, nuts, and seeds, as well as fish.

High consumption of saturated fat can raise the levels of LDL ("bad") cholesterol in the blood, which increases the risk of heart disease and stroke.

Replacing saturated fats with unsaturated fats can help lower LDL cholesterol while maintaining or even raising HDL ("good") cholesterol levels, which is beneficial for heart health.

Not all plant-based fats are created equal. While many are high in healthy unsaturated fats (e.g., olive oil), some tropical plant oils like coconut and palm oil are high in saturated fats.

Trans fats are artificially created fats that not only raise LDL cholesterol but also lower HDL cholesterol, making them the most harmful type of fat for heart health.

Weight gain is not caused by fat alone but is a result of consuming more calories than you burn. However, because fat is energy-dense, it's easy to consume excess calories from high-fat foods.