What Does It Mean When It Says Fat of Which Saturates? A Complete Guide

December 25, 2025 •

4 min read

According to the U.S. Food and Drug Administration (FDA), saturated fat, sodium, and added sugars are key nutrients on nutrition labels that Americans generally consume too much of. Deciphering the often-confusing language on these labels is crucial for making informed decisions about what you eat, especially when it comes to understanding the breakdown of fat content.

Quick Summary

This guide explains the nutrition label phrase 'fat of which saturates,' detailing how it breaks down total fat and why it's important for heart health. It clarifies the distinction between different fat types and provides practical tips for monitoring saturated fat intake.

Key Points

Saturated Fat is a Subset: 'Fat of which saturates' shows how much of the product's total fat is saturated fat, a specific type of dietary fat.
Total vs. Saturated: The 'Total Fat' figure on a nutrition label includes all types of fat, while 'of which saturates' specifies the saturated portion.
Heart Health Concerns: High intake of saturated fat can raise LDL ('bad') cholesterol, increasing the risk of heart disease.
Common Sources: Saturated fats are primarily found in animal products like red meat and full-fat dairy, as well as tropical oils such as coconut and palm oil.
Informed Choices: Knowing this distinction allows you to make healthier food choices by opting for products with lower saturated fat content and replacing them with unsaturated fats.
Not All Fats Are Equal: Saturated fats are often solid at room temperature, whereas healthier unsaturated fats (like olive oil) are typically liquid.
Checking the Ingredients: You can get an extra clue about saturated fat content by looking at the ingredients list, especially if butter, palm oil, or similar ingredients appear early.

Navigating the nutritional information on packaged foods can be challenging. The phrase 'Fat of which saturates' is a common point of confusion, but its meaning is simple once you understand the basics of dietary fats. All fats listed on a nutrition label, whether healthy or unhealthy, are grouped under "Total Fat." The subsequent line, "of which saturates," is a subcategory, revealing exactly how much of that total fat is made up of saturated fats.

What is Total Fat?

Total Fat is the overall amount of fat contained in a single serving of the product. This includes all types of fats: saturated, monounsaturated, and polyunsaturated. Your body needs a certain amount of fat to function correctly; it's a key source of energy, helps absorb certain vitamins, and is vital for many bodily processes. However, the type of fat you consume is what truly matters for your health. While Total Fat provides a calorie count (9 kcal per gram), it doesn't offer enough information on its own for making a healthy dietary choice.

What are Saturated Fats?

Saturated fats are one type of dietary fat, commonly found in animal-based products like meat and full-fat dairy, as well as some plant-based oils such as palm and coconut oil. Unlike healthier unsaturated fats, saturated fats are typically solid at room temperature. The American Heart Association (AHA) and other health organizations recommend limiting saturated fat intake because excessive amounts can raise LDL ('bad') cholesterol levels, which is a risk factor for heart disease and stroke. Therefore, the 'of which saturates' number is a critical figure for assessing the health impact of a food product.

Why the Distinction Matters for Your Health

Understanding the breakdown of fat is crucial for managing your dietary intake. Nutrition labels are designed to help you choose wisely, and the 'of which saturates' line allows for this differentiation. For a person on a 2,000-calorie diet, the Dietary Guidelines for Americans recommend limiting saturated fat to less than 10% of total daily calories, which is about 22 grams. Seeing a high number under 'of which saturates' can be a clear indicator to opt for a different product or to consume that food in moderation.

Practical Steps for Reading Labels

Check the Total Fat: Look at the total fat content first to understand the overall fat quantity.
Inspect the Saturates: Immediately check the 'of which saturates' line to see the amount of saturated fat. For comparison, the NHS in the UK suggests aiming for less than 1.5g of saturated fat per 100g to be considered low.
Cross-Reference the Ingredients: Check the ingredients list, as items are listed in descending order by weight. If ingredients like butter, palm oil, or fatty meats appear high up, it's a clue that the saturated fat content will be higher.
Look for Traffic Light Labels: Some food labels use a traffic light system, where red, amber, or green indicate high, medium, or low amounts of fat, saturates, and other nutrients.

Comparison Table: Saturated vs. Unsaturated Fats


Feature	Saturated Fats	Unsaturated Fats
State at Room Temp.	Solid (e.g., butter)	Liquid (e.g., olive oil)
Common Sources	Red meat, full-fat dairy, coconut oil, palm oil	Olive oil, avocado, nuts, seeds, oily fish
Chemical Bonds	Single bonds between carbon molecules	At least one double bond between carbon molecules
Heart Health Impact	Can raise LDL ('bad') cholesterol	Can help lower LDL cholesterol when replacing saturated fats

Making Healthier Dietary Choices

To manage your saturated fat intake, focus on substituting unhealthy options with healthier ones. For instance, replace red meat with lean chicken or fish, and swap butter with vegetable-based oils like canola or olive oil. Opt for low-fat or nonfat dairy products instead of full-fat versions, and prioritize foods that are naturally low in saturated fats, such as fruits, vegetables, and whole grains.

Conclusion

In short, the phrase 'fat of which saturates' clarifies that the listed figure is a subset of the total fat. This distinction is crucial for understanding the health profile of your food. While total fat is necessary for bodily functions, managing your intake of saturated fat is a key step towards maintaining healthy cholesterol levels and reducing the risk of heart disease. By using the nutrition label as a tool for making informed choices, you can better manage your overall dietary health.

What does it mean when it says fat of which saturates? A Quick Review

Total Fat Breakdown: The phrase explains how much of the total fat content is made up of saturated fats.
Health Implications: Monitoring saturated fat intake is important for heart health and managing cholesterol levels.
Smart Shopping: Use this information to compare products and make healthier choices by selecting foods lower in saturated fats.
Reading Labels: Always check the 'of which saturates' value and cross-reference with the ingredients list for a complete picture.
Informed Decisions: The label empowers consumers to control their diet by distinguishing between types of fat.

Foods and Saturated Fat

High Saturated Fat: Foods high in saturated fat often include baked goods, fried foods, fatty meats, and whole-fat dairy.
Low Saturated Fat: Healthier options to choose include lean meats, fish, vegetable oils, and a diet rich in fruits, vegetables, and whole grains.

Frequently Asked Questions

Saturated fat is listed separately because it has a different health impact than other fats. While some fat is essential for the body, excessive saturated fat intake is linked to higher LDL cholesterol, which is a risk factor for heart disease.

According to NHS guidelines, a food is considered high in saturated fat if it contains more than 5g of saturates per 100g. Products with 1.5g or less per 100g are considered low.

Not necessarily. A 'low fat' product is defined as having 3g or less of total fat per 100g. However, it might still be high in sugar, which can add extra calories and have its own health implications.

Saturated fat is found in many foods. Animal products like fatty meats (e.g., beef, pork, lamb), full-fat dairy (e.g., butter, cheese, ice cream), and certain plant-based oils (e.g., palm and coconut oil) are common sources.

To reduce saturated fat, you can choose leaner cuts of meat, opt for low-fat dairy, and cook with unsaturated fats like olive or canola oil instead of butter. Eating more fruits, vegetables, and whole grains also helps.

No, fat is an essential macronutrient. Unsaturated fats, found in foods like avocados, nuts, and fish, are often considered healthier and can benefit heart health. The key is to manage the type and amount of fat you consume.

On a color-coded label, red signifies a high amount of saturated fat, amber is a medium amount, and green indicates a low amount. This system provides a quick visual guide to help you choose healthier options.