5 foods with low -saturated fat content that dietologists want you to eat

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The internet is filled with praise for high-fat, keto-friendly diets. However, most healthcare professionals still advocate for low-saturated fat diets to support cardiovascular health, a recommendation that has stood the test of time.

With so much conflicting information, it can be challenging to know what to believe. Nutrition is a complex field, and the best approach is to follow the advice of a registered dietitian who can tailor recommendations to your medical history, family background, and lifestyle. If a low-saturated fat diet is suggested for you, this guide will help you navigate it effectively.

Let’s explore what a low-saturated fat diet entails and which foods to include to make this eating pattern easy to follow.

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What Is a Low-Saturated Fat Diet?

According to MyFitnessPal dietitian Katherine Basbaum, a low-saturated fat diet focuses on limiting foods high in *saturated* fats while still allowing *unsaturated* fats.

But what exactly are saturated fats?

“They are fats that remain solid at room temperature and are commonly found in animal products and processed foods, such as beef, pork, butter, cookies, and cakes,” she explains (1).

The Dietary Guidelines for Americans (DGA) 2020-2025 recommend that no more than 10% of daily calories come from saturated fats (2).

This recommendation is based on decades of research showing that reducing saturated fat intake can improve heart health by lowering cholesterol levels (4).

For someone consuming 2,000 calories daily, this translates to about 20 grams or less of saturated fat per day (3).

This limit can be reached quickly. For example:

Foods high in saturated fats are often also high in calories. While it’s okay to enjoy these foods in moderation, frequent consumption can make weight management challenging. Monitoring your saturated fat intake can help! (3, 4).

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What’s More Important: Saturated Fat or Dietary Cholesterol?

When it comes to heart health, reducing saturated fat intake is more important than limiting dietary cholesterol.

Science has evolved, showing that dietary cholesterol doesn’t impact blood cholesterol as much as once thought (5). In fact, the DGA removed dietary cholesterol limits in their latest guidelines due to insufficient evidence supporting its impact (2).

Good news: foods like eggs, which are higher in dietary cholesterol, are now recommended in moderation by the American Heart Association as part of a healthy diet (6).

About the Experts

Katherine Basbaum, MS, RD is a food data curator at MyFitnessPal. She holds a master’s degree in Nutritional Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her dietetic internship at UVA Health, where she also works as a nutrition counselor for cardiology patients.

Elizabeth Shaw, MS, RDN, CPT is a nutritionist, four-time cookbook author, and pioneer in early-stage nutrition. She is the president and owner of Shaw Simple Swaps, a U.S.-based nutritional communication and consulting firm.

5 Low-Saturated Fat Foods That Are Good for You

Numerous low-saturated fat foods are also rich in other essential nutrients. Here are five top picks that dietitians often recommend:

Almonds

Nutrition per 1-ounce serving (7):
Calories: 160; Total Fat: 14 g; Saturated Fat: 1 g; Carbohydrates: 6 g; Sugar: 1 g; Fiber: 4 g; Protein: 6 g

Almonds are low in saturated fat and provide a good source of fiber and protein, helping you stay full longer and supporting your nutritional goals (8, 9).

How to Enjoy: Snack on a handful of almonds, add them to salads, or blend them into energy bites.

Avocados

Nutrition per ⅓ avocado (50 g) (10):
Calories: 80; Total Fat: 7 g; Saturated Fat: 1 g; Carbohydrates: 4 g; Sugar: 0 g; Fiber: 3 g; Protein: 1 g

Avocados are nutrient-dense and low in saturated fat, making them a heart-healthy choice. They’re also rich in fiber (2, 10).

How to Enjoy: Add avocado to toast, salads, or pair it with protein-rich dishes.

Canned Tuna

Nutrition per 3-ounce serving (11):
Calories: 110; Total Fat: 2.5 g; Saturated Fat: 1 g; Carbohydrates: 0 g; Sugar: 0 g; Fiber: 0 g; Protein: 20 g

Canned tuna is a convenient, low-saturated fat, high-protein option that supports muscle maintenance and weight management (8, 12).

How to Enjoy: Mix tuna with avocado, add it to salads, or enjoy it with whole-grain crackers.

Non-Fat Greek Yogurt

Nutrition per 1-cup serving (13):
Calories: 150; Total Fat: 1 g; Saturated Fat: 0.5 g; Carbohydrates: 9 g; Sugar: 8 g; Fiber: 0 g; Protein: 25 g

Non-fat Greek yogurt is low in saturated fat and packed with protein and probiotics, making it a versatile and nutritious choice (13, 14).

How to Enjoy: Use it as a base for breakfast bowls, as a substitute for mayo, or in creamy dressings.

Lentils

Nutrition per ½-cup cooked serving (15):
Calories: 150; Total Fat: 6.5 g; Saturated Fat: 1 g; Carbohydrates: 17.5 g; Sugar: 1.5 g; Fiber: 7 g; Protein: 8 g

Lentils are a plant-based source of protein and fiber, making them a filling and low-saturated fat option (8, 9).

How to Enjoy: Use lentils in tacos, salads, or soups for a nutritious boost.

Frequently Asked Questions (FAQs)