Saturated fat
What it is and what it does
- Saturated fatty acids (SFA) contain only single carbon-carbon bonds, that is, no double bonds. (WHO (2023). Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline. Geneva: World Health Organization)
- The body can make saturated fatty acids, so they are not required in the diet. (EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water)
- Saturated fats, including those in coconut and palm oil, are solid at room temperature. (MedlinePlus Patient Instructions: Dietary fats explained (review date 7/24/2024))
- Like other fats, saturated fats are a major energy source for the body. (EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water)
- Fats add energy, texture, flavour and taste, and make the diet more palatable. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Individual saturated fatty acids differ in their effects on the cholesterol-carrying fractions in blood. (FAO (2010). Fats and fatty acids in human nutrition: Report of an expert consultation (Joint FAO/WHO, Geneva, 10-14 November 2008). FAO Food and Nutrition Paper 91)
Why it matters
- Too much: a high intake of saturated fat increases calorie intake. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- EFSA found no level of saturated fatty acid intake below which there is no adverse effect. (EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water)
- WHO: foods containing high levels of saturated fat should be eaten sparingly to stay within the recommended intake. (WHO (2023). Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline. Geneva: World Health Organization)
- ICMR-NIN: limit ghee or butter to just 1-2 teaspoons a day, or avoid them if possible. (ICMR-NIN. Dietary Guidelines for Indians 2024)
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adults (total fat, context) | 15-35 % of energy | AMDR for total fat | ICMR-NIN 2020 |
| Adults (total fat, context) | at least 20 g/day | Minimum fat intake (food sources) | ICMR-NIN 2020 |
| Adults | not more than 5 % of total energy per day | DGI threshold above which saturated fat use is 'excessive' | ICMR-NIN (DGI 2024) |
| Adults (2000 kcal diet) | not more than 10 g/day of visible saturated fat (ghee, butter, palm or coconut oil) | DGI threshold above which saturated fat use is 'high' | ICMR-NIN (DGI 2024) |
| Adults and children | 10 (WHO further suggests less than 10) % of total energy | WHO recommendation (strong); further reduction is conditional | WHO (not an Indian value) |
| All | as low as possible | EFSA conclusion (no PRI, AI or UL set) | EFSA (EU, not an Indian value) |
India’s own figure (ICMR-NIN 2020) comes first. Figures from other bodies are shown only where they help, and say whose they are.
Sources: ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020; ICMR-NIN. Dietary Guidelines for Indians 2024; WHO (2023). Saturated fatty acid and trans-fatty acid intake for adults and children: WHO guideline. Geneva: World Health Organization; EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications 2017:e15121 (doi 10.2903/sp.efsa.2017.e15121); sections 3.2 Carbohydrates and dietary fibre, 3.3 Fats, 3.5 Water
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Saturated fat (total) | ||
| Kuttu (buckwheat) | 0.741 g | USDA FDC 170286 |
| Proso millet | 0.723 g | USDA FDC 169702 |
| Fonio | 0.59 g | FAO WAFCT 2019 |
| Teff | 0.449 g | USDA FDC 169747 |
| Rajgira (amaranth) | 1140 mg | IFCT A002 |
| Bajra (pearl millet) | 875 mg | IFCT A003 |
| Little millet | 589 mg | IFCT A016 |
| Quinoa | 570 mg | IFCT A009 |
| Ragi (finger millet) | 317 mg | IFCT A010 |
| Kodo millet | 246 mg | IFCT A017 |
| Jowar (sorghum) | 163 mg | IFCT A005 |
| Caprylic acid (C8:0) | ||
| Kuttu (buckwheat) | 0.035 g | USDA FDC 170286 |
| Capric acid (C10:0) | ||
| Kuttu (buckwheat) | 0.018 g | USDA FDC 170286 |
| Lauric acid (C12:0) | ||
| Kuttu (buckwheat) | 0.01 g | USDA FDC 170286 |
| Proso millet | 0.003 g | USDA FDC 169702 |
| Myristic acid (C14:0) | ||
| Kuttu (buckwheat) | 0.025 g | USDA FDC 170286 |
| Quinoa | 82.76 mg | IFCT A009 |
| Rajgira (amaranth) | 10.68 mg | IFCT A002 |
| Palmitic acid (C16:0) | ||
| Proso millet | 0.528 g | USDA FDC 169702 |
| Kuttu (buckwheat) | 0.45 g | USDA FDC 170286 |
| Teff | 0.328 g | USDA FDC 169747 |
| Rajgira (amaranth) | 891 mg | IFCT A002 |
| Bajra (pearl millet) | 729 mg | IFCT A003 |
| Little millet | 487 mg | IFCT A016 |
| Quinoa | 434 mg | IFCT A009 |
| Ragi (finger millet) | 290 mg | IFCT A010 |
| Kodo millet | 211 mg | IFCT A017 |
| Jowar (sorghum) | 149 mg | IFCT A005 |
| Stearic acid (C18:0) | ||
| Proso millet | 0.154 g | USDA FDC 169702 |
| Teff | 0.096 g | USDA FDC 169747 |
| Kuttu (buckwheat) | 0.047 g | USDA FDC 170286 |
| Rajgira (amaranth) | 172 mg | IFCT A002 |
| Bajra (pearl millet) | 128 mg | IFCT A003 |
| Little millet | 102 mg | IFCT A016 |
| Quinoa | 52.88 mg | IFCT A009 |
| Kodo millet | 28.4 mg | IFCT A017 |
| Ragi (finger millet) | 27.86 mg | IFCT A010 |
| Jowar (sorghum) | 14.22 mg | IFCT A005 |
| Arachidic acid (C20:0) | ||
| Teff | 0.018 g | USDA FDC 169747 |
| Rajgira (amaranth) | 36.02 mg | IFCT A002 |
| Bajra (pearl millet) | 18.21 mg | IFCT A003 |
| Kodo millet | 3.84 mg | IFCT A017 |
| Behenic acid (C22:0) | ||
| Teff | 0.007 g | USDA FDC 169747 |
| Rajgira (amaranth) | 15.61 mg | IFCT A002 |
| Kodo millet | 2.22 mg | IFCT A017 |
| Lignoceric acid (C24:0) | ||
| Rajgira (amaranth) | 13.51 mg | IFCT A002 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Partial hydrogenation of vegetable oils (as in vanaspati) turns liquid oil solid by converting unsaturated fatty acids into saturated fatty acids and trans fatty acids. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Refining oils does not change their fatty acid composition (it changes the minor components). (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Ghee and butter are saturated fats; coconut oil, palm oil and vanaspati also contain saturated fat. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- WHO lists butter, palm and coconut oil, cream, cheese and ghee among foods with saturated fat. (WHO fact sheet: Healthy diet (26 January 2026))