The recommended daily intake of saturated fat varies slightly depending on the health authority, but general guidelines are as follows:
- The British Heart Foundation and NHS recommend that men consume less than 30 grams of saturated fat per day, and women less than 20 grams per day
- The American Heart Association suggests limiting saturated fat to about 13 grams or less per day if consuming a 2,000-calorie diet, which is about 5% to 6% of daily calories from saturated fat
- The Dietary Guidelines for Americans recommend keeping saturated fat intake to less than 10% of total daily calories. For a 2,000-calorie diet, this corresponds to about 20 grams of saturated fat per day
- Some experts recommend a middle ground of about 7% of daily calories from saturated fat, which would be roughly 16 grams for women and 19 grams for men on average calorie intakes
In summary, most guidelines suggest keeping saturated fat intake below 10% of daily calories, which translates roughly to 20 grams or less per day for an average adult. Men often have a slightly higher recommended limit (around 30 grams), while women have a lower limit (around 20 grams). The American Heart Association is more conservative, recommending 5-6% of calories from saturated fat (about 13 grams on a 2,000-calorie diet). Limiting saturated fat is advised because excessive intake can raise LDL ("bad") cholesterol and increase heart disease risk. It is also recommended to replace saturated fats with healthier unsaturated fats rather than refined carbohydrates
