What are saturated fatty acids?

Saturated fatty acids are a type of fat molecule whose carbon atoms are connected exclusively by single bonds . This stable chemical structure means they are usually solid at room temperature – like butter or coconut oil.

They are found primarily in animal products such as meat, sausage, butter, cheese, and cream, but also in some vegetable fats like coconut oil and palm oil . Although saturated fatty acids were long considered "unhealthy," in moderate amounts they are a natural and important component of a balanced diet.

Properties and chemical structure

The term "saturated" means that each carbon atom in the fatty acid carries the maximum number of hydrogen atoms – meaning there are no double bonds . This makes saturated fatty acids particularly resistant to oxidation , which in turn makes them heat-resistant and gives them a long shelf life .

This stability is also the reason why they are frequently used in frying fats and baked goods .

Which foods contain saturated fatty acids?

Animal sources:

  • Butter, lard, cream

  • Cheese and whole milk products

  • Meat, sausages, bacon

  • egg yolk

Plant sources:

  • coconut oil

  • Palm oil

  • cocoa butter

Functions of saturated fatty acids in the body

1. Energy source:
Saturated fatty acids provide readily available energy and serve as an efficient energy storage medium.

2. Cell membranes and structure:
They are components of cell membranes and contribute to their stability. They are particularly important for cell structure in tissues with a high protective function (e.g., skin, nerves, liver).

3. Hormone and signaling molecule production:
Saturated fats are precursors for certain hormones and messenger substances that are involved in immune functions, metabolism and stress regulation.

4. Absorption of fat-soluble vitamins:
Like all fats, saturated fatty acids also enable the absorption of vitamins A, D, E and K , which can only be absorbed in the presence of fat.

Health assessment

For a long time, saturated fatty acids were associated with elevated cholesterol levels and a higher risk of cardiovascular disease . However, more recent research paints a more nuanced picture:

  • Excessive consumption can increase LDL cholesterol (“bad cholesterol”) , which can impair vascular health.

  • At the same time, certain saturated fatty acids – such as stearic acid (from cocoa or beef) – can have a neutral or even positive effect on cholesterol levels.

  • Therefore, the overall balance between saturated and unsaturated fatty acids is crucial.

Recommendations for daily intake

The German Nutrition Society (DGE) recommends that a maximum of 10% of total energy intake should come from saturated fatty acids.
Example:
With a daily requirement of 2000 kcal, this corresponds to approximately 22 g of saturated fatty acids .

A healthy fat balance can be achieved by:

  • Reduced animal fats (e.g., sausage, butter, fatty meat)

  • Prefer plant-based, unsaturated fats (e.g., olive oil, linseed oil, nuts)

  • Avoid trans fats , as these are significantly more harmful.

Advantages (in moderation)

  • Contribute to energy supply

  • They support cell growth and hormone production

  • Stable and heat-resistant , therefore well suited for frying.

  • Important for vitamin absorption and immune system

Risks of excessive consumption

  • Increased LDL cholesterol

  • Increased risk of arteriosclerosis and cardiovascular diseases

  • Obesity is promoted when more energy is consumed than is expended on a sustained basis.

Conclusion

Saturated fatty acids are a natural and necessary part of a healthy diet, but should be consumed consciously and in moderation . In small amounts, they are important for energy, cell structure, and hormone production. The key to good health is not complete abstinence, but rather the right balance between saturated and monounsaturated fatty acids . A balanced fat intake, with a focus on plant-based fats, promotes heart health, metabolism, and overall well-being.

Sources

  1. German Nutrition Society (DGE). (2020): Fat intake and fatty acids – DGE recommendations.

  2. Mensink RP, et al. (2016): Effects of saturated fatty acids on serum lipids and lipoproteins. Am J Clin Nutr , 103(3), 708–718.

  3. de Souza RJ, et al. (2015): Intake of saturated and trans unsaturated fatty acids and risk of all-cause mortality. BMJ , 351, h3978.

  4. Siri-Tarino PW, et al. (2010): Meta-analysis of prospective cohort studies evaluating the association of saturated fat with cardiovascular disease. Am J Clin Nutr , 91(3), 535–546.