Healthy saturated fats can be a part of a balanced diet when consumed in moderation. These fats can come from natural sources that offer various health benefits. Here are some examples of healthy saturated fats and their respective measurements.

1. Coconut Oil: Coconut oil is rich in lauric acid, a type of saturated fat that may have potential health benefits. It’s a powerful anti-fungal and people who consume it with polyphenols don’t gain weight!! It is often used in cooking and baking and can also be used topically for skin and hair care. 1/2 cup=
   • Calories: 940 kcal
   • Protein: 0g
   • Carbohydrates: 0g
   • Fat: 112g
2. Dark Chocolate: Dark chocolate with a high cocoa content contains saturated fat, primarily stearic acid, which has a neutral effect on cholesterol levels. In addition, dark chocolate is a source of antioxidants. For dark chocolate, particularly the kind with a high cocoa content (around 70-85%), here’s an approximation of the macros for 4 squares, assuming each square is about 10 grams (so 40 grams total):
   • Calories: Approximately 220 kcal
   • Fat: Around 15g (varies by brand, with saturated fat being a significant portion)
   • Carbohydrates: Roughly 24g (this includes some fiber and sugars)
   • Protein: About 3g
   • Fiber: Approximately 3-4g
3. Grass-Fed Butter: Butter from grass-fed cows is a source of saturated fats, including butyric acid, which may support gut health. It’s also a good source of fat-soluble vitamins like vitamin A and vitamin K2. For 1/2 cup:
   • Calories: 408 kcal
   • Protein: 0.5g
   • Carbohydrates: 0.1g
   • Fat: 46g
4. Whole Eggs: Egg yolks contain saturated fat but are also packed with essential nutrients, including choline, which is important for brain and liver health. Eggs are a valuable source of high-quality protein. 4 large eggs = 1/2 cup
   • Calories: 312 kcal
   • Protein: 26g
   • Carbohydrates: 2g
   • Fat: 21g
5. Fatty Fish: Fish like salmon, mackerel, and sardines provide healthy saturated fats along with heart-healthy omega-3 fatty acids. These fats can support cardiovascular health and reduce inflammation. For a 1/2 cup serving
   • Calories: 367 kcal
   • Protein: 39g
   • Carbohydrates: 0g
   • Fat: 22g
6. Nuts: Nuts, including macadamia nuts and almonds, contain small amounts of saturated fat along with unsaturated fats. They are a good source of healthy fats, fiber, and a variety of essential nutrients. For 1/2 cup of almonds:
   • Calories: 413 kcal
   • Protein: 15g
   • Carbohydrates: 14g
   • Fat: 36g
7. Full-Fat Dairy: Full-fat dairy products like yogurt, cheese, and milk contain saturated fats along with vitamins and minerals. These dairy products can be part of a balanced diet when consumed in moderation. For 1/2 cup serving:
   • Calories: 150 kcal
   • Protein: 8g
   • Carbohydrates: 12g
   • Fat: 8g

This list can help you moderate your fat and carb intake according to the recommendations on the Macro blogs for Overweight, Obese 1 and Obese 2.