The Healthy Food Guide team believe that making small diet and lifestyle changes brings the best long-term gains. We look at the science behind the headlines and promote a balanced way of eating.

Watching your cholesterol? Check the amount of saturates (as well as total fat) in popular brands


Make a little go a long way…

Health experts continue to recommend that we reduce the amount of saturated fat in our diets. The guidelines recommend a maximum of 20g a day for adults. Lowering your intake of saturated fats helps you to lower your risk of heart disease and stroke, as long as you’re also eating a balanced healthy diet and maintaining a healthy body weight.

Label know-how
Saturates are found mainly in animal fats, including the fat in meat and in full-fat dairy products. But they’re often ‘hidden’ in processed foods, too, so read the labels carefully. These are the figures to watch:
High in saturates – more than 5g per 100g
Low in saturates – 1.5g or less per 100g

Fat and saturates per 10g serving (2tsp)

Benecol Light, around £3.50/500g
0.4g saturates (3.5g fat)

Flora Pro.Activ Light, £3.50/500g
0.8g saturates (3.5g fat)

Bertolli Light, £1.80/500g
0.9g saturates (3.8g fat)

Flora Original, £1.50/500g
1g saturates (4.5g fat)

Bertolli Original, £1.80/500g
1.3g saturates (5.9g fat)

Benecol Buttery, around £3.50/500g
1.3g saturates (6g fat)

I Can’t Believe It’s Not Butter Original, £1.45/500g
2g saturates (5.9g fat)

Lurpak Lighter Spreadable Slightly Salted, £3.25/500g
2.2g saturates (5.7g fat)

Clover, £1.50/500g
2.5g saturates (6.5g fat)

Anchor Spreadable, £1.75/250g
3.1g saturates (7.7g fat)

Lactofree Spreadable, £1.65/250g
3.5g saturates (7.5g fat)

Kerrygold Softer Butter, £1.90/250g
4.8g saturates (8g fat)

Related article: How much fat in that milk drink?