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Fat Composition in different Cooking Oils

Fat Composition in different Cooking Oils
Type of oil or fatSaturated (%)Monounsaturated (%)Polyunsaturated (%)Uses
Safflower oil (linoleic)6.5115.178.4Cooking, salad dressings, margarine
Canola oil7.4664.128.49Frying, baking, salad dressings
Almond oil8.5973.1918.22Baking, sauces, flavoring
Hemp oil91279Cooking, salad dressings, ...
Walnut oil9.5623.9566.49Cooking (most chefs do not use walnut oil for high temperature cooking, as heating can remove some of the oil's flavour & nutrition and produce a slight bitterness), cold dishes, salad dressings
Grapeseed oil10.016.8473.12Cooking, salad dressings, margarine
Sunflower oil (linoleic)10.7920.4268.8Cooking, salad dressings, margarine, shortening
Avocado oil12.173.814.11Frying, sautéing, dipping oil, salad oil
Mustard oil12.5964.3323.1Cooking, frying, deep frying, salads, dressings. Very clean flavoured & palatable.
Corn oil13.628.9757.43Frying, baking, salad dressings, margarine, shortening
Olive oil (extra light)14.1974.9910.82Sautee, stir frying, frying, cooking, salad oils, margarine
Olive oil (extra virgin)14.1974.9910.82Cooking, salad oils, margarine
Olive oil (refined)14.1974.9910.82Sautee, stir frying, cooking, salad oils, margarine
Olive oil (virgin)14.1974.9910.82Cooking, salad oils, margarine
Sesame oil (dark)14.8541.5343.62Cooking
Sesame oil (light)14.8541.5343.62Cooking, deep frying
Soybean oil16.2723.6960.0Cooking, salad dressings, vegetable oil, margarine, shortening
Peanut oil17.7748.5833.65Frying, cooking, salad oils, margarine
Rice bran oil20.9641.8137.23Cooking, frying, deep frying, salads, dressings. Very clean flavoured & palatable.
Margarine, soft204733Cooking, baking, condiment
Cottonseed oil27.118.6254.29Margarine, shortening, salad dressings, commercially fried products
Lard41.147.2311.73Baking, frying
Palm oil51.5738.79.73Cooking, flavoring, vegetable oil, shortening
Butter, salted68.127.874.0Cooking, baking, condiment, sauces, flavoring
Butter, without salt68.127.874.0Cooking, baking, condiment, sauces, flavoring
Butter oil, anhydrous65.6330.453.92Cooking, baking, condiment, sauces, flavoring
Ghee, clarified butter65323Deep frying, cooking, sautéeing, condiment, flavoring
Margarine, hard80146Cooking, baking, condiment
Coconut oil91.926.161.91Commercial baked goods, candy and sweets, whipped toppings, nondairy coffee creamers, shortening
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