Nutrient & Flavor Information For Common Cooking Oils (Per Tbsp)
Olive Oil
Total Fat: 14
Saturated Fat: 2
Polyunsaturated Fat: 2
Monounsaturated Fat: 10
Benefits: Contains Vitamin E (tocopherols), Polyphenols (such as hydroxytyrosol and oleuropein)
Description: A staple in Mediterranean cuisine with a rich flavor.
Applications: Salad dressings, marinades, drizzling, low to medium heat cooking
Vegetable Oil
Total Fat: 14
Saturated Fat: 2
Polyunsaturated Fat: 9
Monounsaturated Fat: 3
Benefits: Contains Vitamin E (tocopherols and tocotrienols)
Description: A versatile oil with a neutral flavor and high smoke point.
Applications: Frying, sautéing, baking, general cooking
Canola Oil
Total Fat: 14
Saturated Fat: 1
Polyunsaturated Fat: 4
Monounsaturated Fat: 7
Benefits: Contains Vitamin E (tocopherols)
Description: Mild flavor and high smoke point.
Applications: Frying, baking, general cooking
Coconut Oil
Total Fat: 14
Saturated Fat: 12
Polyunsaturated Fat: 1
Monounsaturated Fat: 1
Benefits: Contains Antioxidants such as phenolic compounds.
Description: Distinct coconut flavor and aroma.
Applications: Baking, stir-frying, dairy-free replacement for butter/oil
Avocado Oil
Total Fat: 14
Saturated Fat: 2
Polyunsaturated Fat: 2
Monounsaturated Fat: 10
Benefits: Contains Vitamin E (tocopherols), Carotenoids (such as lutein and zeaxanthin)
Description: Mild, buttery flavor with high smoke point.
Applications: High-heat cooking methods (grilling, roasting, frying), salad dressings, marinades
Peanut Oil
Total Fat: 14
Saturated Fat: 2
Polyunsaturated Fat: 4
Monounsaturated Fat: 6
Benefits: Contains Vitamin E (tocopherols)
Description: Subtle peanut flavor and high smoke point.
Applications: Asian stir-fries, deep-frying, adding flavor to dishes
Sunflower Oil
Total Fat: 14
Saturated Fat: 1
Polyunsaturated Fat: 10
Monounsaturated Fat: 3
Benefits: Contains Vitamin E (tocopherols), Phytosterols
Description: Neutral flavor and high smoke point.
Applications: Frying, sautéing, baking, general cooking
Safflower Oil
Total Fat: 14
Saturated Fat: 1
Polyunsaturated Fat: 10
Monounsaturated Fat: 3
Benefits: Contains Vitamin E (tocopherols)
Description: Neutral flavor and high smoke point.
Applications: Frying, sautéing, baking, general cooking
Grapeseed Oil
Total Fat: 14
Saturated Fat: 1
Polyunsaturated Fat: 9
Monounsaturated Fat: 3
Benefits: Contains Vitamin E (tocopherols), Antioxidants (such as proanthocyanidins and flavonoids)
Description: Light, nutty flavor with high smoke point.
Applications: Sautéing, grilling, roasting, salad dressings, marinades
Sesame Oil
Total Fat: 14
Saturated Fat: 2
Polyunsaturated Fat: 5
Monounsaturated Fat: 6
Benefits: Contains Vitamin E (tocopherols), Sesamin (a lignan with antioxidant properties)
Description: Rich, nutty flavor commonly used in Asian cuisines.
Applications: Stir-frying, sautéing, adding flavor to dishes
Walnut Oil
Total Fat: 14
Saturated Fat: 1
Polyunsaturated Fat: 10
Monounsaturated Fat: 2
Benefits: Contains Vitamin E (tocopherols), Omega-3 fatty acids, Antioxidants (such as ellagic acid and flavonoids)
Description: Delicate, nutty flavor used as a finishing oil.
Applications: Salad dressings, drizzling over cooked dishes, adding flavor to desserts
Flaxseed Oil
Total Fat: 14
Saturated Fat: 1
Polyunsaturated Fat: 11
Monounsaturated Fat: 2
Benefits: Contains Omega-3 fatty acids, Lignans (such as secoisolariciresinol)
Description: Nutty flavor and high omega-3 fatty acid content.
Applications: Dressings, dips, drizzling over foods, not suitable for cooking at high temperatures
Hempseed Oil
Total Fat: 14
Saturated Fat: 1
Polyunsaturated Fat: 10
Monounsaturated Fat: 2
Benefits: Contains Omega-3 fatty acids, Gamma-linolenic acid (GLA)
Description: Earthy flavor and rich in omega-3 fatty acids.
Applications: Salad dressings, dips, drizzling over cooked dishes
Corn Oil
Total Fat: 14
Saturated Fat: 2
Polyunsaturated Fat: 3
Monounsaturated Fat: 7
Benefits: Contains Vitamin E (tocopherols), Phytosterols
Description: Mild flavor and high smoke point.
Applications: Frying, sautéing, baking, general cooking
Rice Bran Oil
Total Fat: 14
Saturated Fat: 2
Polyunsaturated Fat: 3
Monounsaturated Fat: 7
Benefits: Contains Vitamin E (tocopherols), Gamma-oryzanol
Description: Mild flavor and high smoke point.
Applications: Frying, sautéing, stir-frying, baking
Almond Oil
Total Fat: 14
Saturated Fat: 1
Polyunsaturated Fat: 9
Monounsaturated Fat: 3
Benefits: Contains Vitamin E (tocopherols), Monounsaturated fats
Description: Light, nutty flavor and aroma.
Applications: Salad dressings, drizzling over cooked dishes, adding flavor to desserts
Pistachio Oil
Total Fat: 14
Saturated Fat: 2
Polyunsaturated Fat: 3
Monounsaturated Fat: 8
Benefits: Contains Vitamin E (tocopherols)
Description: Rich, nutty flavor with a hint of sweetness.
Applications: Salad dressings, marinades, drizzling over cooked dishes, adding flavor to desserts
Pumpkin Seed Oil
Total Fat: 14
Saturated Fat: 2
Polyunsaturated Fat: 4
Monounsaturated Fat: 7
Benefits: Contains Vitamin E (tocopherols), Phytosterols
Description: Intense, nutty flavor commonly used in European cuisines.
Applications: Salad dressings, drizzling over cooked dishes, adding flavor to desserts
Hazelnut Oil
Total Fat: 14
Saturated Fat: 1
Polyunsaturated Fat: 3
Monounsaturated Fat: 10
Benefits: Contains Vitamin E (tocopherols)
Description: Rich, nutty flavor commonly used as a finishing oil.
Applications: Salad dressings, drizzling over cooked dishes, adding flavor to desserts
Apricot Kernel Oil
Total Fat: 14
Saturated Fat: 1
Polyunsaturated Fat: 10
Monounsaturated Fat: 2
Benefits: Contains Vitamin E (tocopherols)
Description: Mild, slightly sweet flavor used as a finishing oil.
Applications: Salad dressings, drizzling over cooked dishes, adding flavor to desserts
Soybean Oil
Total Fat: 14
Saturated Fat: 2
Polyunsaturated Fat: 8
Monounsaturated Fat: 3
Benefits: Contains Vitamin E (tocopherols), Phytosterols
Description: Mild flavor and high smoke point.
Applications: Frying, sautéing, baking, general cooking
Macadamia Nut Oil
Total Fat: 14
Saturated Fat: 2
Polyunsaturated Fat: 1.5
Monounsaturated Fat: 10
Benefits: Contains Vitamin E (tocopherols)
Description: Rich, buttery flavor.
Applications: Salad dressings, marinades, drizzling over cooked dishes, adding flavor to desserts
