Types of oils and their characteristics
Saturated fats are unhealthful in excess, but a small amount is essential. Unsaturated fats (monounsaturated, polyunsaturated) are more healthful for those living in Western-style homes, but most nutrition authorities recommend that no more than 30% of Western diet be fats. In unheated northern environments, up to 2/3 of the diet can be fats without health problems.
| Type of Oil or Fat |
Saturated |
Mono
unsaturated |
Poly
unsaturated |
Smoke Point |
Uses |
| Canola oil |
6% |
62% |
32% |
238 °C |
frying, baking, salad dressings |
| Coconut oil |
92% |
6% |
2% |
|
commercial baked goods, candy and sweets, whipped toppings, nondairy coffee creamers, shortening |
| Corn oil |
13% |
25% |
62% |
236 °C |
frying, baking, salad dressings, margarine, shortening |
| Cottonseed oil |
24% |
26% |
50% |
|
margarine, shortening, salad dressings, commercially fried products |
| Grape seed oil |
12% |
17% |
71% |
|
cooking, salad dressings, margarine |
| Olive oil |
14% |
77% |
9% |
190 °C |
frying, cooking, salad dressings |
| Palm oil |
52% |
38% |
10% |
|
cooking, flavoring, vegetable oil |
| Peanut oil |
18% |
49% |
33% |
231 °C |
cooking, salad oils, margarine |
| Safflower oil |
10% |
13% |
77% |
265 °C |
cooking, salad dressings, margarine |
| Soybean oil |
15% |
24% |
61% |
241 °C |
cooking, salad dressings, vegetable oil, margarine, shortening |
| Sunflower oil |
11% |
20% |
69% |
246 °C |
cooking, salad dressings, margarine, shortening |
|
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