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Food Summaries
Edible Oils

Vegetable Oils Summary
Cooking Oil Characteristics

The following list summarizes selected common edible vegetable oils. Eating cooking oils high in mono-unsaturated oils and poly-unsaturated oils can reduce cholesterol.





The oils are listed by melting point, on both Farenheit and Centigrade scales. Rule of thumb: The lower the melting point, the healthier the oil. Those individuals who want to reduce their cholesterol should try to eat cooking oils high on the list, and avoid those fats at the bottom of the list.


.
Vegetable Oils
Summary Table of Characteristics

Sat.
Mono
Poly Unsaturated Fatty Acids

Sum of
Total
Fat
%
Saturated
Fat
%
Mono
Unsaturated
Oleic Acid
(Omega-9)
%
Total
Poly
Unsaturated
%
Alpha
Linolenic
(Omega-3)
(LNA) %
Linoleic
(Omega-6)
(LA) %
Ratio
LA/LNA
(ideal=3:1)
Melting Point
ºF . . . . . ºC

 COOKING OILS (liquid at room temperature)

Flaxseed Oil

100
8
21

71

57

14
0.2
-11ºF
-24ºC

Fish Oil

99
25
24
50

30

20
0.7

 -

 -

Cottonseed Oil

100
28
18
54
7
47
7
-55ºF
-48ºC

Walnut Oil

100
8
22

70

12

58
5

 -

 -

Hempseed Oil

85
9
13
63
5
58
10
18ºF
-8ºC

Almond Oil

100
8

73

19

-

-

-

-

-

Olive Oil

98
11

79

8
1
7
7
-42ºF
-41ºC

Grapeseed Oil

100
14

57

29
0
29
100 to 1
14ºF
10ºC

Canola Oil

100
7

58

35
14*
21
1.5
14ºF
10ºC

Safflower Oil

100
8
14

78

0
78
100 to 1
2ºF
-17ºC

Sunflower Oil

100
11
20
69
0
69
100 to 1
2ºF
-17ºC

Soybean Oil

100
15
24
61
7*
54
8
-5ºF
-21ºC

Corn Oil

100
14
25
61
1
60
60
12ºF
-11ºC

Peanut Oil

100
18
48
34
0
34
100 to 1
28ºF
-2ºC

 COOKING FATS (solid at room temperature)

Lard

100
41
47
12
1
11
11
92ºF
33ºC

Butter fat

100

66

30
4
2
2
1
95ºF
35ºC

Coconut Oil

100

92

6
2
0
2
100 to 1
75ºF
25ºC

Palm Oil

100
52
38
10

Palm Kernal Oil

100

86

12
2
0
2
100 to 1
75ºF
24ºC

Human Body Temperature
Fats above this melting point remain SOLID within the body.
98.6ºF
37ºC

Frying fat

100
 50
 45
5
 0
 5
100 to 1
105ºF
41°C

Shortening
(fully hydrogenated)

100
 -
 -
-
0
0
 -
115ºF
 46°C

-

Avoid
as much
as possible
Monos
reduce
LDL

Don't get
enough
*destroyed in processing
Already
get too much from soy
-

130 - 700

60

60

65

65

65

65

65

60

60


Do NOT eat foods containing "Trans-Fatty Acids" (TFAs).
Do NOT eat foods containing "Partially-Hydrogenated" oils.
Do NOT eat foods containing "Hydrogenated" Oils.


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©2005 Vaughn Aubuchon
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This Vaughns Vegetable Cooking Oil Summary was updated on 2012-04-06.