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Food Summaries
Edible Oils

Vegetable Oils Summary

Cooking Oil Characteristics
by Vaughn Aubuchon

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 Chart
       Table of Characteristics

Oil
Total
Sat.
Mono
PUFAs
Poly Unsaturated Fatty Acids
Melting
Point

ºF
. . . . . ºC
Sum of
Total
Fat
%
Sat-
Fat
%
Mono
Un-
satur-
ated
Oleic Acid
(om-9)

%
Total
Poly
Un-
satur-
ated

%
Alpha
Lino-
lenic
(LNA)
(om-3)

%
Lino-
leic
(LA)
(om-6)

%
Ratio
LA/ LNA
(ideal=
3:1)

.
   COOKING OILS (good)
        - Listed by melting point
        -
LIQUID at room temperature

Fish

99
25
24
50

30

20
0.7
 -47ºF
 -44ºC

Cottonseed

100
28
18
54
7
47
7
-55º F
-48º C

Olive

98
11

79

8
1
7
7
-42º F
-41º C

Flaxseed

100
8
21

71

57

14
0.2
-11º F
-24º C

Walnut

100
8
22

70

12

58
5

 -

 -

Hempseed

85
9
13
63
5
58
10
18º F
-8º C

Almond

100
8

73

19

-

-

-

-

-

Grapeseed

100
14

57

29
0
29
100 - 1
14º F
10º C

Canola

100
7

58

35
14*
21
1.5
14º F
10º C

Safflower

100
8
14

78

0
78
100 - 1
2º F
-17º C

Sunflower

100
11
20
69
0
69
100 - 1
2º F
-17º C

Soybean

100
15
24
61
7*
54
8
-5º F
-21º C

Corn

100
14
25
61
1
60
60
12º F
-11º C

Peanut

100
18
48
34
0
34
100 - 1
28º F
-2º C

.
   COOKING FATS (bad)
        - Listed by melting point
        -
SOLID at room temperature

Coconut

100

92

6
2
0
2
100 - 1
75º F
24º C

Palm Kernal

100

86

12
2
0
2
100 - 1
75º F
24º C

Lard

100
41
47
12
1
11
11
92º F
33º C

Butter fat

100

66

30
4
2
2
1
95º F
35º C

Palm

100
52
38
10

-

-

-

95º F
35º C

-

   VIOLET = 4 Oils Most Used in commercial food
   Human Body Temperature
   Fats above this melting point remain SOLID within the body.

98.6º F
37º C

Frying fat

100
 50
 45
5
 0
 5
100 - 1
105º F
41° C

Shortening
(fully hydrogenated)

100
 -
 -
-
0
0
 -
115º F
 46° C

-

Avoid
as much
as pos-sible
Monos
reduce
LDL

Don't get
enough

*des-
troyed
in pro-
cessing
Already
get too much from soy
-

120 - 670

60

60

60

60

60

60

60

60

70


Do NOT eat foods containing -

"
Trans-Fatty Acids" (TFAs).
     or
"
Partially-Hydrogenated" oils.
    (Typically palm and soybean oil)
     or
"
Hydrogenated" Oils
     (Typically palm and cottonseed oil).

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  Production of Vegetable Oils

Oil
Relative
Production

-

Statista
Consume
Wiki-pedia

1. Palm Oil

75

41

2. Soybean Oil

57

41

3. Canola (rapeseed)

28

18

4. Sunflower

19

10

5. Palm Kernal

9

6

6. Peanut Oil

6

5

7. Cottonseed Oil

5

5

8. Coconut Oil

4

3

Sources

List of Vegetable Oils

Vegetable Oil




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This Vaughns Vegetable Cooking Oil
Summary was last updated on 2020-12-04.