Cooking Oils Summary - - Vaughn's Summaries

Vaughn's Summaries *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
Oil	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)	Melting Point ºF . . . . . ºC
. 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).

top of page Production of Vegetable Oils
Oil	Relative Production		-
Oil	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.

Vegetable Oils Summary