Type of
oil or fat 		SFA MUFA PUFA Omega- Smoke point

[1][2]

Uses
3 6
Almond 8% 66% 26% 0 17% 221 °C (430 °F) Baking, sauces, flavoring
Avocado oil 12% 74% 14% 0.95% 12% 271 °C (520 °F) Frying, sautéing, dipping oil, salad oil
Butter 66% 30% 4% 0.3% 2.7% 150 °C (302 °F) Cooking, baking, condiment, sauces, flavoring
Butter, clarified, Ghee 65% 32% 3% 0 0 190–250 °C (374–482 °F) Deep frying, cooking, sautéing, condiment, flavoring
Canola oil 6% 62% 32% 9.1% 18% 225 °C (437 °F)[3] Frying, baking, salad dressings
Coconut oil (virgin) 92% 6% 2% 0 1.8% 177 °C (351 °F) Cooking, tropical cuisine, beauty products
Corn oil 13% 25% 62% 1.1% 53% 235 °C (455 °F)[4] Frying, baking, salad dressings, margarine, shortening
Cottonseed oil 24% 26% 50% 0.2% 50% 216 °C (421 °F) Margarine, shortening, salad dressings, commercially fried products
Diacylglycerol (DAG) oil 3.05% 37.95% 59% 0 - 215 °C (419 °F) Frying, baking, salad oil
Linseed oil[5] 11% 21% 68% 53% 13% 107 °C (225 °F) Salad dressings, nutritional supplement
Grapeseed oil 12% 17% 71% 0.1% 69% 204 °C (399 °F) Cooking, salad dressings, margarine
Hemp oil 9% 12% 79% 18% 55% 165 °C (329 °F) Cooking, salad dressings
Lard 41% 47% 2% 1% 10% 183–205 °C (361–401 °F) Baking, frying
Macadamia oil 12.5% 84% 3.5% 0 2.8% 210 °C (410 °F) Cooking, frying, deep frying, salads, dressings. A slightly nutty odour.
Margarine (hard) 80% 14% 6% 2% 22% 150 °C (302 °F) Cooking, baking, condiment
Margarine (soft) 20% 47% 33% 2.4% 23% 150–160 °C (302–320 °F) Cooking, baking, condiment
Mustard oil 13% 60% 21% 5.9% 15% 254 °C (489 °F) Cooking, frying, deep frying, salads, dressings. Very clean flavoured & palatable.
Olive oil (extra virgin) 14% 73% 11% 0.7% 9.8% 190 °C (374 °F) Cooking, salad oils, margarine
Olive oil (virgin) 14% 73% 11% 0.7% 9.8% 215 °C (419 °F) Cooking, salad oils, margarine
Olive oil (refined) 14% 73% 11% 0 0 225 °C (437 °F) Sautee, stir frying, deep frying, cooking, salad oils, margarine
Olive oil (extra light) 14% 73% 11% 0 0 242 °C (468 °F) Sautee, stir frying, frying, deep frying, cooking, salad oils, margarine
Palm oil 52% 38% 10% 0.2% 9.1% 230 °C (446 °F) Frying,[6] cooking, flavoring, vegetable oil, shortening
Peanut oil 18% 49% 33% 0 31% 231 °C (448 °F) Frying, cooking, salad oils, margarine, deep frying
Pumpkin seed oil 8% 36% 57% 0% 64% 121 °C (250 °F) Salad oils
Rice bran oil 20% 47% 33% 1.6% 33% 213 °C (415 °F)[7] Cooking, frying, deep frying, salads, dressings. Very clean flavoured & palatable.
Safflower oil (high oleic)[8][9] 6% 75% 13% 242 °C (468 °F)[4] Frying, cooking
Safflower oil (linoleic)[10] 6% 14% 75% 242 °C (468 °F)[4] Cooking, salad dressings, margarine
Sesame oil (unrefined) 14% 43% 43% 0.3 41% 177 °C (351 °F) Cooking
Sesame oil (semi-refined) 14% 43% 43% 0.3 41% 232 °C (450 °F) Cooking, deep frying
Soybean oil 15% 24% 61% 6.7% 50% 240 °C (464 °F)[4] Cooking, salad dressings, vegetable oil, margarine, shortening
Sunflower oil (high oleic, refined)[11] 9% 82% 9% 0.2% 3.6% 244 °C (471 °F)[4] Frying, cooking[12]
Sunflower oil (linoleic, refined)[11] 11% 20% 69% 0% 56% 240 °C (464 °F)[4] Cooking, salad dressings, margarine, shortening
Sunflower oil (mid-oleic, refined, NuSun)[11] 9% 65% 26% 211 °C (412 °F)[4] Commercial food manufacturing
Tea seed oil[13] 22% 60% 18% 0.7% 22% 252 °C (486 °F) Cooking, salad dressings, stir frying, frying, margarine
Tallow[14] 43% 50% 4% 1% 3% Cooking, shortening, pemmican, deep frying
Walnut oil (semi-refined) 9% 23% 63% 10% 53% 204 °C (399 °F)[15] Salad dressings, added to cold dishes to enhance flavor
[16]
  1. ^ F. D. Gunstone; D. Rousseau (2004). Rapeseed and canola oil: production, processing, properties and uses. Oxford: Blackwell Publishing Ltd. p. 91. ISBN 0-8493-2364-9. Retrieved 2011-01-17.
  2. ^ Brown, Amy L. (2010). Understanding Food: Principles and Preparation. Belmont, CA: Wadsworth Publishing. p. 468. ISBN 0-538-73498-1. Retrieved 2011-01-16. The smoke point of an oil depends primarily on its free fatty acid content (FFA) and molecular weight. Through repeated use, as in a deep fryer, the oil accumulates food residues or by-products of the cooking process, that lower its smoke point further. The values shown in the table must therefore be taken as approximate, and are not suitable for accurate or scientific use
  3. ^ Vegetable Oils in Food Technology (2011), p. 121.
  4. ^ a b c d e f g Kodali, D.R. (ed.). Trans Fats Replacement Solutions. AOCS Press. p. 143. ISBN 978-0-9830791-5-6.
  5. ^ A. G. Vereshagin and G. V. Novitskaya (1965) The triglyceride composition of linseed oil. Journal of the American Oil Chemists' Society 42, 970-974. [1]
  6. ^ Rossell, J.B. (1998). "Industrial frying process" (PDF). Grasas y Aceites. 49 (3–4): 282–295.
  7. ^ Vegetable Oils in Food Technology (2011), p. 303.
  8. ^ National nutrient database for standard reference release 28. "Basic Report: 04511, Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce)". USDA.((cite web)): CS1 maint: numeric names: authors list (link)[dead link]
  9. ^ "Smoke point of oils". Jonbarron.org. Retrieved April 10, 2017.
  10. ^ National nutrient database for standard reference release 28. "Basic Report: 04510, Oil, safflower, salad or cooking, linoleic, (over 70%)". USDA.((cite web)): CS1 maint: numeric names: authors list (link)[dead link]
  11. ^ a b c [2]
  12. ^ Abidi, S. L.; Warner, K. (2001). "Molecular-Weight Distributions of Degradation Products in Selected Frying Oils". JAOCS. 78 (7).
  13. ^ "Triglyceride composition of tea seed oil". doi:10.1002/jsfa.2740271206.
  14. ^ National Research Council, 1976, Fat Content and Composition of Animal Products, Printing and Publishing Office, National Academy of Science, Washington, D.C., ISBN 0-309-02440-4; p. 203, online edition
  15. ^ "Cooking Oil Smoke Points". Retrieved January 3, 2011.
  16. ^ "List of Abbreviations". The Journal of Nutrition. Retrieved April 18, 2017.
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