The 20 Best & worst cooking oil for your life
1 Macadamia oil
Saturated Fat 12.50% Monounsaturated Fat 84% Pollyussaturated Fatty Acid 3.50% Omega-3 0 Omega-6 2.80% Smoke point 210 °C (410 °F)
Cooking, frying, deep-frying, salads, dressings. A slightly nutty odor.
2 Sunflower oil (high oleic, refined)
Saturated Fat 9% Monounsaturated Fat 82% Pollyussaturated Fatty Acid 9% Omega-3 0.20% Omega-6 3.60% Smoke point 244 °C (471 °F)
Frying, cooking
3 Avocado oil
Saturated Fat 12% Monounsaturated Fat 74% Pollyussaturated Fatty Acid 14% Omega-3 0.95% Omega-6 12% Smoke point 271 °C (520 °F)
Frying, sautéing, dipping oil, salad oil
4 Olive oil (extra light)
Saturated Fat 14% Monounsaturated Fat 73% Pollyussaturated Fatty Acid 11% Omega-3 - 0 Omega-6 - 0 Smoke point 242 °C (468 °F)
Sautee, stir-frying, frying, deep-frying, cooking, salad oils, margarine
5 Olive oil (extra virgin)
Saturated Fat 14% Monounsaturated Fat 73% Pollyussaturated Fatty Acid 11% Omega-3 0.70% Omega-6 9.80% Smoke point 190 °C (374 °F)
Cooking, salad oils, margarine
6 Olive oil (refined)
Saturated Fat 14% Monounsaturated Fat 73% Pollyussaturated Fatty Acid 11% Omega-3 - 0 Omega-6 - 0 Smoke point 225 °C (437 °F)
Sautee, stir-frying, deep-frying, cooking, salad oils, margarine
7 Olive oil (virgin)
Saturated Fat 14% Monounsaturated Fat 73% Pollyussaturated Fatty Acid 11% Omega-3 0.70% Omega-6 9.80% Smoke point 215 °C (419 °F)
Cooking, salad oils, margarine
8 Sunflower oil (mid-oleic, refined, NuSun)
Saturated Fat 9% Monounsaturated Fat 65% Pollyussaturated Fatty Acid 26% Omega-3 Omega-6 Smoke point 211 °C (412 °F)
Commercial food manufacturing
9 Canola oil
Saturated Fat 6% Monounsaturated Fat 62% Pollyussaturated Fatty Acid 32% Omega-3 9.10% Omega-6 18% Smoke point 225 °C (437 °F)
Frying, baking, salad dressings
10 Mustard oil
Saturated Fat 13% Monounsaturated Fat 60% Pollyussaturated Fatty Acid 21% Omega-3 5.90% Omega-6 15% Smoke point 254 °C (489 °F)
Cooking, frying, deep-frying, salads, dressings. Very clean flavored & palatable.
11 Peanut oil
Saturated Fat 18% Monounsaturated Fat 49% Pollyussaturated Fatty Acid 33% Omega-3 0 Omega-6 31% Smoke point 231 °C (448 °F)
Frying, cooking, salad oils, margarine, deep frying
12 Rice bran oil Saturated Fat 20% Monounsaturated Fat 47% Pollyussaturated Fatty Acid 33% Omega-3 1.60% Omega-6 33% Smoke point 213 °C (415 °F)
Cooking, frying, deep-frying, salads, dressings. Very clean flavored & palatable.
13 Sesame oil (semi-refined)
Image by silviarita from Pixabay
Saturated Fat 14% Monounsaturated Fat 43% Pollyussaturated Fatty Acid 43% Omega-3 0.3 Omega-6 41% Smoke point 232 °C (450 °F)
Cooking, deep frying
14 Sesame oil (unrefined)
Saturated Fat 14% Monounsaturated Fat 43% Pollyussaturated Fatty Acid 43% Omega-3 0.3 Omega-6 41% Smoke point 177 °C (351 °F)
Cooking
15 Palm oil
Saturated Fat 52% Monounsaturated Fat 38% Pollyussaturated Fatty Acid 10% Omega-3 0.20% Omega-6 9.10% Smoke point 230 °C (446 °F) Frying,
Cooking, flavoring, vegetable oil, shortening
16 Pumpkin seed oil
Saturated Fat 8% Monounsaturated Fat 36% Pollyussaturated Fatty Acid 57% Omega-3 0% Omega-6 64% Smoke point 121 °C (250 °F)
Salad oils
17 Corn oil
Saturated Fat 13% Monounsaturated Fat 25% Pollyussaturated Fatty Acid 62% Omega-3 1.10% Omega-6 53% Smoke point 235 °C (455 °F)
Frying, baking, salad dressings, margarine, shortening
18 Soybean oil
Saturated Fat 15% Monounsaturated Fat 24% Pollyussaturated Fatty Acid 61% Omega-3 6.70% Omega-6 50% Smoke point 240 °C (464 °F)
Cooking, salad dressings, vegetable oil, margarine, shortening
19 Sunflower oil (linoleic, refined)
Saturated Fat 11% Monounsaturated Fat 20% Pollyussaturated Fatty Acid 69% Omega-3 0% Omega-6 56% Smoke point 240 °C (464 °F)
Cooking, salad dressings, margarine, shortening
20 Coconut oil (virgin)
Image by moho01 from Pixabay
Saturated Fat 92% Monounsaturated Fat 6% Pollyussaturated Fatty Acid 2% Omega-3 0 Omega-6 1.80% Smoke point 177 °C (351 °F)
Cooking, tropical cuisine, beauty products
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