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)
|
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)
|
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%
|
249 °C (480 °F)
|
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]
|