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Side by Side Nutritional Comparison of Cooking Oils

Cooking-Oil Breakdown

Being a curious creature, I like to compare things. Recently, I decided to focus on cooking oil. I tend to use canola and olive oil when cooking, since they're healthy oils, but as I peruse the shelves of oils at the grocery store, there are so many more to choose from. For easy comparison, I created this breakdown. The oils are fairly similar calorie-wise, but take a look at the saturated fat content. This is the fat you want to limit in your diet, so that's why coconut and palm kernel oil should be used or consumed sparingly. Since some of you may prefer to cook or bake with butter or margarine, I included those at the bottom of the list, just for comparison. I also included oils that you wouldn't necessarily cook with but that you may find in a list of ingredients on prepackaged foods. See the breakdown below.

Here's the nutritional info for one tablespoon of oil.

Oil Calories Total Fat(g) Saturated Fat (g)
Almond oil 119 14 1
Avocado oil 124 14 1.6
Canola oil 120 14 1
Coconut oil 117 13.6 11.8
Corn oil 120 14 2
Cottonseed oil 119 14 3
Extra-virgin olive oil 120 14 2
Flaxseed oil 120 13.6 1.3
Grapeseed oil 120 13.6 1.3
Hemp seed oil 126 14 1.5
Macadamia nut oil 120 14 2
Olive oil 119 13.5 1.9
Palm oil 120 13.6 6.7
Palm kernel oil 116 14 11
Peanut oil 119 13.5 2.3
Safflower oil 120 13.6 0.8
Sesame oil 120 13.6 1.9
Soybean oil 120 13.6 2
Sunflower oil 120 13.6 1.8
Vegetable oil 124 14 .9
Walnut oil 120 14 1.5
Wheatgerm oil 120 13.6 2.6
Butter 102 11.5 7.3
Smart Balance Margarine 80 9 2.5
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