How much saturated fat is in oils and animal fats

Confused about fats and oils? Here’s a handy guide.

All fats are a mix of saturated, monounsaturated, and polyunsaturated fatty acids (though people usually categorize each by the fatty acid that predominates). Odds are, you get mostly soybean oil in prepared foods (like salad dressings, mayonnaise, and margarine) and restaurant foods. So you’ll probably end up with a good mix of unsaturated fats if you use canola oil and olive oil (when you want its flavor) for cooking.

Unsure about unsaturated and saturated fats? Read our interview with world-renowned expert on diet and cardiovascular disease Martijn Katan.

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7 Replies to “How much saturated fat is in oils and animal fats”

  1. Wish you had more information on the safety of coconut oil. Many seniors are being pushed by their children to ingest “healthy” coconut oil. Many have heart problems and I am concerned for them. What is the truth?

  2. Please tell people not to use palm oil or products containing that oil because the people who grow palm oil trees have to cut down the trees that orangutans need to live in.

    1. I have noticed (because I always read ingredient labels) that every butter replacement product I’ve been able to find uses palm oil — some more than others (it is the first ingredient in Earth Balance). I would be very interested in learning about any butter replacement product that does not use it.

    1. Based on the Nutritional Information on the bottle of grapeseed oil in my refrigerator, it consists of 7% saturated fat, 22% monounsaturated fat, and 71% polyunsaturated fat. If ranked by % saturated fat, that would put grapeseed oil at the top of the chart with canola oil (though its other fats would put it closer to flaxseed and walnut oils).

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