What are common oils made up of?

All fats are a mix of saturated, monounsaturated, and polyunsaturated fatty acids (though we usually categorize each by the fatty acid it has the most of). 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.

Oil in the Family

* Sunflower seeds are lower in monounsaturated fat and higher in linoleic acid than sunflower oil. The fats in almonds, walnuts, peanuts, sesame seeds, flaxseeds, and coconuts are similar to their oils.

Sources: USDA National Nutrient Database for Standard Reference (Release 26), National Sunflower Association, Flax Council of Canada.

10 Replies to “What are common oils made up of?”

  1. I wish the article and graphic had included grapeseed oil, which I use in small amounts for some cooking (not baking), and which I might need to reconsider. Can you do an article on grapeseed oil in the future?

  2. This is a very useful chart. But where is fish oil? Has this most researched and recommended nutritional oil been omitted for some purpose, or by oversight?

  3. I don’t see grape seed oil on the list…I’ve been using it a lot lately and would like to know if it’s a good oil to use…Thanks.

  4. The say that the canola oil is unhealthy because it’s made form the colza seed? It’s not better de sunflower oil?

Leave a Reply

Your email address will not be published. Required fields are marked *