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| Oil Type | Main Source | Saturated Fat | Monounsaturated Fat | Polyunsaturated Fat | Smoke Point | Best Uses | Health Considerations |
|---|---|---|---|---|---|---|---|
| Olive Oil (Extra Virgin) | Olives | Low (~14%) | High (~73%) | Moderate (~11%) | ~375°F (191°C) | Salads, sautéing, dipping | High in antioxidants & heart-healthy fats |
| Coconut Oil | Coconut meat | Very High (~82%) | Low (~6%) | Very low (~2%) | ~350°F (177°C) | Baking, frying, adding flavor | High in saturated fat; may raise cholesterol |
| Canola Oil | Rapeseeds | Low (~7%) | High (~63%) | Moderate (~28%) | ~400°F (204°C) | High-heat cooking, baking | Good omega-3 balance; often highly processed |
| Sunflower Oil | Sunflower seeds | Low (~10%) | Low (~20%) | High (~66%) | ~450°F (232°C) | Frying, roasting, high-heat cooking | High in omega-6, may cause inflammation if overused |
| Sesame Oil | Sesame seeds | Low (~14%) | Moderate (~39%) | Moderate (~41%) | ~410°F (210°C) | Stir-frying, marinades, dressings | Contains antioxidants; distinct nutty flavor |
| Palm Oil | Palm fruit | High (~50%) | Moderate (~37%) | Low (~9%) | ~450°F (232°C) | Frying, processed foods | High in saturated fat; environmental concerns |
| Avocado Oil | Avocado pulp | Low (~12%) | Very High (~70%) | Moderate (~13%) | ~520°F (271°C) | High-heat cooking, grilling, roasting | Heart-healthy; rich in vitamin E |
| Peanut Oil | Peanuts | Moderate (~17%) | High (~48%) | Moderate (~34%) | ~450°F (232°C) | Frying, Asian cuisine | High in monounsaturated fats; may cause allergies |
| Soybean Oil | Soybeans | Low (~15%) | Low (~24%) | High (~61%) | ~450°F (232°C) | Frying, processed foods | Rich in omega-6, may promote inflammation |
| Ghee | Clarified butter (milk fat) | High (~62%) | Moderate (~28%) | Low (~4%) | ~450°F (232°C) | High-heat cooking, frying, roasting | Lactose-free; rich in vitamins A, D, E, K |
| Butter | Churned cream (dairy) | High (~51%) | Moderate (~32%) | Low (~4%) | ~350°F (177°C) | Baking, spreading, moderate-heat cooking | Contains lactose; should be used in moderation due to saturated fat, has only natural trans fats |
| Margarine | Processed vegetable oils | Varies (often low) | Varies | High (~40%) | ~400°F (204°C) | Spreading, baking, some cooking | May have artificial trans fats. Choose trans-fat-free options; can be highly processed |
All have same fat contents as EVOO.
| Olive Oil Type | Main Source | Smoke Point | Best Uses | Health Considerations | Acidity Level | Flavor & Aroma |
|---|---|---|---|---|---|---|
| Extra Virgin Olive Oil (EVOO) | First cold-press of fresh olives | ~375°F (190°C) | Salad dressings, dipping, drizzling, finishing | Highest in antioxidants and polyphenols; heart-healthy | ≤0.8% | Rich, fruity, slightly peppery |
| Virgin Olive Oil | First cold-press of fresh olives | ~375°F (190°C) | Low-heat cooking, marinades | Slightly lower in antioxidants than EVOO | ≤2.0% | Milder than EVOO, slight bitterness |
| Pure Olive Oil (Regular Olive Oil) | Blend of refined olive oil and some EVOO | ~465°F (240°C) | Sautéing, roasting, frying | Fewer antioxidants than EVOO but still heart-healthy | ~3.0% | Neutral, mild olive flavor |
| Light Olive Oil | Highly refined olive oil | ~470°F (245°C) | High-heat cooking, baking | Minimal antioxidants due to heavy refining | Varies (higher than EVOO) | Very mild, almost flavorless |
| Pomace Olive Oil | Extracted from olive pulp with solvents | ~460°F (238°C) | Deep frying, commercial use | Lowest in nutrients; may contain trace solvents | High | Neutral, lacks depth |
Olive oil, avocado oil, canola oil (high in monounsaturated fats). Avocado oil, sunflower oil, peanut oil, palm oil, Ghee (high smoke points). Sesame oil, coconut oil, peanut oil (distinct flavors for specific cuisines), Butter (rich taste, but contains dairy). Palm oil (environmental issues), coconut oil (high saturated fat). Soybean oil, sunflower oil (high in omega-6, which may promote inflammation).