cooking_oils
Table of Contents
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Comparison of Cooking Oils and Butters
| 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 |
Olive Oils
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 |
Key Takeaways
- Best for heart health:
Olive oil, avocado oil, canola oil(high in monounsaturated fats). - Best for high-heat cooking:
Avocado oil, sunflower oil, peanut oil, palm oil, Ghee(high smoke points). - Best for flavor:
Sesame oil, coconut oil, peanut oil(distinct flavors for specific cuisines),Butter(rich taste, but contains dairy). - Most controversial:
Palm oil (environmental issues), coconut oil (high saturated fat). - Should be used in moderation:
Soybean oil, sunflower oil(high in omega-6, which may promote inflammation).
cooking_oils.txt · Last modified: 2025.02.11 10:01 by Steve Isenberg