Fats and Oils Comparison Chart
The following table shows, in grams, how much saturated, monounsaturated, polyunsaturated and trans fats are contained in 1 tablespoon of various commonly used fats and oils. Fat Comparison Chart
1 Tbsp) |
Saturated
(grams) | Mono-
unsaturated (grams) | Poly-
unsaturated (grams) |
Trans-fat (grams) |
Omega 3 | | Safflower Oil | 0.8 | 2.0 | 10.2 | 0.0 | No | | Canola Oil | 0.9 | 8.2 | 4.1 | 0.0 | Yes | | Flaxseed Oil | 1.3 | 2.5 | 10.2 | 0.0 | Yes | | Sunflower Oil | 1.4 | 2.7 | 8.9 | 0.0 | Yes | | Margarine (stick) | 1.6 | 4.2 | 2.4 | 3.0 | No | | Corn Oil | 1.7 | 3.3 | 8.0 | 0.0 | No | | Olive Oil | 1.8 | 10.0 | 1.2 | 0.0 | No | | Sesame Oil | 1.9 | 5.4 | 5.6 | 0.0 | No | | Soybean Oil | 2.0 | 3.2 | 7.8 | 0.0 | Yes | | Margarine (tub) | 2.0 | 5.2 | 3.8 | 0.5 | No | | Peanut Oil | 2.3 | 6.2 | 4.3 | 0.0 | No | | Cottonseed Oil | 3.5 | 2.4 | 7.0 | 0.0 | No | | Vegetable Shortening | 3.2 | 5.7 | 3.3 | 1.7 | No | | Chicken Fat | 3.8 | 5.7 | 2.6 | 0.0 | No | | Lard (pork fat) | 5.0 | 5.8 | 1.4 | 0.0 | No | | Palm Oil | 6.7 | 5.0 | 1.2 | 0.0 | No | | Butter | 7.2 | 3.3 | 0.5 | 0.0 | No | | Cocoa Butter | 8.1 | 4.5 | 0.4 | 0.0 | No | | Palm Kernel Oil | 11.1 | 1.6 | 0.2 | 0.0 | No | | Coconut Oil | 11.8 | 0.8 | 0.2 | 0.0 | No |
All nutritional values were obtained from USDA’s Nutrient Database for Standard Reference, Release 23
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