Cooking Oil Nutritional Comparison
Written by Sky Taylor, Diet Bites
Nutrition Facts for oils including the best choices for good health when dieting or not.
Diet Sluggish? Perhaps it's time for an oil change...
Feeling a little out of kilter these days? Rusty parts? Experiencing unsightly mineral deposits? Perhaps it's time for an oil change!
Although fat is a necessary part of our diet, certain oils that contain a whopping portion of saturated fat don't have to be. But with so many choices on the market these days, which oils are the healthiest for our bodies? We've prepared a naughty and nice oil list below to help with your choices.
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Oil the Bad Oils - Tips for reducing the bad fats.
This Tropical Oil Duo is among the unhealthiest of oils: coconut and palm. Both are popular in the popcorn you may enjoy at that next double feature at the movies.
Both are high in saturated fats with super artery-clogging abilities.
Fat Reduction Tip
Enjoy a few Gummy Bears at the movies or at minimum, go light on the butter if you must have popcorn. And it doesn't hurt to ask the theater which type of oils they use.
If their brand of oil turns out tropical, suggest a healthier alternative to the manager in a constructive manner.
Calories in Cooking Oil Basically Mirror One Another While Fat Distribution Differs
Because oil is basically the same number of calories per serving - no matter which oil is used, calories do not always determine the health of a particular product.
As in the case of cooking oils, be sure to examine the disbursement of the fats - Trans fat, polyunsaturated fat, saturated fat and monounsaturated fat.
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When choosing oils, look for those high in monounsaturated fat which may raise levels of protective HDL cholesterol.
Avoid the solid fats such as butter, animal-fat based shortening, vegetable shortening and chicken fat which solidifies as it cools. Solid fats tend to be higher in 'the bad sources of fat'.
Nutritional Comparison of Cooking Oils
Calories in Popular Oils - Serving Size Equals 1 Tablespoon
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TYPE OF COOKING OIL |
NUTRITION NOTES |
Kcals |
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Chicken Fat |
There is no getting around this fat boy; it's 100% fat. Nutrition facts referenced below in a separate table. |
115 |
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Lard |
Lard is extreme in saturated fat - over 5 grams of saturated fat in the 12.80 fat gram total. Nutrition facts are illustrated below . |
115 |
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Butter |
1 Tablespoon of Butter contains 11.52 total dietary fat grams, 7.30 saturated fat grams, 3 monounsaturated fat grams and 0.432 polyunsaturated fat grams. Unfortunately it also contains Trans Fatty Acids:
Butter also contains 31 mg of cholesterol per serving. |
102 |
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Shortening |
Shortening is high in one of the bad fats - saturated. |
113 |
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High in monounsaturated fat which is a good thing because that can raise levels of protective HDL cholesterol. |
120 |
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Like almond oil, rich in monounsaturated fat but difficult to find at the market right around the corner. |
124 |
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High in fat but lower in saturated fat than any other veggie oil. |
124 |
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Coconut |
Coconut oil is high in saturated fat content and not the best choice for your heart. |
120 |
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Corn |
High in fat but rich source of polyunsaturated fatty acids which help to reduce cholesterol in the blood. |
120 |
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Cottonseed |
High in fat, but most is in the form of unsaturated fats. Contains notable amount of Vitamin E. |
120 |
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Grapeseed |
High in polyunsaturated fat and a good source of Vitamin E. |
120 |
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Hazelnut |
This oil is an excellent source of Vitamin E. |
120 |
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High in monounsaturated fat and a great choice of oil for your diet. See nutrition facts in separate table below. |
119 |
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Palm |
Store this cooking oil beside your Coconut Oil and avoid while dieting and limit otherwise. |
120 |
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May work to keep serum cholesterol down; has a nice heat point and is an excellent oil for frying. |
119 |
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Safflower |
Safflower contains the highest amount of polyunsaturated fat compared to other oils and may assist in lowering bad cholesterol levels. |
120 |
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Sesame |
Although high in total dietary fat gram, the bulk of fat is in the form of unsaturated fat. Try a serving of Sesame oil when preparing your next Asian stir fry using a mix of fresh vegetables. Sauté your seasonings first in the oil such as chopped onions, garlic or leeks. Add the following vegetables in their natural state: broccoli heads (I call them tiny trees), snow peas, shredded carrot and cooked chopped chicken. Flavor with chicken bouillon or one of the rich bouillon and concentrated broths by Knorr or Swanson (Flavor Boost). |
120 |
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Soybean |
This oil is high in polyunsaturated fat and may offer cholesterol lowering benefits. |
120 |
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Sunflower |
Sunflower oil may also assist in lowering bad cholesterol levels as it's rich in polyunsaturated fat . |
120 |
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Walnut Oil |
Walnut oil may be beneficial in lowering bad cholesterol as it too contains significant polyunsaturated fat. |
120 |
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Comparisons of Types of Fat in Lard, Chicken Fat, Butter & Olive Oil
Based on 1 Tablespoon Serving Size
As we can readily see, the winner is the olive oil. It's very low in total dietary fat grams as well as saturated fat content. And it contains the 'good' source of fat - monounsaturated.
On the other hand while butter contains a bit less total fat grams than lard or chicken fat, it contains more of the bad fat - saturated.
Even the chicken fat and lard contain more of the 'good' fat source, monounsaturated.
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Type |
Total Fat Grams |
Saturated Fat Grams |
Polyunsaturated Fat Grams |
Monounsaturated Fat Grams |
| Lard |
12.80 |
5.02 |
1.4 |
6 |
| Chicken Fat |
12.77 |
3.81 |
3 |
6 |
| Olive Oil |
4.50 |
0.62 |
0.5 |
3 |
| Butter |
11.52 |
7.30 |
0.5 |
3 |
LARD: 'Household' lard and vegetable oil contains 1,845 calories per 1 cup and 205 total fat grams - 83 of which are saturated grams. Industrial lard and vegetable oil used for commercial purposes contains identical calories and total fat grams but less saturated fat grams (73 grams).
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