Oil Nutrition Comparison
Breaking down the fats.
Caloric Content
Regardless of the source, all pure cooking oils provide about 120 calories and 14 grams of fat per tablespoon. Nutritional differences are found in the fat composition and vitamin content.
Saturated vs Unsaturated Fats
Oils high in monounsaturated fats (like olive and avocado oil) and polyunsaturated fats (like flaxseed and walnut oil) are generally recommended for cardiovascular health over those high in saturated fats (like coconut and palm oil).
Omega Fatty Acid Ratios
A healthy diet balances Omega-3 and Omega-6 fatty acids. While many vegetable oils (like corn and soybean) are high in Omega-6s, oils like canola and flaxseed provide better ratios with more Omega-3s.
Related Guides
Return to the Main Cooking Oils Guide or read about Olive Oil and Coconut Oil.