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Cooking Oil Guide

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Many recipes call for some kind of cooking oil.   Not all oils are the same, and many have differing fat contents.  This quick comparison chart will help you decide which oil is right for you and your food.  The oils with higher smoke points are best for frying.

Nutrition information* is for 1 tablespoon (14 grams) of oil unless otherwise noted.

Oil Calories Saturated Fat (g) Polyunsaturated Fat (g) Monounsaturated Fat (g) Smoke Point Common Uses
avocado oil 124 1.62 1.89 9.88 ?250 °C / 482 °F Carries other flavors. The high smoke point makes it great for grilling, searing, sautéing or baking.
canola oil 120 1 4.41 7.526 400°F / 204°C  Marinades; stir-frying; salad dressing.
coconut oil 117 11.764 0.245 0.789 350°F / 177°C  Baking; snack foods.
corn oil  124 1.3 6.244  5.852 450°F / 232°C  Frying
olive oil  119 1.864 1.421 9.850 375°F / 191°C Sauteeing, especially Italian and Mediterranean foods; dressing.
peanut oil  119 2.281 4.320 6.237 450°F / 232°C Cooking and sauteeing, especially in Southeast Asian cuisine.
safflower oil 120 0.844 10.149 1.952 510°F / 266°C Frying, Salad dressings.
sesame oil  120 1.931 5.671 5.399 450°F / 232°C  Flavor enhancer in Southeast Asian cooking.
sunflower oil  124 1.365 0.532  11.703 450°F / 232°C  Frying.
soybean oil  120 1.958 7.874  3.196 350°F / 177°C Frying, salad dressing, baking. Some products labeled "vegetable oil" may in fact be soybean oil. Check the ingredient list to be sure.

*Nutritional data provided by the USDA Nutrient Database.

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Cass on 2014-04-05

Sep07 I too have never had fried green tomatoes. My hbsuand and mothe both love them. I'm not big on frying veggies but this doesn't look to bad. I'll have to try it and post this one on my site in a few weeks. I don't know what I'd serve this with but maybe it would be a great appetizer.

Anonymous User on 2012-01-01

I use organic extra virgin olive oil for cooking and vegetable oil for deep frying (I don’t deep-fry often, but using palm oil sounds good – thanks for the tip). I also use organic virgin coconut oil for baking. And sesame oil just to add flavor to different Asian dishes.

Anonymous User on 2011-12-23

Well put, sir, well put. I'll craetnily make note of that.