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.