Health and research

TYPES OF OIL

13 de February, 2017

Type of oil or grease Saturated Monounsaturated Polyunsaturated
Punto de humeo
Use
Avocado oil 12% 74% 14% 271 °C Frying, stir-frying, dipping oil, salads
almond oil 8% 66% 26% 221 °C Baking, sauces, dressing
Peanut oil 18% 49% 33% 231 °C Fry, cooking, salad dressing, margarine
Hemp oil 9% 12% 79% 236 °C Cooking, salad dressing
Safflower oil 10% 13% 77% 265 °C Cooking, salad dressing, margarine
Coconut oil 92% 6% 2% 177 °C Industrial baking, sweets and candies, whipped toppings, non-dairy coffee creams, butter
Oilseed rape 6% 62% 32% 242 °C Frying, baking, salad dressing
Sunflower oil (linoleic) 11% 20% 69% 246 °C Cooking, salad dressing, margarine, butter
Sunflower oil (high oleic) [32] 9% 82% 9%
Corn oil 13% 25% 62% 236 °C Frying, baking, salad dressing, margarine, butter Olive oil (extra virgin) 14%
Olive oil (refined) 14% 73% 11% 225 °C Sautéed, cooking, salad dressing, margarine
Olive oil (extra light) 14% 73% 11% 242 °C Sautéed, fried, cooking, salad dressing, margarine
Palm oil 52% 38% 10% 230 °C Cooking, dressing, vegetable oil, butter
Rice bran oil 20% 47% 33% 254 °C Cooking, frying, salads, dressings
Cottonseed oil 24% 26% 50% 216 °C Margarine, butter, salad dressing, industrial fry
Mustard seed oil 13% 60% 21% 254° C Cooking, frying, salads, seasonings Grape seed oil 12%
Sesame oil (semi refined) 14% 43% 43% 232 °C Cooking, frying
Soy oil 15% 24% 61% 241 °C Cooking, salad dressing, vegetable oil, margarine, butter
Ghi 65% 32% 3% 190–250 °C Fry, cooking, stir fry, seasoning, dressing
Lard 41% 47% 2% 138–201 °C[33] Baking, frying
Butter 66% 30% 4% 150 °C Cooking, baking, condiment, sauces, dressing
Margarine, hard 80% 14% 6% 150 °C[34] Cooking, baking, condiment Margarine, soft

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