25 Types of Cooking Fats and Oils: Nutrition Facts, Benefits, Drawbacks

There are many different choices of cooking fat, and most of us use them to cook our food.

Choosing the right option is very important, and we can compromise the benefits of healthy foods if we always use unhealthy fats.

This article provides a list of 25 common cooking fats and oils alongside their full nutrition profiles, sourced from the USDA’s Food Composite Database.

Additionally, we take a balanced look at their benefits and drawbacks.

1) Avocado Oil

Avocado is a relatively new oil on the mainstream scene, and like olive oil, it is high in the monounsaturated fat oleic acid.

Here is the full nutrition profile for avocado oil per tablespoon (1);

Ratios

• Saturated Fat: 11.9%
• Monounsaturated Fat: 73.9%
• Polyunsaturated Fat: 14.2%
• Omega-6 to 3: 13.1 : 1

Benefits

• Since avocado oil consists of more than 80% saturated and monounsaturated fats, the oil is reasonably heat-stable. Studies show that it performs similarly to olive oil at high heat, but its antioxidants last for a slightly shorter time (2).

• Avocado oil has a relatively mild and bland flavor, so it will not impart its flavor on food like strong coconut and olive oils can.

Drawbacks

• Although the price has fallen over the past few years, avocado oil is often more expensive than other healthy cooking oils.

2) Butter

Firstly, butter is arguably the tastiest cooking fat money can buy.

However, is it a good choice?

The nutritional values for one tablespoon of butter are as follows (3);

Ratios

• Saturated Fat: 68.6%
• Monounsaturated Fat: 27.6%
• Polyunsaturated Fat: 3.8%
• Omega-6 to 3: 8.7 : 1

Benefits

• Butter is mainly saturated fat, which makes it a good choice for cooking. Saturated fatty acids are the most resistant to oxidation, and are less likely to generate oxidation products with exposure to heat (4, 5, 6)

• The taste – butter is delicious.

Drawbacks

• Butter contains lactose and casein (milk sugars and proteins,) which can burn with exposure to high heat.

• Since butter contains (minimal amounts of) lactose, it could potentially cause issues for people with severe lactose intolerance (7).

3) Canola (Rapeseed Oil)

Canola, otherwise known as rapeseed oil, often receives praise as a “heart healthy” oil due to its omega-3 content.

But should we be cooking with Canola?

Firstly, here is what one tablespoon of Canola oil offers (8);

Ratios

• Saturated Fat: 7.2%
• Monounsaturated Fat: 64.5%
• Polyunsaturated Fat: 28.3%
• Omega-6 to 3: 2 : 1

Benefits

• Canola oil has a much better omega-6 to omega-3 ratio than most other vegetable oils.

• Cheap price.

Drawbacks

• Most commercially available Canola oil undergoes a solvent extraction process. This oil has been ultra-processed and it has little nutritional value.

• Canola oil displays poor oxidative stability and using the oil at a high heat generates large numbers of polar compounds. Additionally, trans fats form in Canola with exposure to heat (9, 10, 11).

See here for a deeper look at Canola oil.

4) Cocoa Butter

Not everybody realizes this, but you can buy cocoa fat and use it in your cooking.

Cocoa butter is one of the best-tasting edible fats, and it is mainly a source of saturated and monounsaturated fatty acids.

Per tablespoon, here are the nutritional values it offers (12);

Ratios

• Saturated Fat: 62.8%
• Monounsaturated Fat: 34.1%
• Polyunsaturated Fat: 3.1%
• Omega-6 to 3: 28 : 1

Benefits

• Cocoa butter is delicious. It is not sweet, and nor does it taste like chocolate, but cooking with it makes everything taste great.

• Cocoa butter contains little more than 3% polyunsaturated fat, which makes it very heat stable.

• Additionally, cocoa butter contains several polyphenols, which may help to protect the fat from heat-induced damage (13).

Drawbacks

• Cocoa butter is very expensive, and it does not offer good value for the majority of consumers.

• Finding cocoa butter in local stores can be difficult.

5) Coconut Oil

With a long history as a traditional fat in the tropical regions, coconut oil has surged in popularity over the past decade.

Although it can sometimes leave things tasting slightly coconutty, this popular oil has a lot of positive points.

Here are coconut oil’s nutritional values per tablespoon (14);

Ratios

• Saturated Fat: 92.1%
• Monounsaturated Fat: 6.3%
• Polyunsaturated Fat: 1.6%
• Omega-6 to 3: N/A

Benefits

• Coconut oil is more than 92% saturated fat, and this gives the oil excellent oxidative stability. On this note, studies consistently show that coconut oil displays excellent resistance to oxidation (11, 15).

• Further to this, coconut oil provides a range of medium chain triglycerides (MCTs). This type of fat also occurs in human breast milk, and some studies suggest it may potentially have benefits for body composition, cognitive function, and insulin sensitivity (16, 17).

Drawbacks

• Coconut oil can sometimes influence the flavor of a dish, leaving a mild coconutty taste.

6) Corn Oil

Also known as maize oil, corn oil comes from the maize germ, and it is a type of seed oil.

Similar to other seed oils, corn is predominantly a source of omega-6 polyunsaturated fat.

Per tablespoon, here is what corn oil offers nutritionally (18);

Ratios

• Saturated Fat: 13.3%
• Monounsaturated Fat: 28.9%
• Polyunsaturated Fat: 57.8%
• Omega-6 to 3: 46 : 1

Benefits

• Corn oil is probably the cheapest available cooking oil.

Drawbacks

• Corn oil is almost two-thirds polyunsaturated fat, and this makes it prone to oxidation (19, 20).

• Also, cooking with corn oil leads to the formation of (small amounts of) trans fats (21).

7) Cottonseed Oil

Cottonseed oil has a long history, and it was the primary ingredient in partially hydrogenated (trans fat) shortening products like Crisco and Cottolene.

There is a robust scientific consensus on the harmful effects of trans fat, but how does cottonseed oil perform in its liquid state?

Below you will find the nutrition profile per tablespoon (22);

Ratios

• Saturated Fat: 27.1%
• Monounsaturated Fat: 18.6%
• Polyunsaturated Fat: 54.3%
• Omega-6 to 3: 258 : 1

Benefits

• The price is very low.

Drawbacks

• Similar to many seed oils, cottonseed undergoes a solvent extraction process, and it is very high in omega-6, which is unstable at high heat (23).

• Frying with cottonseed oil generates significant amounts of polar compounds and oxidation products (24).

8) Extra Virgin Olive Oil

We can often hear that extra virgin olive oil (EVOO) is the healthiest oil in the world.

However, there is a common train of thought that olive oil is excellent for salads but not saturated enough to use for cooking.

Is that true?

First, here are the nutrition facts per tablespoon (25);

Ratios

• Saturated Fat: 14.5%
• Monounsaturated Fat: 74.8%
• Polyunsaturated Fat: 10.7%
• Omega-6 to 3: 12.8 : 1

Benefits

• Although EVOO is low in saturated fat, it contains only minimal amounts of polyunsaturated fats. As a result, it displays a reasonably high degree of oxidative resistance.

• In recent lab tests analyzing commercial cooking oils, EVOO outperformed all other oils—including coconut oil—in that it contained the least polar compounds after heat exposure (11).

• EVOO is a significant source of polyphenols, which help to protect the oil against oxidation from heat, light, and oxygen (26).

Drawbacks

• Unfortunately, fraud has plagued the olive oil industry, and there have been numerous cases of products fraudulently claiming to be genuine extra virgin olive oil. See this guide to trustworthy olive oil brands for help finding an authentic oil.

• Genuine EVOO is more expensive than most other cooking oils, but you get what you pay for.

9) Ghee

Ghee is a traditional cooking fat from India.

This fat is also very similar to butter, with the only difference being it doesn’t contain the water, lactose, and casein content.

In short, ghee is pure butterfat.

Here are the nutrition details per tablespoon (27);

Ratios

• Saturated Fat: 65.3%
• Monounsaturated Fat: 30.6%
• Polyunsaturated Fat: 4.1%
• Omega-6 to 3: 8.7 : 1

Benefits

• Ghee does not contain lactose or casein (milk sugars and protein). As a result, ghee is a better choice than butter for individuals with milk allergies or sensitivities.

• Ghee has a similar fatty acid profile to butter, and it provides the same heat-stable properties. However, ghee does not contain milk sugars and proteins, so it will not burn as quickly at high heat.

Drawbacks

• The only real negative is that ghee is more expensive than butter.

10) Goose Fat

Goose fat is widely thought to be one of the best-tasting cooking fats available.

Nutritionally, this popular fat offers the following values per tablespoon (28);

Ratios

• Saturated Fat: 28.9%
• Monounsaturated Fat: 59.5%
• Polyunsaturated Fat: 11.6%
• Omega-6 to 3: 19.6 : 1

Benefits

• Goose fat is mainly monounsaturated fat, similar to the main fats in olives and avocados. It contains a moderate amount of saturated fat and minimal amounts of polyunsaturated fat. Due to this fatty acid profile, goose fat is stable at high temperatures.

• Goose fat adds a substantial amount of flavor to anything you use it with. If you’re making a roast dinner, then using a bit of goose fat makes it that much better.

Drawbacks

• Depending on the location/country, it can be difficult to find.

11) Grapeseed Oil

First introduced as a byproduct of the winemaking industry; producers make grapeseed oil by pressing leftover grape seeds to extract their oil.

As is the case with most seed oils, grapeseed is very high in omega-6 fatty acids.

Per tablespoon it offers (29);

Ratios

• Saturated Fat: 10.1%
• Monounsaturated Fat: 17.0%
• Polyunsaturated Fat: 72.9%
• Omega-6 to 3: 696 : 1

Benefits

• Grapeseed oil is reasonably cheap.

• A source of vitamin E.

Drawbacks

• Grapeseed oil contains substantial amounts of omega-6. This essential fatty acid is healthy in moderate amounts. However, recent research demonstrates that most of us are consuming far too much omega-6 and not enough omega-3. A high omega 6 to 3 ratio has links to the promotion of chronic disease (30, 31).

• Due to its fatty acid profile, grapeseed oil is susceptible to oxidative at high heat temperatures. Numerous studies show that this oil generates significant numbers of polar compounds during cooking (11).

See here for a full overview of grapeseed oil.

12) Lard

Lard is rendered pork fat, a traditional cooking fat that was once common in households.

However, lard declined in popularity alongside the rise in trans fats, shortening, and vegetable oils.

In recent years, animal fats such as lard have started to become more popular once again.

One tablespoon of lard provides the following nutritional values (32);

Ratios

• Saturated Fat: 41%
• Monounsaturated Fat: 47.5%
• Polyunsaturated Fat: 11.5%
• Omega-6 to 3: 10.2 : 1

Benefits

• Lard is extremely cheap, and it has a great effect on the flavor of food. Lard tends to make everything taste better.

• Since lard is almost 90% saturated and monounsaturated fat, it is very stable for cooking at high temperatures. Studies demonstrate that lard offers greater oxidative stability than vegetable oils, and produces very few oxidation products during cooking (33).

Drawbacks

• Some lard is not 100% pure and contains lard shortening (made by hydrogenation). Fully hydrogenated fat is not the same as partially hydrogenated (trans) fat, but it is just something to be aware of. Check the labels if this is important to you.

13) Macadamia Nut Oil

Macadamia nuts are delicious, and since they are full of fat, they make good cooking oil.

Per tablespoon, macadamia nut oil provides (34);

Ratios

• Saturated Fat: 17.9%
• Monounsaturated Fat: 78.6%
• Polyunsaturated Fat: 3.5%
• Omega-6 to 3: 6.3 : 1

Benefits

• Macadamia nut oil is extremely low in polyunsaturated fat, and it offers excellent oxidative resistance. In one study testing the oxidative stability of culinary oil, macadamia oil outperformed all the other oils (grapeseed, rice bran, avocado, and walnut oils). (35).

• Macadamia oil also contains a range of antioxidants/polyphenols, which may help to preserve the oil (36).

Drawbacks

• Macadamia oil is one of the most expensive cooking fats.

14) Margarine

Margarine was once thought to be a healthy replacement for butter.

However, that soon changed when we found out the harms of the trans fats it contained.

In recent years, margarine no longer contains trans fat, and most products use interesterified fats instead.

Despite this, the jury is out on the relative safety of interesterified fat.

Margarine’s nutrition properties may vary depending on the specific vegetable oils used to make it.

That said, here are the general nutrition facts per tablespoon (37);

Ratios

• Saturated Fat: 19.3%
• Monounsaturated Fat: 49.5%
• Polyunsaturated Fat: 31.2%
• Omega-6 to 3: 11.4 : 1

Benefits

• Extremely cheap.

• Margarine may be less susceptible to oxidation than liquid vegetable (seed) oils (38).

Drawbacks

• The biggest concern about margarine is that most “vegetable spreads” contain interesterified fats, and we don’t fully understand the health effects of these manufactured fats.

• Some studies show that interesterified fats may result in elevated fasting insulin and blood glucose levels (39).

For a deeper read on interesterified fats, the following review paper goes into detail:

What are interesterified fats and should we be worried about them in our diet?

15) Palm Kernel Oil

Palm oil is one of the biggest sources of fat in the Western—and global—diet.

Large numbers of processed foods use this oil in their products, and it is also available as cooking oil.

Palm oil is a type of seed oil, and manufacturers produce it from the seeds within palm fruit.

Palm oil offers the following nutrition values per tablespoon (40);

Ratios

• Saturated Fat: 51.5%
• Monounsaturated Fat: 38.5%
• Polyunsaturated Fat: 10.0%
• Omega-6 to 3: 45.5 : 1

Benefits

• Palm oil is cheap and readily available.

• Palm oil appears to have similar oxidative stability to high-OLEIC oils, and it offers better performance at high temperatures than seed oils like Canola and sunflower (41, 42).

Drawbacks

• Despite its low polyunsaturated fat contents, palm oil’s oxidative resistance appears to vary. Some studies show that it produces excessive amounts of volatile oxidation products during frying. This may be due to the ultra-processing palm oil goes through and the lack of antioxidant compounds in the oil (43).

• The palm oil industry is responsible for mass deforestation and threatening the habitats of animals in the tropics. Ideally, ‘certified sustainable’ palm oils are a more ethical choice.

16) Peanut Oil

Peanut oil is high in monounsaturated fat, and it has a tasty and slightly nutty flavor (at least in its unrefined state).

Per tablespoon, peanut oil provides (44);

Ratios

• Saturated Fat: 18.0%
• Monounsaturated Fat: 48.4%
• Polyunsaturated Fat: 33.6%
• Omega-6 to 3: 5230 : 1

Benefits

• Peanut oil is rich in compounds that have antioxidant properties, such as tocopherols and phospholipids. Research demonstrates that these compounds help to improve (slow oxidation) peanut butter’s oxidative stability (45).

• A recent laboratory study of plant-based cooking oils found that heating peanut oil generates one of the lowest amounts of oxidation products. In this extensive test, peanut oil was third to only extra virgin olive oil and coconut oil (11).

Drawbacks

• Peanut oil is relatively expensive. Given that extra virgin olive oil offers better performance, it doesn’t offer value-for-money.

17) Red Palm Oil

Red palm oil comes from the same fruit (palm fruit) as palm kernel oil.

However, red palm oil is derived from the actual fruit rather than the seeds (kernel).

Nutritionally, one tablespoon of red palm oil supplies (46);

Ratios

• Saturated Fat: 44.45%
• Monounsaturated Fat: 44.45%
• Polyunsaturated Fat: 11.1%
• Omega-6 to 3: Unknown

Benefits

• Red palm oil is full of carotenoids, which give the oil its deep red color. It also contains vitamin E, and all of these compounds collectively give red palm oil a high level of oxidative stability (47).

• Red palm oil contains a small amount of polyunsaturated fat, and it is almost 90% saturated and monounsaturated.

Drawbacks

• Red palm oil makes everything taste like red palm oil. Additionally, it gives food an orange tinge. For example, fried eggs taste like red palm oil-flavored fried eggs. I suppose this one could be a ‘benefit’ if someone loves the flavor, though.

• Similar to palm kernel oil, commercial production of red palm oil has devastated rainforests and animal habitats. Preferably look for a ‘certified sustainable’ red palm oil.

18) Refined Olive Oil

There are several different names for refined olive oil, and these may include both of the following;

• Light olive oil
• Pomace olive oil

While these oils still come from real olives, the manufacturing process is different.

Unlike extra virgin olive oil, refined olive oils make use of the leftover pulp after extra virgin olive oil’s extraction.

Next, this pulp goes through an extraction process using solvents such as hexane (48).

Since refined olive oil still comes from olives, the fatty acid profile doesn’t differ to extra virgin olive oil.

Per tablespoon, refined olive oil provides (49);

Ratios

• Saturated Fat: 15.5%
• Monounsaturated Fat: 74.8%
• Polyunsaturated Fat: 10.7%
• Omega-6 to 3: 12.8 : 1

Benefits

• Refined olive oils offer a similar fat profile as EVOO for a lower price.

• Refined olive oils are still relatively heat-stable owing to the minimal polyunsaturated fat content they contain.

• The taste of refined olive oils is very “light” and bland, whereas extra virgin olive oil has a strong flavor. Some people prefer this lighter taste for specific recipes, such as homemade mayo.

Drawbacks

• Heat tests on refined olive oils show that they do not offer the same oxidative stability as extra virgin olive oil (EVOO). The reason for this is that the refining process removes most of EVOO’s beneficial polyphenols, which act as antioxidants. The high polyphenol content of EVOO helps protect the fatty acids from oxidation (50).

• Polyphenols appear to have some health-protective benefits, and refined olive oils barely contain any (51).

19) Rice Bran Oil

Rice bran oil comes from the outer shell of brown rice, which is otherwise known as the chaff or husk.

This oil is especially popular in Japan and South Asia.

Per tablespoon, rice bran oil provides the following nutrition profile (52);

Ratios

• Saturated Fat: 21.3%
• Monounsaturated Fat: 41.7%
• Polyunsaturated Fat: 37.0%
• Omega-6 to 3: 20.9 : 1

Benefits

• Rice bran oil contains more saturated and monounsaturated fats than most “vegetable” oils, as well as some antioxidants. It offers better oxidative stability than Canola, sunflower, and other processed seed oils (53).

Drawbacks

• Although better than seed-based vegetable oils, heating rice brain oil still results in the formation of more trans fats and polar compounds than animal fats or fruit/nut-based oils (11).

20) Safflower Oil

Safflower oil has been one of the most common oils over the past half-century, and it often turns up in food products.

This vegetable (seed) oil comes from the seeds of the safflower plant, and it provides the following nutrition values (54);

Ratios

• Saturated Fat: 6.3%
• Monounsaturated Fat: 14.8%
• Polyunsaturated Fat: 78.9%
• Omega-6 to 3: –

Benefits

• Safflower oil is very cheap.

• There is a high OLEIC version of safflower oil that is mainly monounsaturated fat. This version offers greater heat stability than regular safflower oil (55, 56).

Drawbacks

• Regular safflower oil is predominantly polyunsaturated fat, and studies demonstrate that it is prone to oxidation (57).

• High OLEIC safflower is not the worst oil in the world, but there are better options: animal fats, coconut oil, extra virgin olive oil and more offer greater resistance to oxidation.

21) Sesame Oil

Sesame oil is an excellent choice for use as a condiment, and it adds a flavor to food that no other oil can match.

However, sesame oil is not one of the better options for high-heat cooking.

Sesame oil provides the following nutrients per tablespoon (58);

Ratios

• Saturated Fat: 14.7%
• Monounsaturated Fat: 41.9%
• Polyunsaturated Fat: 43.4%
• Omega-6 to 3: 137.7 : 1

Benefits

• Sesame oil is deep and flavorful, and it adds a lot of taste to dishes.

• Sesame oil has a slightly lower proportion of polyunsaturated fat compared to other seed oil choices, and it also contains polyphenols. As a result, it displays somewhat better heat stability than other processed oils (59).

Drawbacks

• Sesame oil may be better than most seed oils, but it still isn’t the best choice for high-heat cooking. Several studies demonstrate that it creates volatile oxidation compounds soon after exposure to heat (60).

See this complete guide to sesame oil for more information.

22) Soybean Oil

Soybean is one of the most common cooking oils throughout the world, and it is hugely popular in the United States.

Unfortunately, this oil is very high in omega-6 fatty acids and may not be the best cooking choice.

Here are the nutritional values per tablespoon of soybean oil (61);

Ratios

• Saturated Fat: 16.2%
• Monounsaturated Fat: 23.8%
• Polyunsaturated Fat: 60.0%
• Omega-6 to 3: 7.4 : 1

Benefits

• Soybean oil contains a moderate amount of vitamin E, which gives it slightly better oxidative stability compared to other seed oils (62).

Drawbacks

• Soybean oil is ultra-processed, extremely high in unstable polyunsaturated fats, and displays poor oxidative stability when exposed to heat (63).

23) Sunflower Oil

Sunflower oil is very similar to safflower in its fatty acid profile, and it comes from the edible seeds of the sunflower plant.

Nutritionally, sunflower oil provides the following values per tablespoon (64);

Ratios

• Saturated Fat: 10.8%
• Monounsaturated Fat: 47.3%
• Polyunsaturated Fat: 41.9%
• Omega-6 to 3: 199 : 1

Benefits

• There is a high OLEIC version of sunflower oil that provides better heat stability than the regular version. However, coconut oil and EVOO are still better plant-fat options (65).

Drawbacks

• Regular sunflower oil is not heat-stable and easily oxidizes at high cooking temperatures (66, 67).

24) Tallow (Beef Dripping)

Similar to lard, tallow is a traditional animal fat that once enjoyed great popularity.

This cooking fat comes from rendered beef fat, and it gives food a wonderful taste.

However, like other animal fats, tallow’s popularity went into decline in tandem with the rise of vegetable oils.

Let’s now look at the nutrition data per tablespoon of tallow (68);

Ratios

• Saturated Fat: 52.5%
• Monounsaturated Fat: 43.4%
• Polyunsaturated Fat: 4.1%
• Omega-6 to 3: 5.1 : 1

Benefits

• Tallow is high in saturated and monounsaturated fat, and it contains minimal polyunsaturated acids. As a result, it is very heat-stable with excellent resistance to oxidation. The biodiesel industry even adds tallow to soybean oil to increase the latter’s oxidative stability (69).

Drawbacks

• Watch out for overpriced “100%” and “pure” tallow products in glass jars. These goods are mostly the same as the cheap bars of tallow in supermarkets, except for being about 10x the price.

25) Vegetable Shortening

Vegetable shortening became popular in the early 20th century since it provided the same cooking properties as lard for a much cheaper price.

Once marketed as healthy fat, it was later found that it contains a harmful type of fat known as ‘trans fat’ (partially hydrogenated oil).

In recent times, shortening may be fully hydrogenated (no trans fat) or it may still include partially hydrogenated (trans) fats.

Per tablespoon, Crisco shortening provides the following fat profile (70);

Ratios

• Saturated Fat: 29.2%
• Monounsaturated Fat: 20.8%
• Polyunsaturated Fat: 50.0%
• Omega-6 to 3: Unknown

Benefits

• Shortening is a solid fat, and it contains more saturated fat than most vegetable oils. It should, therefore, offer better heat resistance compared to liquid vegetable oils high in polyunsaturated fat. However, there is little research in this area using the new shortening formations.

Drawbacks

• Shortening is an ultra-processed fat using solvents and various chemicals. Additionally, many shortening products still contain trans fat. Sometimes the trans fat concentrations are very small (<0.5g per serving) to avoid declaring it on the label (71).

Which Is the Healthiest Cooking Oil?

The answer to this question is subjective, and there are many different views.

However, in my own opinion, oxidative resistance is a key issue, and the oils lowest in polyunsaturated fats generally offer the highest heat stability.

The cooking fats which display the best stability at heat include animal fats such as ghee, goose fat, lard, and tallow.

Additionally, plant oils such as avocado, peanut, and (especially) extra virgin olive oil display excellent oxidative stability.

If we focus on the cooking fat’s overall health benefits rather than just heat stability, extra virgin olive oil is probably the most evidence-based choice.

Lastly, if you’re looking for an oil for deep frying, see this guide to the best deep frying oils.