Maintenance – Which oils are best for cooking?

Type of oil or fat Saturated Monounsaturated Polyunsaturated Smoke point Uses Butter 66% 30% 4% 150 °C (302 °F) Cooking, baking, condiment, sauces, flavoring Ghee, clarified butter 65% 32% 3% 190–250 °C (374–482 °F) Deep frying, cooking, sautéeing, condiment, flavoring Canola oil 6% 62% 32% 242 °C (468 °F) Frying, baking, salad dressings Coconut oil 92% 6% 2% 177 °C (351 °F) Commercial baked goods, candy and sweets, whipped toppings, nondairy coffee creamers, shortening Rice bran oil 20% 47% 33% 254 °C (489 °F) Cooking, frying, deep frying, salads, dressings. Very clean flavoured & palatable. Corn oil 13% 25% 62% 236 °C (457 °F) Frying, baking, salad dressings, margarine, shortening Cottonseed oil 24% 26% 50% 216 °C (421 °F) Margarine, shortening, salad dressings, commercially fried products Grape seed oil 12% 17% 71% 204 °C (399 °F) Cooking, salad dressings, margarine Lard 41% 47% 2% 138–201 °C (280–394 °F)[29] Baking, frying Margarine, hard 80% 14% 6% 150 °C (302 °F)[30] Cooking, baking, condiment Margarine, soft 20% 47% 33% 150–160 °C (302–320 °F) Cooking, baking, condiment Diacylglycerol (DAG) oil 3.5% 37.95% 59% 215 °C (419 °F) Frying, baking, salad oil Olive oil (extra virgin) 14% 73% 11% 190 °C (374 °F) Cooking, salad oils, margarine Olive oil (virgin) 14% 73% 11% 215 °C (419 °F) Cooking, salad oils, margarine Olive oil (refined) 14% 73% 11% 225 °C (437 °F) Sautee, stir frying, cooking, salad oils, margarine Olive oil (extra light) 14% 73% 11% 242 °C (468 °F) Sautee, stir frying, frying, cooking, salad oils, margarine Palm oil 52% 38% 10% 230 °C (446 °F) Cooking, flavoring, vegetable oil, shortening Peanut oil 18% 49% 33% 231 °C (448 °F) Frying, cooking, salad oils, margarine Safflower oil 10% 13% 77% 265 °C (509 °F) Cooking, salad dressings, margarine Sesame oil (Unrefined) 14% 43% 43% 177 °C (351 °F) Cooking Sesame oil (semi-refined) 14% 43% 43% 232 °C (450 °F) Cooking, deep frying Soybean oil 15% 24% 61% 241 °C (466 °F) Cooking, salad dressings, vegetable oil, margarine, shortening Sunflower oil (linoleic) 11% 20% 69% 246 °C (475 °F) Cooking, salad dressings, margarine, shortening Sunflower oil (high oleic)[31] 9% 82% 9%    


Source: WFM 1-10

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