| 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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