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Sitemap- Dietary fats and oils

Dietary fats and oils are the most concentrated form of energy as they yield 9 calories/g. In contrast, carbohydrates and proteins give only 4 calories/grams.

Below is the table with in-depth analysis of some of commonly used dietary fats and oils:-

Item SFA% MUFA% PUFA% ω-6 to ω-3 ratio Remarks
Canola oil 8 61 21 10 2:1 Recommended
Flax seed oil 9 18 16 57 1:3.5 Recommended
Safflower oil 10 13 77 0 77:0 Somewhat recommended
Sunflower oil 11 20 69 0 69:0 Somewhat recommended
Corn oil 13 25 61 1 61:1 Somewhat recommended
Olive oil 14 77 8 1 8:1 Highly recommended
Soybean oil 15 25 53 7 8:1 Recommended
Sesame oil 15 42 43 0 43:0 Recommended
Peanut oil 18 49 33 0 33:0 Recommended
Salmon fat 24 34 0 42 0:42 Recommended somewhat
Cottonseed oil 27 19 54 0 54:0 Recommended somewhat
Chicken fat 32 47 21 0 21:0 Recommended somewhat
Palm oil 40 48 11 1 11:1 Recommended somewhat
Pork fat 41 48 11 0 11:0 Not Recommended
Beef tallow 47 53 0 0 0:0 Not Recommended
Cocoa butter 64 36 0 0 0:0 Not Recommended
Butter 69 31 0 0 0:0 Not Recommended
Cheese 70 30 0 0 0:0 Not Recommended
Hydrogenated- vegetable oil 19 30 0 0 0:0 Not Recommended
Coconut oil 92 6 1.6 0.4 4:1 Not Recommended

SFA= Saturated fatty acids

MUFA= Mono-unsaturated fatty acids

PUFA= Poly-unsaturated fatty acids

ω-3= Omega 3 fatty acids

ω-6= Omega 6 fatty acids



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