Food Oil Fatty Acid Content List: Saturated, Monounsaturated and Polyunsaturated

Posted on 10 May 2010 19:43

These charts give the relative amounts of saturated, monounsaturated, and polyunsaturated fatty acids found in common the common food oils.

Seed Oils

Grams Per Tablespoon (13.5 to 14 g total fat)

Oil Saturated Fat g. Monounsaturated Fat g. Polyunsaturated Fat g.
Canola 1.0 8.8 3.9
Canol Oil High Oleic 0.9 10.0 2.4
Coconut Oil 11.8 0.8 0.2
Corn Oil 1.8 3.7 7.4
Cottonseed Oil 3.5 2.4 7.0
Grape Seed Oil 1.3 2.2 9.5
Olive Oil 1.8 9.8 1.4
Palm oil 6.7 5.0 1.2
Peanut oil 2.9 6.2 4.3
Safflower Oil High Oleic* 0.8 10 2
Safflower High Linoleic 0.8 1.9 10
Sesame Oil 0.8 10 2
Soybean Oil 2.1 3.0 7.8
Sunflower Oil 1.2 7.8 4

Seed Oil Fat Proportion (Percentage)

Oil Saturated Fat % Monounsaturated Fat % Polyunsaturated Fat %
Canola Oil 7.4 63 28
Canola Oil High Oleic 6.5 72 17
Coconut Oil 85.5 6 2
Corn Oil 13 27.5 54
Grape Seed Oil 9.5 16 70
Cottonseed Oil 26 18 52
Olive Oil 14 73 10.5
Palm Oil 49 37 9
Peanut Oil 17 46 32
Safflower Oil High Oleic* 6 74 14
Safflower High Linoleic 6 14 74
Sesame Oil 14 40 42
Soybean Oil 15 23 58
Sunflower Oil 9 57 29

*most common commerical safflower oil

Nut Oils

Grams Per Tablespoon (13.6 g total fat)

Oil Saturated Fat g. Monounsaturated Fat g. Polyunsaturated Fat g.
Almond oil 1.1 9.5 2.4
Hazelnut oil 1.0 10.6 1.4
Walnut oil 1.2 3.1 8.6

Nut Oil Fat Proportion (Percentage)

Oil Saturated Fat % Monounsaturated Fat % Polyunsaturated Fat %
Almond oil 8 70 17
Hazelnut oil 7.5 78 10
Walnut oil 9 23 63



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