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COOKING OILS COMPARED CHART
Most of us have a preferred staple cooking “grease” that we use on a regular basis. Cooking Oils have been used as the original non-stick pan for centuries. It's always good to know what the best (and healthiest) cooking options for your family are. Most research and the Bible states that, “if used in moderation”, Oil, Butter and Animal Fats aren't completely unfriendly towards most diets. Below, get the basics for your next pan-handling adventure in the kitchen. Attempting to find the healthiest Cooking Oil can be a daunting task. On one hand, you want to cook with an Oil that has a high flash (smoke) point, but, you also need to use a Cooking Oil that has a healthy balance of Omega 3 to Omega 6 fatty acids and even better if that Oil is loaded with antioxidants and vitamins!  Knowing the smoke point of oils is important because heating oil to the point where the oil begins to smoke produces toxic fumes and harmful free radicals in the air your family is breathing.  Check out our Cooking Oil comparison chart below to help alleviate your confusion! SORT THE TABLE BY CLICKING ON THE ORANGE HEADINGS
MAIN
COOKINGOILS & FATS GOOD
BAD
&
UGLY
U
N
R
E
F
I
N
E
D
S
E
M
I

R
E
F
I
N
E
D
R
E
F
I
N
E
D
R
E
N
D
E
R
E
D
FAT
SATURATED
(SFA)
FAT
MONO
UNSATURATED
(MUFA)
FAT
POLY
UNSATURATED
(PUFA)
OMEGA-9
CONTENT
SMOKE POINT OMEGA-6
TO
OMEGA-3
RATIO
ALMOND OIL G 8% 66% 26% 32% 430F/ 221C 28:1
APRICOT KERNEL OIL G 6% 59% 29%
AVOCADO OIL G 12% 74% 14% 68% 520F/ 271C 18:1
BASIL OIL G 9% 11% 79%
BEEF TALLOW (Leaf) B X 48% 49% 3% 400F/ 204C 5:1
BRAZIL NUT OIL G 26% 30% 43%
BUTTER (Salted / Unsalted) B 66% 30% 4% 302F/ 150C 9:1
BUTTER-CLARIFIED (Ghee) B X 65% 32% 3% 482F/ 250C 1:1
CANOLA OIL (Expeller Pressed) B 6% 62% 32% 450F/ 232C 2.4:1
CANOLA OIL (Rapeseed) U X 7% 63% 28% 400F/ 204C 2:1
CANOLA OIL (Rapeseed) U X 6% 62% 32% 400F/ 204C 3:1
CASHEW OIL B 13% 61% 17%
CASTOR OIL U X 392F/ 200C
CHICKEN SCHMALTZ B 35% 50% 15% 375F/ 191C 20:1
CLARIFIED BUTTER (Ghee) B X 65% 32% 3% 482F/ 250C 1:1
COCO BUTTER B 59% 33% 3%
COCONUT OIL U X 87% 6% 2% 350F/ 176C N/A
COCONUT OIL U X 92% 6% 2% 350F/ 176C N/A
COCONUT OIL (Hydrogenated) U 87% 6% 2% 350F/ 176C N/A
COCONUT OIL (Virgin) U 92% 6% 2% 350F/ 176C N/A
CORN OIL U X 13% 27% 55% 352F/ 178C 83:1
CORN OIL U X 13% 25% 62% 455F/ 235C 59:1
COTTONSEED OIL B 27% 17% 54% 446F/ 230C 56:1
COTTONSEED OIL (Hydrogenated) U 93% 2% 1% 448F/ 220C
DIACYLGLYCEROL (DAG) OIL G 3% 38% 59% 419F/ 215C 9:1
DUCK OR GOOSE FAT B X 35% 52% 13% 375F/ 191C 13:1
FLAXSEED OIL (Linseed) G X 11% 21% 68% 225F/ 107C 1:4
GHEE (Clarified Butter) B 65% 32% 3% 482F/ 250C 1:1
GOAT TALLOW (Leaf) B X 37% 54% 9% 370F/ 188C
GOOSE OR DUCK FAT B X 35% 52% 13% 375F/ 191C 13:1
GRAPESEED OIL G 12% 17% 71% 421F/ 216C 676:1
HAZELNUT OIL U 79% 13% 5% 78% 430F/ 221C 0   Omega 3
HEMP SEED OIL G 7% 9% 82% 330F/ 166C 3:1
HOG TALLOW (Leaf) B X 44% 45% 11% 360F/ 185C
LARD (NOT Hydrogenated) B X 42% 47% 11% 374F/ 190C 12:1
LINSEED OIL (Flaxseed) G 11% 21% 68% 225F/ 107C 1:4
MACADAMIA NUT OIL B 13% 84% 4% 83% 401F/ 205C 1:1
MARGARINE HARD(Hydrogenated) U 80% 14% 6% 302F/ 150C Varies
MARGARINE SOFT B 20% 47% 33% 320F/ 160C Varies
MUTTON TALLOW (Leaf) B X 46% 41% 8% 419F/ 215C
OLIVE OIL U X 14% 72% 10% HIGH 470F/ 243C
OLIVE OIL (Extra Light) G X HIGH 468F/ 242C
OLIVE OIL (Extra Virgin - Low Acid) U X 14% 73% 8% 71.3% 405F/ 207C 11:1
OLIVE OIL (Extra Virgin) G X 14% 73% 8% 71.3% 374F/ 190C 11:1
OLIVE OIL (Pomace) G X HIGH 460F/ 238C
OLIVE OIL (Virgin) G X 16% 71% 12% 71.3 410F/ 210C 13:1
PALM KERNEL OIL U 82% 15% 3% 450F/ 232C 0   Omega 3
PALM OIL (Difractionated) B 49% 37% 9% 455F/ 235C 46:1
PALM OIL (Red) B X 51% 39% 10% 446F/ 230C 10:1
PEANUT OIL G X 16% 48% 31% 320F/ 160C 32:1
PEANUT OIL U X 18% 49% 33% 440F/ 226C 32:1
PEANUT OIL U X 18% 49% 33% 450F/ 232C 34:1
PECAN OIL G 11% 55% 34%
PUMPKIN SEED OIL G X 8% 36% 57% 250F/ 121C
RICE BRAN OIL U X 20% 47% 33% 450F/ 232C 21:1
SAFFLOWER OIL U X 8% 75% 13% 74% 510F/ 265C 133:1
SAFFLOWER OIL (High-Olec) G X 6% 75% 13% 468F/ 242C 133:1
SAFFLOWER OIL (Linolec) G 6% 14% 75% 75% 468F/ 242C 133:1
SESAME OIL B X 14% 43% 43% 350F/ 177C 45:1
SESAME OIL U X 14% 43% 43% 450F/ 232C 138:1
SOYBEAN OIL B X 15% 24% 61% 453F/ 244C 8:1
SOYBEAN OIL U X 15% 24% 61% 350F/ 176C 8:1
SOYBEAN OIL U X 15% 25% 60% 450F/ 232C 11:1
SUNFLOWER OIL B X 14% 19% 69% 464F/ 240C 40:1
SUNFLOWER OIL (High-Oleic) B X 10% 83% 4% 464F/ 240C 40:1
SUNFLOWER OIL (High-Oleic) U X 9% 90% 1% 471F/ 244C 6.5:1
SUNFLOWER OIL (Linolec) U X 11% 20% 69% 464F/ 240C 40:1
SUNFLOWER OIL (Mid-Olec) U X 9% 65% 26% 412F/ 211C 40:1
TALLOW (Beef) B X 48% 49% 3% 400F/ 204C 5:1
TALLOW (Goat) B X 37% 54% 9% 370F/ 188C
TALLOW (Hog) B X 44% 45% 11% 360F/ 185C
TALLOW (Mutton) B X 46% 41% 8% 419F/ 215C
TEA SEED OIL B 22% 60% 18% 486F/ 252C
VEGETABLE OIL (Blend) U X VarieS Varies Varies 428F/ 220C
VEGETABLE SHORTENING U 325F/ 160C
WALNUT OIL U X 11% 21% 69% 320F/ 160C 5:1
WALNUT OIL U X 9% 23% 63% 400F/ 204C 5:1
The Recipes and information contained in these pages are for private use only. They are NOT to be used commercially or published.
COOKING OILS COMPARED CHART
Most of us have a preferred staple cooking “grease” that we use on a regular basis. Cooking Oils have been used as the original non-stick pan for centuries. It's always good to know what the best (and healthiest) cooking options for your family are. Most research and the Bible states that, “if used in moderation”, Oil, Butter and Animal Fats aren't completely unfriendly towards most diets. Below, get the basics for your next pan-handling adventure in the kitchen. Attempting to find the healthiest Cooking Oil can be a daunting task. On one hand, you want to cook with an Oil that has a high flash (smoke) point, but, you also need to use a Cooking Oil that has a healthy balance of Omega 3 to Omega 6 fatty acids and even better if that Oil is loaded with antioxidants and vitamins!  Knowing the smoke point of oils is important because heating oil to the point where the oil begins to smoke produces toxic fumes and harmful free radicals in the air your family is breathing.  Check out our Cooking Oil comparison chart below to help alleviate your confusion!  SORT THE TABLE BY CLICKING ON THE ORANGE HEADINGS
640
COOKINGOILS & FATS GOOD
BAD
&
UGLY
U
N
R
E
F
I
N
E
D
S
E
M
I

R
E
F
I
N
E
D
R
E
F
I
N
E
D
R
E
N
D
E
R
E
D
FAT
SATURATED
(SFA)
FAT
MONO
UNSATURATED
(MUFA)
FAT
POLY
UNSATURATED
(PUFA)
OMEGA
9
SMOKE POINT OMEGA6
TO
OMEGA3
RATIO
ALMOND OIL G 8% 66% 26% 32% 430F/ 221C 28:1
APRICOT KERNEL OIL G 6% 59% 29%
AVOCADO OIL G 12% 74% 14% 68% 520F/ 271C 18:1
BASIL OIL G 9% 11% 79%
BEEF TALLOW (Leaf) B X 48% 49% 3% 400F/ 204C 5:1
BRAZIL NUT OIL G 26% 30% 43%
BUTTER (Salted / Unsalted) B 66% 30% 4% 302F/ 150C 9:1
BUTTER-CLARIFIED (Ghee) B X 65% 32% 3% 482F/ 250C 1:1
CANOLA OIL (Expeller Pressed) B 6% 62% 32% 450F/ 232C 2.4:1
CANOLA OIL (Rapeseed) U X 7% 63% 28% 400F/ 204C 2:1
CANOLA OIL (Rapeseed) U X 6% 62% 32% 400F/ 204C 3:1
CASHEW OIL B 13% 61% 17%
CASTOR OIL U X 392F/ 200C
CHICKEN SCHMALTZ B 35% 50% 15% 375F/ 191C 20:1
CLARIFIED BUTTER (Ghee) B X 65% 32% 3% 482F/ 250C 1:1
COCO BUTTER B 59% 33% 3%
COCONUT OIL U X 87% 6% 2% 350F/ 176C N/A
COCONUT OIL U X 92% 6% 2% 350F/ 176C N/A
COCONUT OIL (Hydrogenated) U 87% 6% 2% 350F/ 176C N/A
COCONUT OIL (Virgin) U 92% 6% 2% 350F/ 176C N/A
CORN OIL U X 13% 27% 55% 352F/ 178C 83:1
CORN OIL U X 13% 25% 62% 455F/ 235C 59:1
COTTONSEED OIL B 27% 17% 54% 446F/ 230C 56:1
COTTONSEED OIL (Hydrogenated) U 93% 2% 1% 448F/ 220C
DIACYLGLYCEROL (DAG) OIL G 3% 38% 59% 419F/ 215C 9:1
DUCK OR GOOSE FAT B X 35% 52% 13% 375F/ 191C 13:1
FLAXSEED OIL (Linseed) G X 11% 21% 68% 225F/ 107C 1:4
GHEE (Clarified Butter) B 65% 32% 3% 482F/ 250C 1:1
GOAT TALLOW (Leaf) B X 37% 54% 9% 370F/ 188C
GOOSE OR DUCK FAT B X 35% 52% 13% 375F/ 191C 13:1
GRAPESEED OIL G 12% 17% 71% 421F/ 216C 676:1
HAZELNUT OIL U 79% 13% 5% 78% 430F/ 221C 0Omega 3
HEMP SEED OIL G 7% 9% 82% 330F/ 166C 3:1
HOG TALLOW (Leaf) B X 44% 45% 11% 360F/ 185C
LARD (NOT Hydrogenated) B X 42% 47% 11% 374F/ 190C 12:1
LINSEED OIL (Flaxseed) G 11% 21% 68% 225F/ 107C 1:4
MACADAMIA NUT OIL B 13% 84% 4% 83% 401F/ 205C 1:1
MARGARINE HARD(Hydrogenated) U 80% 14% 6% 302F/ 150C Varies
MARGARINE SOFT B 20% 47% 33% 320F/ 160C Varies
MUTTON TALLOW (Leaf) B X 46% 41% 8% 419F/ 215C
OLIVE OIL U X 14% 72% 10% HIGH 470F/ 243C
OLIVE OIL (Extra Light) G X HIGH 468F/ 242C
OLIVE OIL (Extra Virgin - Low Acid) U X 14% 73% 8% 71.3% 405F/ 207C 11:1
OLIVE OIL (Extra Virgin) G X 14% 73% 8% 71.3% 374F/ 190C 11:1
OLIVE OIL (Pomace) G X HIGH 460F/ 238C
OLIVE OIL (Virgin) G X 16% 71% 12% 71.3 410F/ 210C 13:1
PALM KERNEL OIL U 82% 15% 3% 450F/ 232C 0Omega 3
PALM OIL (Difractionated) B 49% 37% 9% 455F/ 235C 46:1
PALM OIL (Red) B X 51% 39% 10% 446F/ 230C 10:1
PEANUT OIL G X 16% 48% 31% 320F/ 160C 32:1
PEANUT OIL U X 18% 49% 33% 440F/ 226C 32:1
PEANUT OIL U X 18% 49% 33% 450F/ 232C 34:1
PECAN OIL G 11% 55% 34%
PUMPKIN SEED OIL G X 8% 36% 57% 250F/ 121C
RICE BRAN OIL U X 20% 47% 33% 450F/ 232C 21:1
SAFFLOWER OIL U X 8% 75% 13% 74% 510F/ 265C 133:1
SAFFLOWER OIL (High-Olec) G X 6% 75% 13% 468F/ 242C 133:1
SAFFLOWER OIL (Linolec) G 6% 14% 75% 75% 468F/ 242C 133:1
SESAME OIL B X 14% 43% 43% 350F/ 177C 45:1
SESAME OIL U X 14% 43% 43% 450F/ 232C 138:1
SOYBEAN OIL B X 15% 24% 61% 453F/ 244C 8:1
SOYBEAN OIL U X 15% 24% 61% 350F/ 176C 8:1
SOYBEAN OIL U X 15% 25% 60% 450F/ 232C 11:1
SUNFLOWER OIL B X 14% 19% 69% 464F/ 240C 40:1
SUNFLOWER OIL (High-Oleic) B X 10% 83% 4% 464F/ 240C 40:1
SUNFLOWER OIL (High-Oleic) U X 9% 90% 1% 471F/ 244C 6.5:1
SUNFLOWER OIL (Linolec) U X 11% 20% 69% 464F/ 240C 40:1
SUNFLOWER OIL (Mid-Olec) U X 9% 65% 26% 412F/ 211C 40:1
TALLOW (Beef) B X 48% 49% 3% 400F/ 204C 5:1
TALLOW (Goat) B X 37% 54% 9% 370F/ 188C
TALLOW (Hog) B X 44% 45% 11% 360F/ 185C
TALLOW (Mutton) B X 46% 41% 8% 419F/ 215C
TEA SEED OIL B 22% 60% 18% 486F/ 252C
VEGETABLE OIL (Blend) U X VarieS Varies Varies 428F/ 220C
VEGETABLE SHORTENING U 325F/ 160C
WALNUT OIL U X 11% 21% 69% 320F/ 160C 5:1
WALNUT OIL U X 9% 23% 63% 400F/ 204C 5:1
The Recipes and information contained in these pages are for private use only. They are NOT to be used commercially or published.
COOKING OILS COMPARED CHART
Most of us have a preferred staple cooking “grease” that we use on a regular basis. Cooking Oils have been used as the original non-stick pan for centuries. It's always good to know what the best (and healthiest) cooking options for your family are. Most research and the Bible states that, “if used in moderation”, Oil, Butter and Animal Fats aren't completely unfriendly towards most diets. Below, get the basics for your next pan-handling adventure in the kitchen. Attempting to find the healthiest Cooking Oil can be a daunting task. On one hand, you want to cook with an Oil that has a high flash (smoke) point, but, you also need to use a Cooking Oil that has a healthy balance of Omega 3 to Omega 6 fatty acids and even better if that Oil is loaded with antioxidants and vitamins!  Knowing the smoke point of oils is important because heating oil to the point where the oil begins to smoke produces toxic fumes and harmful free radicals in the air your family is breathing.  Check out our Cooking Oil comparison chart below to help alleviate your confusion! SORT THE TABLE BY CLICKING ON THE ORANGE HEADINGS
MOBILE
COOKINGOILS & FATS GD
BD
&
UG
U
N
R
E
F
I
N
E
D
S
E
M
I

R
E
F
I
N
E
D
R
E
F
I
N
E
D
R
E
N
D
E
R
E
D
FAT
SATURATED
(SFA)
FAT
MONO
UN
SATURATED
(MUFA)
FAT
POLY
UN
SATURATED
(PUFA)
SMOKE POINT OMEGA
6
TO
OMEGA
3
RATIO
ALMOND OIL G 8% 66% 26% 430F 221C 28:1
APRICOT KERNEL OIL G 6% 59% 29%
AVOCADO OIL G 12% 74% 14% 520F
271C
18:1
BASIL OIL G 9% 11% 79%
BEEF TALLOW (Leaf) B X 48% 49% 3% 400F
204C
5:1
BRAZIL NUT OIL G 26% 30% 43%
BUTTER (Salted / Unsalted) B 66% 30% 4% 302F 150C 9:1
BUTTER-CLARIFIED (Ghee) B X 65% 32% 3% 482F
250C
1:1
CANOLA OIL (Expeller Pressed) B 6% 62% 32% 450F 232C 2.4:1
CANOLA OIL (Rapeseed) U X 7% 63% 28% 400F 204C 2:1
CANOLA OIL (Rapeseed) U X 6% 62% 32% 400F 204C 3:1
CASHEW OIL B 13% 61% 17%
CASTOR OIL U X 392F 200C
CHICKEN SCHMALTZ B 35% 50% 15% 375F 191C 20:1
CLARIFIED BUTTER (Ghee) B X 65% 32% 3% 482F 250C 1:1
COCO BUTTER B 59% 33% 3%
COCONUT OIL U X 87% 6% 2% 350F 176C N/A
COCONUT OIL U X 92% 6% 2% 350F 176C N/A
COCONUT OIL (Hydrogenated) U 87% 6% 2% 350F 176C N/A
COCONUT OIL (Virgin) U 92% 6% 2% 350F 176C N/A
CORN OIL U X 13% 27% 55% 352F
178C
83:1
CORN OIL U X 13% 25% 62% 455F 235C 59:1
COTTONSEED OIL B 27% 17% 54% 446F 230C 56:1
COTTONSEED OIL (Hydrogenated) U 93% 2% 1% 448F 220C
DIACYLGLYCEROL (DAG) OIL G 3% 38% 59% 419F 215C 9:1
DUCK OR GOOSE FAT B X 35% 52% 13% 375F 191C 13:1
FLAXSEED OIL (Linseed) G X 11% 21% 68% 225F 107C 1:4
GHEE (Clarified Butter) B 65% 32% 3% 482F
250C
1:1
GOAT TALLOW (Leaf) B X 37% 54% 9% 370F 188C
GOOSE OR DUCK FAT B X 35% 52% 13% 375F
191C
13:1
GRAPESEED OIL G 12% 17% 71% 421F 216C 676:1
HAZELNUT OIL U 79% 13% 5% 430F 221C 0Omega 3
HEMP SEED OIL G 7% 9% 82% 330F 166C 3:1
HOG TALLOW (Leaf) B X 44% 45% 11% 360F 185C
LARD (NOT Hydrogenated) B X 42% 47% 11% 374F 190C 12:1
LINSEED OIL (Flaxseed) G 11% 21% 68% 225F 107C 1:4
MACADAMIA NUT OIL B 13% 84% 4% 401F 205C 1:1
MARGARINE HARD(Hydrogenated) U 80% 14% 6% 302F 150C Varies
MARGARINE SOFT B 20% 47% 33% 320F 160C Varies
MUTTON TALLOW (Leaf) B X 46% 41% 8% 419F 215C
OLIVE OIL U X 14% 72% 10% 470F 243C
OLIVE OIL (Extra Light) G X 468F 242C
OLIVE OIL (Extra Virgin - Low Acid) U X 14% 73% 8% 405F 207C 11:1
OLIVE OIL (Extra Virgin) G X 14% 73% 8% 374F 190C 11:1
OLIVE OIL (Pomace) G X 460F 238C
OLIVE OIL (Virgin) G X 16% 71% 12% 410F 210C 13:1
PALM KERNEL OIL U 82% 15% 3% 450F 232C 0Omega 3
PALM OIL (Difractionated) B 49% 37% 9% 455F 235C 46:1
PALM OIL (Red) B X 51% 39% 10% 446F 230C 10:1
PEANUT OIL G X 16% 48% 31% 320F 160C 32:1
PEANUT OIL U X 18% 49% 33% 440F 226C 32:1
PEANUT OIL U X 18% 49% 33% 450F 232C 34:1
PECAN OIL G 11% 55% 34%
PUMPKIN SEED OIL G X 8% 36% 57% 250F 121C
RICE BRAN OIL U X 20% 47% 33% 450F 232C 21:1
SAFFLOWER OIL U X 8% 75% 13% 510F 265C 133:1
SAFFLOWER OIL (High-Olec) G X 6% 75% 13% 468F 242C 133:1
SAFFLOWER OIL (Linolec) G 6% 14% 75% 468F 242C 133:1
SESAME OIL B X 14% 43% 43% 350F 177C 45:1
SESAME OIL U X 14% 43% 43% 450F 232C 138:1
SOYBEAN OIL B X 15% 24% 61% 453F 244C 8:1
SOYBEAN OIL U X 15% 24% 61% 350F 176C 8:1
SOYBEAN OIL U X 15% 25% 60% 450F 232C 11:1
SUNFLOWER OIL B X 14% 19% 69% 464F 240C 40:1
SUNFLOWER OIL (High-Oleic) B X 10% 83% 4% 464F 240C 40:1
SUNFLOWER OIL (High-Oleic) U X 9% 90% 1% 471F 244C 6.5:1
SUNFLOWER OIL (Linolec) U X 11% 20% 69% 464F 240C 40:1
SUNFLOWER OIL (Mid-Olec) U X 9% 65% 26% 412F 211C 40:1
TALLOW (Beef) B X 48% 49% 3% 400F 204C 5:1
TALLOW (Goat) B X 37% 54% 9% 370F 188C
TALLOW (Hog) B X 44% 45% 11% 360F 185C
TALLOW (Mutton) B X 46% 41% 8% 419F 215C
TEA SEED OIL B 22% 60% 18% 486F 252C
VEGETABLE OIL (Blend) U X VarieS Varies Varies 428F 220C
VEGETABLE SHORTENING U 325F 160C
WALNUT OIL U X 11% 21% 69% 320F 160C 5:1
WALNUT OIL U X 9% 23% 63% 400F 204C 5:1
The Recipes and information contained in these pages are for private use only. They are NOT to be used commercially or published.