Striving4Zen

Oil

Fat Lineup

Properties

Olive

77% mono, 9% poly, 14% saturated

Rich olive taste, low smoke point. Best in dressings, marinades, sauces, sautés, pastas, casseroles, stir-fries, soups, and meat dishes.

Hazelnut

76% mono, 14% poly, 10% saturated

Brown colored with hazelnut flavor, high smoke point. Best used to bring out flavor in baked desserts, dressings, and meats.

Avocado

70% mono, 10% poly, 20% saturated

Light avocado flavor, high smoke point. Best in salad dressings and marinades, sautés, casseroles, pastas, and meats.

Canola

62% mono, 32% poly, 6% saturated

Light color and flavor, moderately high smoke point. Best for baking or in dishes that require a mild flavor.

Peanut

49% mono, 33% poly, 18% saturated

Peanut flavor and aroma, high smoke point. Best in foods that benefit from peanut flavor, such as Asian stir-fries, noodles, rice, and salads.

Sesame

40% mono, 46% poly, 14% saturated

Light and mild sesame flavor, moderately high smoke point. Best in Asian stir-fries, noodles, rice, and salads.

Palm

38% mono, 10% poly, 52% saturated

Red-orange color and unique flavor, high smoke point. May bring out the flavor in Caribbean and South American dishes but is moderately high in saturated fat.

Corn

25% mono, 62% poly, 13% saturated

Light and mild flavor, high smoke point. Best used in baking or deep-frying but is high in linoleic acid.

Soybean

24% mono, 61% poly, 15% saturated

Slightly heavy flavor, high smoke point. Best used in baking or deep-frying but is high in linoleic acid.

Sunflower

20% mono, 69% poly, 11% saturated

Light and flavorless, high smoke point. Best used in baking but is high in linoleic acid.

Walnut

19% mono, 67% poly, 14% saturated

Rich walnut flavor, moderately high smoke point. Best used to bring out flavor in baked desserts, dressings, and meats. High in alpha-linolenic acid.

Grape Seed

17% mono, 71% poly, 12% saturated

Mild flavor, high smoke point. Best in sautéing or frying but is high in linoleic acid.

Safflower

13% mono, 77% poly, 10% saturated

Light color and flavor, high smoke point. Best for searing meats, baking desserts, and deep-frying foods but is high in linoleic acid.

Coconut

6% mono, 2% poly, 92% saturated

Solid at room temperature, buttery texture, low smoke point. Popular in southeast Asian dishes but is high in saturated fats.