What's the Percentage of Saturated Fat in Your Cooking Oil

Bottles of Various Cooking Oils

Do you know the saturated fat content of the cooking oil in your cupboard right now? If you don't, then you aren't alone. Most people probably don't bother checking it, but it's a good idea to know the type and amounts of fat you are cooking with. Not all fats are created equal, and what you cook with makes a difference.

Many supermarket oils simply say "vegetable oil" and leave it at that. This doesn't give enough information though, as different "vegetable" oils have different levels of saturated, poly and mono unsaturated fats. Here are some examples:

Canola Oil

This is a great oil for those who are looking to limit saturated fats because it only has 7%, and as an added bonus, it contains omega 3 and 6 fatty acids, which are essential fats we need in our diet.


Inexpensive and great for a variety of cooking uses, sunflower oil only consists of 10% saturated fat and has a good amount of omega 6 fatty acids. It also has a high burn temperature, so it's great for cooking or frying at extremely high temperatures.

Olive Oil

Next on the list is olive oil. This is a popular oil, and many assume it's the healthiest cooking oil, but the reality is that it isn't necessarily better than other vegetable oils. It's great for salad dressings and dipping oils, and cooking at lower temperatures. It's rich in vitamin E.

Peanut Oil

Peanut oil is used a lot in Chinese Food preparation. It's still relatively low in saturated fat at 16%.

Cottonseed oil

This is a cheap and popular oil that is 25% saturated fat. You'll find it in Crisco oil and in many commercially sold salad dressings. It's popular because it's cheap.

Fat content is important, but remember not to believe everything you read about fat. Saturated fats aren't all bad, and compared to some "healthier" alternatives, might even be better for you than some of the vegetable oils found at your supermarket. Balance is the key, so read labels and be mindful of fat intake, no matter what kind of fat it is.

Learn more about fats, proteins, carbs and general nutrition with the help of Metabolic Research Center. We can help demystify ingredients so that you can make healthier choices and reach your weight loss goals.


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