Vegetable Oil Comparison
Ten common oils side by side — fat fractions, smoke points and when to use which, from dressing-grade to deep-fry-grade.
How to use
- Pick an oil from the dropdown.
- Its fat composition, smoke point and profile band appear instantly.
- Compare oils by switching entries — values are per 100 g of fat.
Frequently asked questions
What do the three fat fractions mean?
Every oil is nearly 100% fat, split into saturated (SFA), monounsaturated (MUFA) and polyunsaturated (PUFA). The fractions shape both health effects and kitchen behavior: saturated fat is stable but raises LDL cholesterol when it dominates, while PUFA is heart-friendlier but oxidizes faster at heat.
Which oil is the most heart-friendly?
Olive and canola lead the evidence table — high MUFA with low saturated fat, backed by large trials and cohort studies for olive oil. “Heart-friendly” is about the whole diet, though, not one bottle.
What is a smoke point and does it matter?
It is the temperature where an oil visibly smokes and starts breaking down. Past it you get acrid flavors and unwanted compounds. Values here are typical for refined oils — extra-virgin versions smoke lower because of suspended solids.
Why is flaxseed oil marked “never heat”?
It is extremely rich in omega-3 (ALA), the most oxidation-prone fatty acid family. Heating destroys the benefit and creates off-flavors — use it cold, in dressings or smoothies, and keep it refrigerated.
Is coconut oil healthy or not?
It is about 87% saturated fat — more than butter — so mainstream dietary guidance says treat it as a flavor accent, not a default cooking oil. Its defenders point to medium-chain triglycerides, but the dominant fat is still long-chain lauric acid.