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Fat Comparison Chart

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Fats: The Good, The Bad and The Ugly

Nutritionists often talk in terms of "good" fats, such as monounsaturated and polyunsaturated fats, and "bad" fats, like saturated and trans fats. Here's a summary of the different categories of fats, broken down into the good, the bad and the downright ugly.

The Good

Monounsaturated Fat: Polyunsaturated Fat:

The Bad

Saturated Fat:

The Ugly

Trans Fat:

The following table shows, in grams, how much saturated, monounsaturated, polyunsaturated and trans fats are contained in 1 tablespoon of various commonly used oils and fats.

Fat Comparison Chart

Fat (1 Tbsp) Saturated
(grams)
Mono-
unsaturated (grams)
Poly-
unsaturated (grams)
Trans-fat (grams) Smoke
point
Safflower Oil 0.8 10.2 2.0 0.0 475
Canola Oil 0.9 8.2 4.1 0.0 425
Flaxseed Oil 1.3 2.5 10.2 0.0  
Sunflower Oil 1.4 2.7 8.9 0.0 450
Margarine (stick) 1.6 4.2 2.4 3.0  
Corn Oil 1.7 3.3 8.0 0.0 400
Olive Oil 1.8 10.0 1.2 0.0 325
Grapeseed Oil         420
Sesame Oil 1.9 5.4 5.6 0.0  
Soybean Oil 2.0 3.2 7.8 0.0 450
Margarine (tub) 2.0 5.2 3.8 0.5  
Peanut Oil 2.3 6.2 4.3 0.0  
Cottonseed Oil 3.5 2.4 7.0 0.0  
Vegetable Shortening 3.2 5.7 3.3 1.7  
Chicken Fat 3.8 5.7 2.6 0.0  
Lard (pork fat) 5.0 5.8 1.4 0.0 375
Beef Tallow 6.4 5.4 0.5 0.0  
Palm Oil 6.7 5.0 1.2 0.0  
Butter 7.2 3.3 0.5 0.0 350
Cocoa Butter 8.1 4.5 0.4 0.0  
Palm Kernel Oil 11.1 1.6 0.2 0.0  
Coconut Oil 11.8 0.8 0.2 0.0 350

Source: USDA National Nutrient Database for Standard Reference, Release 21


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