Oils for Cooking Workbook™
Oils For Cooking Workbook™
For high-heat cooking, look for a cooking oil that meets both of the following criteria:
a low percentage of polyunsaturated fats (15% or below), and a high smoke point (160 °C or above).
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Grape seed oil Flaxseed oil Cottonseed oil oil Corn branRice oil Coconut Canola oil Ghee (clarified butter) Butter Avocado oil Almond Oils For Cooking List Type of oilfat or Type of
oil
(virgin)
(linseed (linseed
oil
)
Saturated 65% 66% 12% 12% 11% 24% 13% 20% 92% 6% 8%
Monounsaturated 17% 21% 26% 25% 47% 62% 32% 30% 74% 66% 6%
Polyunsaturated 71% 68% 50% 62% 33% 32% 14% 26% 2% 3% 4%
190 - 204 107 216 236 254 177 204 150 271 221 250 Smoke
° ° ° ° ° ° ° ° ° ° ° C (399 C C (225 (421 C (457 C (489 C (351 C (399 C ( C (302 C (520 C (430 C 374 point - ° ° ° ° ° ° ° ° ° ° 482 F) F F) F) F) F) F) F) F) F)
)
° F)
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Safflower oil Pumpkin seed oil Peanut Palm Diacylglycerol (DAG)oil Macadamiaoil Mustard oil Margarine (soft) Margarine (hard) Lard Hemp oil Oils For Cooking List Type of oilfat or Type of
oil (refined) oil (groundnut oil)
Saturated 3.05% 12.5% 20% 80% 41% 10% 18% 52% 13% 8% 9%
Monounsaturated 37.95% 13% 36% 49% 38% 84% 60% 47% 14% 47% 12%
Polyunsaturated 3.5% 77% 57% 33% 10% 59% 21% 33% 79% 6% 2%
150 138 - - 265 121 231 230 215 210 254 150 165 160 201 Smoke
° ° ° ° ° ° ° ° ° ° ° C (509 C C (250 (448 C (446 C (419 C (410 C (489 C ( C (302 C ( C (329 C 302 280 point - - ° ° ° ° ° ° ° ° ° 320 394 F) F) F) F) F) F) F) F) F)
° ° F) F)
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Walnut oil Tea seed Sunflower oil (high oleic Sunflower oil (linoleic) Soybean oil Sesame oil ( Sesame oil Oliveoil (extra light) Oliveoil (refined) Oliveoil (virgin) Oliveoil (extra virgin) Oils For Cooking List Type of oilfat or Type of oil (semi (unrefined
semi -
- refined refined
)
) )
)
Saturated 14% 14% 14% 14% 22% 11% 15% 14% 14% 9% 9%
Monounsaturated 23% 60% 82% 20% 24% 43% 43% 73% 73% 73% 73%
Polyunsaturated 63% 18% 69% 61% 43% 43% 11% 11% 11% 11% 9%
204 252 160 246 241 232 177 242 225 215 190 Smoke
° ° ° ° ° ° ° ° ° ° ° C (399 C C (486 (320 C (475 C (466 C (450 C (351 C (468 C (437 C (419 C (374 C point
° ° ° ° ° ° ° ° ° ° ° F F) F) F) F) F) F) F) F) F) F)
)
Copyright © TheHealthSciencesAcademy.org in Take an inventory of Implementation Time your
If not, not, what would If be a better alternative point point Do What’s their What’s Which Next, complete the table on the next page with your they meet the kitchen and answerkitchen the following questions: criteria cooking cooking do oils you often the percentage polyunsaturated of fat in them? smoke point? (15% (15% or below/160 low the cooking that oils you currently keep - polyunsaturated fat/high answers!
use? ° C
or above) ?
- ? smoke
Copyright © TheHealthSciencesAcademy.org Implementation Time Cooking oils oils CookingI currently use use currently Polyunsaturated fat % fat
Smoke point
Suitable high for cooking? (usecooking? specified criteria) Yes | No Yes | No Yes | No Yes | No Yes | No
- the heat heat
Othersuitable alternatives
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.
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