Fats and Oils Comparison Chart

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

Fat Comparison Chart


1 Tbsp)


Saturated
(grams)
Mono-
unsaturated (grams)
Poly-
unsaturated (grams)

Trans-fat (grams)

Omega 3
Safflower Oil0.82.010.20.0No
Canola Oil0.98.24.10.0Yes
Flaxseed Oil1.32.510.20.0Yes
Sunflower Oil1.42.78.90.0Yes
Margarine (stick)1.64.22.43.0No
Corn Oil1.73.38.00.0No
Olive Oil1.810.01.20.0No
Sesame Oil1.95.45.60.0No
Soybean Oil2.03.27.80.0Yes
Margarine (tub)2.05.23.80.5No
Peanut Oil2.36.24.30.0No
Cottonseed Oil3.52.47.00.0No
Vegetable Shortening3.25.73.31.7No
Chicken Fat3.85.72.60.0No
Lard (pork fat)5.05.81.40.0No
Palm Oil6.75.01.20.0No
Butter7.23.30.50.0No
Cocoa Butter8.14.50.40.0No
Palm Kernel Oil11.11.60.20.0No
Coconut Oil11.80.80.20.0No
All nutritional values were obtained from USDA’s Nutrient Database for Standard Reference, Release 23

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