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)

unsaturated (grams)
unsaturated (grams)

Trans-fat (grams)

Omega 3
Safflower Oil0.
Canola Oil0.
Flaxseed Oil1.32.510.20.0Yes
Sunflower Oil1.
Margarine (stick)
Corn Oil1.
Olive Oil1.810.01.20.0No
Sesame Oil1.
Soybean Oil2.
Margarine (tub)
Peanut Oil2.
Cottonseed Oil3.
Vegetable Shortening3.
Chicken Fat3.
Lard (pork fat)
Palm Oil6.
Cocoa Butter8.
Palm Kernel Oil11.
Coconut Oil11.
All nutritional values were obtained from USDA’s Nutrient Database for Standard Reference, Release 23

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