Nut, Seed, and Flower Oils: Which Cooking Oil to Use When

NUT, SEED, & FLOWER OILS WHICH COOKING OIL TO USE WHEN Cooking Oil Smoke Points Almond oil 420°F Avocado oil 520°F Canola oil 400°F Coconut oil 350°F Corn oil 450°F Cottonseed oil 420°F Flaxseed oil 225°F Extra virgin 320°F Virgin 420°F Olive oil Pomace 460°F Extra light 468°F Palm oil 446°F Peanut oil 450°F Safflower oil 450°F Sesame oil 410°F Soybean oil 450°F Sunflower oil 450°F Walnut oil 400°F °F - 0 100 200 300 400 500 Cooking Oil Nutritional Facts In One Tablespoon of Oil Mono- saturated fat Mono- unsaturated fat Poly- unsaturated fat Almond oil 1g 10 g Avocado oil 2 g 10 g 2 g Canola oil .9 g 8.2 g 4.1 g Coconut oil 11.8 g .8 g .2 g Corn oil 1.7 g 3.3 g 8 g Cottonseed oil 3.5 g 2.4 g 7 g Flaxseed oil 1.3 g 2.5 g 10.2 g Olive oil 1.8 g 10 g 1.2 g Palm oil 6.7 g 5g 1.2 g Peanut oil 2.3 g 6.2 g 4.3 g Safflower oil .8 g 10.2 g 2.0 g Sesame oil 1.9 g 5.4 g 5.6 g Soybean oil 2g 3.2 g 7.8 g Sun flower oil 1.4 g 2.7 g 8.9 g Walnut oil 1.24 g 3.1g 8.6 g grams (g) Meet The Oils ALMOND OIL AVOCADO OIL Color Light gold to clear Color Vibrant green Flavor Flavor Soft nutty taste and mild avocado aroma Subtle toasted almond aroma and flavor Obtained from The kernel Obtained from The fruit Uses Uses Sautéing, stir frying Stir frying, searing Nutritional benefits Low in cholesterol and sodium, high in vitamin E Nutritional benefits High in potassium, vitamin A, E, and D CANOLA OIL COCONUT OIL Color Color Light, golden colored Nearly colorless Flavor Light, neutral Flavor Light coconut flavor Obtained from The seeds of rapeseed Obtained from The flesh Uses All-purpose oil, salad dressings, cooking Uses Coatings, confectionery, shortening Nutritional benefits High in omega-3 fatty acids, alpha-linolenic acid Nutritional benefits High in vitamin E, K, and iron CORN OIL COTTONSEED OIL Color Medium-yellow Color Nearly colorless Flavor Flavor Neutral Neutral Obtained from Obtained from The kernel The kernel Uses Frying, salad dressings, shortening Uses Margarine, salad dressings, shortening, frying Nutritional benefits High in omega-6 fatty acids, phytosterols, and vitamin E Nutritional benefits High in vitamin E FLAXSEED OIL OLIVE OIL Color Dark gold or light brown Color Pale yellow to deep green Flavor Slightly nutty Flavor Slightly fruity, bitter, and peppery Obtained from Obtained from The seed The olive Uses Salad dressings, add to food after cooking Uses Cooking, salad dressings, sautéing, pan frying, searing, deep frying, stir frying, grilling, broiling, baking Nutritional benefits High in potassium and omega-3 fatty acids Nutritional benefits High in vitamin E and monounsaturated fat PALM OIL PEANUT OIL Color Yellowish-orange Color Pale yellow Flavor Mild, savory Flavor Subtle scent and taste Obtained from Obtained from The fruit The nut Uses Uses Frying, cooking, salad dressings Cooking, flavoring Nutritional benefits High in beta-carotene and sterols Nutritional benefits High in vitamin E and phytosterols SAFFLOWER OIL SESAME OIL Color Color Medium, rich brown Golden Flavor Neutral Flavor Toasted, strong Obtained from The seeds Obtained from The seed Uses Margarine, salad dressings Uses Cooking, salad dressings Nutritional benefits High in vitamin E and linoleic acid Nutritional benefits High in vitamin E and K SOYBEAN OIL SUNFLOWER OIL Color Color Pale yellow Light yellow to clear Flavor Heavy, pronounced flavor and aroma Flavor Light, odorless, nearly flavorless Obtained from The soybean Obtained from The seed Uses Margarine, salad dressings, shortening Uses Cooking, margarine, salad dressings, shortening Nutritional benefits High in omega-6 fatty acids and vitamin K Nutritional benefits High in vitamin E and omega-6 fatty acids WALNUT OIL Color Medium-yellow Flavor Nutty flavor and aroma Obtained from The nut Uses Sautéing, pan frying, searing, deep frying, stir frying, grilling, broiling Nutritional benefits High in manganese and copper Not all oils are created equal. Whether derived from a seed, nut, or flower, every oil has a specific place in the kitchen and in our diets. nutritiondata.self.com authoritynutrition.com allensclub.com fitday.com flavorandfortune.com organicfacts.net omeganutrition.com olivetomato.com gardenofwisdom.com globalhealingcenter.com greenpalm.org healthline.com coconutresearchcenter.org cottonseed.com culinaryarts.about.com culinate.com oliveoiltimes.com storinos.com davolios.com healthyeating.sfgate.com health.usnews.com selinanaturally.com whfoods.com draxe.com easybreezylife.com eatingwell.com medicaldaily.com mydietmealplanner.com nutrition-and-you.com whatscookingamerica.net wildernessfamilynaturals.com brought to you by: FIX