Best Cooking Oils


Spinach, tomatoes, feta cheese walnuts, olive oil, olives and mushrooms.

Hello Everybody:)


I got a request to write about cooking oils and which ones I recommend!  Cooking oils are basically purified fat that’s been extracted from plants, seeds, or nuts. Naturally they are really high in energy and contain a TON of calories. SO, for all of you out there who make a salad, pour a ton of olive oil on that thing, and pat yourself on the back, because you think you are being healthy, you are sadly mistaken my friend.   I made a chart for you all that illustrates quite nicely which ones are best. As you can see from the chart below, coconut oil is very high in saturated fats. So, I would steer clear of consumption of coconut oil in order to avoid high cholesterol.

Canola oil also a has a good smoke point, or in other words, canola oil can resist high temperatures before it starts to break down and becomes rancid.

Different oils have different aromas and tastes, so be sure to chose an oil that is appropriate for what you are eating.

Although cooking oils are composed of fat and very high in calories that does not mean you should cut them out of your diet! Fat is an essential part of our diet, and it should make up about 15% of what we eat. The consumption of healthy fats (unsaturated) contribute to a well functioning nervous and cardiovascular system.

Since people have very different theories about which oils are best to use, please comment if you have further knowledge, questions, or concerns.

Energy kcal Fat


Saturated fats (g) Unsaturated

Fats (g)

Polyunsaturated fats






Canola oil 890 100 7 59 29 19 11
Soy Oil 890 100 16 21 59 51 7
Olive Oil 890 100 14 73 8 8 .7
Palm Oil 890 100 49 37 9 9 .2
Coconut Oil 890 100 85 8 3 2 .1

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