Oil Omega: Difference between revisions

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{| class="wikitable"
!Cooking Oils / Fats
!Smoke Point °C
!Smoke Point °F
!Omega-6: Omega-3 Ratio
(plus other relevant fat information)
|-
|Flaxseed oil
|107°C
|225°F
|1:4
|-
|Safflower oil
|107°C
|225°F
|133:1
|-
|Sunflower oil
|107°C
|225°F
|40:1
|-
|Corn oil
|160°C
|320°F
|83:1
|-
|High-oleic sunflower oil
|160°C
|320°F
|40:1, 84% monosaturated
|-
|
|160°C
|320°F
|9:1, Low in Saturated fat, 73% monounsaturated, high in Omega 9
|-
|Semirefined safflower oil
|160°C
|320°F
|133:1, (75% Omega 9)
|-
|Soy oil
|160°C
|320°F
|8:1 (most are GMO)
|-
|
|160°C
|320°F
|5:1
|-
|Hemp seed oil
|165°C
|330°F
|3:1
|-
|Butter
|177°C
|350°F
|Very little Omegas, mostly saturated fat
|-
|
|177°C
|350°F
|2:1, [ (56% Omega 9), 80% Canola is GMO.]
|-
|Coconut oil
|177°C
|350°F
|86% saturated fat, lauric acid. Not considered a healthy choice. Claimed to have MCTs that are healthier for you, but the science does not support this
|-
|Sesame oil
|177°C
|350°F
|138:1
|-
|Semirefined soy oil
|177°C
|350°F
|8:1
|-
|Vegetable shortening
|182°C
|360°F
|mostly unhealthy saturated, Trans Fat
|-
|Lard
|182°C
|370°F
|11:1 high in saturated fat
|-
|Macadamia nut oil
|199°C
|390°F
|1:1, 80% monounsaturated, (83% Omega-9)
|-
|
|200°C
|400°F
|2:1, 62% monounsaturated, 32% polyunsaturated
|-
|Refined canola oil
|204°C
|400°F
|3:1, 80% of Canola in US in GMO.
|-
|Semirefined walnut oil
|204°C
|400°F
|5:1
|-
|
|207°C
|405°F
|9:1, 74% monosaturated (71.3% Omega 9)
|-
|Sesame oil
|210°C
|410°F
|42:1
|-
|Cottonseed oil
|216°C
|420°F
|54:1
|-
|Grapeseed oil
|216°C
|420°F
|676:1, (12% saturated, 17% monounsaturated)
|-
|Virgin olive oil
|216°C
|420°F
|13:1, 74% monosaturated (71.3% Omega 9)
|-
|Almond oil
|216°C
|420°F
|Omega-6 only
|-
|Hazelnut oil
|221°C
|430°F
|75% monosaturated (no Omega 3, 78% Omega 9)
|-
|Peanut oil
|227°C
|440°F
|32:1
|-
|Sunflower oil
|227°C
|440°F
|40:1
|-
|Refined corn oil
|232°C
|450°F
|83:1
|-
|Palm oil
|232°C
|450°F
|46:1, mostly saturated and monosaturated
|-
|Palm kernel oil
|232°C
|450°F
|82% saturated (No Omega 3)
|-
|Refined high-oleic sunflower oil
|232°C
|450°F
|39:1, 84% monosaturated
|-
|Refined peanut oil
|232°C
|450°F
|32:1
|-
|Semirefined sesame oil
|232°C
|450°F
|138:1
|-
|Refined soy oil
|232°C
|450°F
|8:1 (most are GMO)
|-
|Semirefined sunflower oil
|232°C
|450°F
|40:1
|-
|Olive pomace oil
|238°C
|460°F
|74% monosaturated, high in Omega 9
|-
|
|242°C
|468°F
|9:1, 74% monosaturated, high in Omega 9
|-
|Rice Bran Oil
|254°C
|490°F
|21:1, Good source of vitamin E & antioxidants
|-
|Refined Safflower oil
|266°C
|510°F
|133:1 (74% Omega 9)
|-
|Avocado oil
|271°C
|520°F
|12:1, 70% monosaturated, (68% Omega-9 fatty acids)
High in vitamin E.
|}
|}

Revision as of 16:27, 8 June 2024

Which oil is healthiest? Is canola oil bad? Is olive oil good? What other options are good?

Factors:

  • Smoke Point
    • Higher smoke point means less risk of introducing toxins and carcinogens during cooking. Or, from a different angle, allows a wider range of cooking temperatures without introducing toxins or carcinogens.
  • Omega Ratio (3, 6, 9)
    • Omega 3 is good, Omega 6 is bad, Omega 9 is good.
  • GMO
    • Genetic modification of crops poses various risks, from altering agriculture processes to nutrient and toxin content in the final product.

Tabular Data

Oil Smoke Point Omega Ratio (3:6:9) GMO
Canola 2:1:[tbd, high]
Cooking Oils / Fats Smoke Point °C Smoke Point °F Omega-6: Omega-3 Ratio

(plus other relevant fat information)

Flaxseed oil 107°C 225°F 1:4
Safflower oil 107°C 225°F 133:1
Sunflower oil 107°C 225°F 40:1
Corn oil 160°C 320°F 83:1
High-oleic sunflower oil 160°C 320°F 40:1, 84% monosaturated
160°C 320°F 9:1, Low in Saturated fat, 73% monounsaturated, high in Omega 9
Semirefined safflower oil 160°C 320°F 133:1, (75% Omega 9)
Soy oil 160°C 320°F 8:1 (most are GMO)
160°C 320°F 5:1
Hemp seed oil 165°C 330°F 3:1
Butter 177°C 350°F Very little Omegas, mostly saturated fat
177°C 350°F 2:1, [ (56% Omega 9), 80% Canola is GMO.]
Coconut oil 177°C 350°F 86% saturated fat, lauric acid. Not considered a healthy choice. Claimed to have MCTs that are healthier for you, but the science does not support this
Sesame oil 177°C 350°F 138:1
Semirefined soy oil 177°C 350°F 8:1
Vegetable shortening 182°C 360°F mostly unhealthy saturated, Trans Fat
Lard 182°C 370°F 11:1 high in saturated fat
Macadamia nut oil 199°C 390°F 1:1, 80% monounsaturated, (83% Omega-9)
200°C 400°F 2:1, 62% monounsaturated, 32% polyunsaturated
Refined canola oil 204°C 400°F 3:1, 80% of Canola in US in GMO.
Semirefined walnut oil 204°C 400°F 5:1
207°C 405°F 9:1, 74% monosaturated (71.3% Omega 9)
Sesame oil 210°C 410°F 42:1
Cottonseed oil 216°C 420°F 54:1
Grapeseed oil 216°C 420°F 676:1, (12% saturated, 17% monounsaturated)
Virgin olive oil 216°C 420°F 13:1, 74% monosaturated (71.3% Omega 9)
Almond oil 216°C 420°F Omega-6 only
Hazelnut oil 221°C 430°F 75% monosaturated (no Omega 3, 78% Omega 9)
Peanut oil 227°C 440°F 32:1
Sunflower oil 227°C 440°F 40:1
Refined corn oil 232°C 450°F 83:1
Palm oil 232°C 450°F 46:1, mostly saturated and monosaturated
Palm kernel oil 232°C 450°F 82% saturated (No Omega 3)
Refined high-oleic sunflower oil 232°C 450°F 39:1, 84% monosaturated
Refined peanut oil 232°C 450°F 32:1
Semirefined sesame oil 232°C 450°F 138:1
Refined soy oil 232°C 450°F 8:1 (most are GMO)
Semirefined sunflower oil 232°C 450°F 40:1
Olive pomace oil 238°C 460°F 74% monosaturated, high in Omega 9
242°C 468°F 9:1, 74% monosaturated, high in Omega 9
Rice Bran Oil 254°C 490°F 21:1, Good source of vitamin E & antioxidants
Refined Safflower oil 266°C 510°F 133:1 (74% Omega 9)
Avocado oil 271°C 520°F 12:1, 70% monosaturated, (68% Omega-9 fatty acids)

High in vitamin E.

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