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Fat Content in Vegetable Oil / Ghee / Cooking Oil


Which cooking oil is the best one for you?

This online health calculator is an easy way to find out the fat content in cooking oil. Vegetable oils are an important part of a healthy diet as they are rich sources of essential fatty acids. Fat is one of the energy producing nutrients in your body. It is essential to include the correct proportion of fat in your diet for good health(1 Trusted Source
Dietary Fats

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).

Four types of dietary fats react differently inside your body.
  • Saturated Fat
  • Monounsaturated Fatty Acid (MUFA)
  • Polyunsaturated Fatty Acid (PUFA)
  • Trans Fat
Saturated fat increases the level of LDL cholesterol (bad cholesterol) in the blood, which in turn increases the risk of heart disease, while unsaturated fatty acids (MUFA and PUFA) lower your LDL levels. Trans fats are considered to be more harmful than saturated fats as they not only increase LDL levels but also reduce HDL (good cholesterol) level(2 Trusted Source
A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion

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).
Monounsaturated fatty acids (MUFAs) are abundant in olive oil, avocado, nuts, peanut oil, safflower oil, and sesame oil(3 Trusted Source
MUFAs

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).
Safflower oil, sunflower oil, corn oil, soybean oil, and fish are rich sources of polyunsaturated fatty acids (PUFA)(4 Trusted Source
Facts about polyunsaturated fats

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).

Check out Medindia's 'Fat Content in Vegetable Oil or Ghee or Cooking Oil', an interactive diet calculator that calculates the amount of total fat, saturated fat, monounsaturated (MUFA) and polyunsaturated (PUFA) fatty acids in the edible oil you choose.

Select the Oil / Ghee Item(s)
Food Items

Clarified butter and ghee from practical paleo
Butter oil, anhydrous
Fish oil, cod liver
Fish oil, herring
Fish oil, menhaden
Fish oil, menhaden, fully hydrogenated
Fish oil, salmon
Fish oil, sardine
Oil, almond
Oil, apricot kernel
Oil, avocado
Oil, canola
Oil, cocoa butter
Oil, coconut
Oil, corn and canola
Oil, cottonseed, salad or cooking
Oil, flaxseed, cold pressed
Oil, grapeseed
Oil, hazelnut
Oil, mustard
Oil, oat
Oil, olive, salad or cooking
Oil, palm
Oil, peanut, salad or cooking
Oil, poppyseed
Oil, rice bran
Oil, safflower, salad or cooking, linoleic, (over 70%)
Oil, sesame, salad or cooking
Oil, sheanut
Oil, soybean lecithin
Oil, soybean, salad or cooking
Oil, sunflower, high oleic (70% and over)
Oil, sunflower, linoleic (less than 60%)
Oil, sunflower, linoleic, (approx. 65%)
Oil, sunflower, linoleic, (partially hydrogenated)
Oil, teaseed
Oil, tomatoseed
Oil, walnut
Oil, wheat germ
Vegetable oil, palm kernel
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Interesting Facts about Fat Content in Vegetable or Cooking oil:

Lipids at room temperature that are solid are called fats, while those that are liquid are called oils(5 Trusted Source
Lipids

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).
Fat is an energy dense nutrient, as one gram of fat contains 37 kilojoules of energy.
Coconut and groundnut oil are widely used in the southern and western parts of India, while people in the north and east prefer mustard or rapeseed oil(6 Trusted Source
A Study of Edible Oil Consumption in Raipur city.

Go to source
).
Palm oil and soyabean oil account for about 50% of total edible oil consumption in India followed by groundnut oil and mustard oil.
Omega-3 fatty acid is a type of PUFA that helps reduce the risk of heart disease, maintain a normal heartbeat, lower high blood pressure, and develop fetal brain(7 Trusted Source
Omega-3 Fatty Acids

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).
The American Heart Association and WHO dietary guidelines recommend limiting fat intake to less than 25 to 35% of total calories. Intake of saturated fats should be less than 10% of total calories, monounsaturated fat intake up to 10 to 15%, and unsaturated fat intake up to 10% of total calories.
WHO recommends a daily intake of trans fat should be less than 1% of total calories(8 Trusted Source
Nutrition: Trans fat

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).

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  • 1. Dietary Fats
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628852/)
  • 2. A healthy approach to dietary fats: understanding the science and taking action to reduce consumer confusion
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5577766/)
  • 3. MUFAs
    (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4424766/)
  • 4. Facts about polyunsaturated fats
    (https://medlineplus.gov/ency/patientinstructions/000747.htm)
  • 5. Lipids
    (https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/lipids )
  • 6. A Study of Edible Oil Consumption in Raipur city.
    (https://www.researchgate.net/publication/338527517_A_Study_of_Edible_Oil_Consumption_in_Raipur_city/citation/download)
  • 7. Omega-3 Fatty Acids
    (https://www.ncbi.nlm.nih.gov/books/NBK564314/)
  • 8. Nutrition: Trans fat
    (https://www.who.int/news-room/questions-and-answers/item/nutrition-trans-fat# )

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