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For convenient reference, this table compares USDA data for forty different food oils for the milligrams of different types of essential fatty acids per tablespoon. Reviewing examples of daily menus in KIM helps you see the big (but often hidden) role that food oils play in daily intakes of essential fatty acids. Use them wisely!
|
Food Oils in descending rank |
18-carbon |
|
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|
by short 3/short 6 ratio |
Serving size |
kcals |
Short 6 |
Short 3 |
Long 6 |
Long 3 |
|
Oil, perilla |
1 tablespoon |
120 |
1680 |
8960 |
0 |
0 |
|
Oil, flaxseed |
1 tablespoon |
120 |
2240 |
7980 |
0 |
0 |
|
Fish oil, herring |
1 tablespoon |
123 |
156 |
417 |
39 |
1509 |
|
Fish oil, salmon |
1 tablespoon |
123 |
210 |
525 |
92 |
4657 |
|
Fish oil, sardine |
1 tablespoon |
123 |
274 |
592 |
239 |
3096 |
|
Fish oil, cod liver |
1 tablespoon |
123 |
127 |
254 |
127 |
2557 |
|
Fish oil, menhaden |
1 tablespoon |
123 |
293 |
575 |
159 |
3624 |
|
Butter oil, anhydrous |
1 tablespoon |
112 |
288 |
185 |
0 |
0 |
|
Oil, canola |
1 tablespoon |
124 |
2842 |
1302 |
0 |
0 |
|
Oil, mustard |
1 tablespoon |
124 |
2146 |
826 |
0 |
0 |
|
Oil, walnut |
1 tablespoon |
120 |
7194 |
1414 |
0 |
0 |
|
Oil, soybean |
1 tablespoon |
120 |
6936 |
925 |
0 |
0 |
|
Oil, soybean lecithin |
1 tablespoon |
104 |
5465 |
698 |
0 |
0 |
|
Oil, wheat germ |
1 tablespoon |
120 |
7453 |
938 |
0 |
0 |
|
Shortening, household, lard + vegetable oil |
1 tablespoon |
115 |
1242 |
141 |
0 |
0 |
|
Oil, olive |
1 tablespoon |
119 |
1067 |
81 |
0 |
0 |
|
Oil, soybean, (hydrogenated) |
1 tablespoon |
120 |
4746 |
354 |
0 |
0 |
|
Oil, sheanut |
1 tablespoon |
120 |
666 |
41 |
0 |
0 |
|
Mayonnaise, soy + safflower oil |
1 tablespoon |
99 |
7176 |
414 |
0 |
0 |
|
Shortening, industrial, lard + vegetable oil |
1 tablespoon |
115 |
2317 |
128 |
0 |
0 |
|
Oil, sunflower, > 70% oleic |
1 tablespoon |
124 |
505 |
27 |
0 |
0 |
|
Oil, rice bran |
1 tablespoon |
120 |
4542 |
218 |
0 |
0 |
|
Margarine-butter blend |
1 tablespoon |
102 |
2162 |
103 |
0 |
0 |
|
Oil, cocoa butter |
1 tablespoon |
120 |
381 |
14 |
0 |
0 |
|
Oil, sunflower, (hydrogenated) |
1 tablespoon |
120 |
4801 |
122 |
0 |
0 |
|
Oil, palm |
1 tablespoon |
120 |
1238 |
27 |
0 |
0 |
|
Oil, corn |
1 tablespoon |
120 |
7888 |
95 |
0 |
0 |
|
Oil, sesame |
1 tablespoon |
120 |
5617 |
41 |
0 |
0 |
|
Oil, sunflower, linoleic < 60% |
1 tablespoon |
120 |
5413 |
27 |
0 |
0 |
|
Oil, cottonseed |
1 tablespoon |
120 |
7004 |
27 |
14 |
0 |
|
Oil, grapeseed |
1 tablespoon |
120 |
9466 |
14 |
0 |
0 |
|
Oil, peanut |
1 tablespoon |
119 |
4320 |
0 |
0 |
0 |
|
Oil, coconut |
1 tablespoon |
117 |
245 |
0 |
0 |
0 |
|
Salad dressing,cottonseed oil |
1 tablespoon |
88 |
5068 |
0 |
0 |
0 |
|
Oil, sunflower, linoleic >60% |
1 tablespoon |
120 |
8935 |
0 |
0 |
0 |
|
Oil, safflower, linoleic >70% |
1 tablespoon |
120 |
10149 |
0 |
0 |
0 |
|
Oil, safflower, oleic > 70% |
1 tablespoon |
120 |
1952 |
0 |
0 |
0 |
|
Oil, palm kernel |
1 tablespoon |
117 |
218 |
0 |
0 |
0 |
|
Oil, babassu |
1 tablespoon |
120 |
218 |
0 |
0 |
0 |
|
Oil, ucuhuba butter |
1 tablespoon |
120 |
394 |
0 |
0 |
0 |