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The nutritional values are expressed as percent (%) by mass of total fat. Type Processing treatment [3] Saturated fatty acids Monounsaturated fatty acids Polyunsaturated fatty acids Smoke point; Total [1] Oleic acid (ω−9) Total [1] α-Linolenic acid (ω−3) Linoleic acid (ω−6) ω−6:3 ratio; Avocado [4] 11.6: 70.6: 52–66 [5] 13.5: 1: ...
Peanut oil: Unrefined: 160 °C [3] 320 °F Pecan oil: 243 °C [16] 470 °F Rapeseed oil : 220–230 °C [17] 428–446 °F Rapeseed oil : Expeller press: 190–232 °C: 375–450 °F [18] Rapeseed oil : Refined: 204 °C: 400 °F Rapeseed oil : Unrefined: 107 °C: 225 °F Rice bran oil: Refined: 232 °C [19] 450 °F Safflower oil: Unrefined: 107 °C
Cooking Sesame oil (semi-refined) 14% 43% 43% 0.3 41% 232 °C (450 °F) Cooking, deep frying Soybean oil: 15% 24% 61% 6.7% 50% 240 °C (464 °F) [4] Cooking, salad dressings, vegetable oil, margarine, shortening Sunflower oil (high oleic, refined) [11] 9% 82% 9% 0.2% 3.6% 244 °C (471 °F) [4] Frying, cooking [12] Sunflower oil (linoleic ...
Whole grains like oatmeal, brown rice, buckwheat, and barley Healthy fats like extra-virgin olive oil, avocado, flaxseed, beans, and tahini Plant-based protein like tofu, beans, chickpeas, tempeh ...
Linseed oil is an edible oil in demand as a dietary supplement, as a source of α-linolenic acid, an omega-3 fatty acid. In parts of Europe, it is traditionally eaten with potatoes and quark. [citation needed] Food-grade flaxseed oil is cold-pressed, obtained without solvent extraction, in the absence of oxygen, and marketed as edible flaxseed oil.
Here are 10 ways to add more nutrition to your food without sacrificing flavor. Plain, low-fat Greek yogurt for sour cream Plain low-fat Greek yogurt has the same tartness and creamy consistency ...