COOKING FATS & OILS COMPARED table

JUMP TO INFORMATION TABLE

== Cooking Fats & Oils Compared Table ==
MANY oils are made using genetically modified grains. SEE the GMO information page for labelling requirements  Most of us have a preferred staple cooking “grease” that we use on a regular basis. Cooking oils have been used as the original non-stick pan for centuries. It's always good to know what the best (and healthiest) cooking options for your family are. Most research and the Bible states that, “if used in moderation”, oil, butter and animal fats aren't completely unfriendly towards most diets. Below, get the basics for your next pan-handling adventure in the kitchen. Attempting to find the healthiest cooking oil can be a daunting task. On one hand, you want to cook with an oil that has a high flash (smoke) point, but, you also need to use a cooking oil that has a healthy balance of omega 3 to omega 6 fatty acids and even better if that oil is loaded with antioxidants and vitamins!  Knowing the smoke point of oils is important because heating oil to the point where the oil begins to smoke produces toxic fumes and harmful free radicals in the air your family is breathing. Check out our cooking oil factoids below to help alleviate your confusion! SORT THE TABLE BY CLICKING ON THE ORANGE HEADINGS
COOKING OILS & FATS GOOD
BAD
&
UGLY		 U
N
R
E
F
I
N
E
D		 S
E
M
I

R
E
F
I
N
E
D		 R
E
F
I
N
E
D
 R
E
N
D
E
R
E
D		 FAT
SATURATED
 (SFA)		 FAT
MONO
UNSATURATED
(MUFA)		 FAT
POLY
UNSATURATED
(PUFA)		 OMEGA
9		 SMOKE POINT OMEGA6
TO
OMEGA3
RATIO
ALMOND OIL G         8% 66% 26% 32% 430°F / 221°C 28:1
APRICOT KERNEL OIL G         6% 59% 29%      
AVOCADO OIL G         12% 74% 14% 68% 520°F / 271°C 18:1
BASIL OIL G         9% 11% 79%      
BEEF TALLOW (Leaf) B       X 48% 49% 3%   400°F / 204°C 5:1
BRAZIL NUT OIL G         26% 30% 43%      
BUTTER (Salted / Unsalted) B         66% 30% 4%   302°F / 150°C 9:1
BUTTER-CLARIFIED (Ghee) B       X 65% 32% 3%   482°F / 250°C 1:1
CANOLA OIL (Expeller Pressed) B         6% 62% 32%   450°F / 232°C 2.4:1
CANOLA OIL (Rapeseed) U   X     7% 63% 28%   400°F / 204°C 2:1
CANOLA OIL (Rapeseed) U     X   6% 62% 32%   400°F / 204°C 3:1
CASHEW OIL B         13% 61% 17%      
CASTOR OIL U     X           392°F / 200°C  
CHICKEN SCHMALTZ B         35% 50% 15%   375°F / 191°C 20:1
CLARIFIED BUTTER (Ghee) B       X 65% 32% 3%   482°F / 250°C 1:1
COCO BUTTER B         59% 33% 3%      
COCONUT OIL U     X   87% 6% 2%   350°F / 176°C N/A
COCONUT OIL U X       92% 6% 2%   350°F / 176°C N/A
COCONUT OIL (Hydrogenated) U         87% 6% 2%   350°F / 176°C N/A
COCONUT OIL (Virgin) U         92% 6% 2%   350°F / 176°C N/A
CORN OIL U X       13% 27% 55%   352°F / 178°C 83:1
CORN OIL U     X   13% 25% 62%   455°F / 235°C 59:1
COTTONSEED OIL B         27% 17% 54%   446°F / 230°C 56:1
COTTONSEED OIL (Hydrogenated) U         93% 2% 1%   448°F / 220°C  
DIACYLGLYCEROL (DAG) OIL G         3% 38% 59%   419°F / 215°C 9:1
DUCK OR GOOSE FAT B       X 35% 52% 13%   375°F / 191°C 13:1
FLAXSEED OIL (Linseed) G X       11% 21% 68%   225°F / 107°C 1:4
GHEE (Clarified Butter) B         65% 32% 3%   482°F / 250°C  1:1
GOAT TALLOW (Leaf) B       X 37% 54% 9%   370°F / 188°C  
GOOSE OR DUCK FAT B       X 35% 52% 13%   375°F / 191°C 13:1
GRAPESEED OIL G         12% 17% 71%   421°F / 216°C 676:1
HAZELNUT OIL U         79% 13% 5% 78% 430°F / 221°C 0   Omega 3
HEMP SEED OIL G         7% 9% 82%   330°F / 166°C 3:1
HOG TALLOW (Leaf) B       X 44% 45% 11%   360°F / 185°C  
LARD (NOT Hydrogenated) B       X 42% 47% 11%   374°F / 190°C 12:1
LINSEED OIL (Flaxseed) G         11% 21% 68%   225°F / 107°C 1:4
MACADAMIA NUT OIL B         13% 84% 4% 83% 401°F / 205°C 1:1
MARGARINE HARD (Hydrogenated) U         80% 14% 6%   302°F / 150°C Varies
MARGARINE SOFT B         20% 47% 33%   320°F / 160°C Varies
MUTTON TALLOW (Leaf) B       X 46% 41% 8%   419°F / 215°C  
OLIVE OIL U     X   14% 72% 10% HIGH 470°F / 243°C  
OLIVE OIL (Extra Light) G X             HIGH 468°F / 242°C  
OLIVE OIL (Extra Virgin - Low Acid) U X       14% 73% 8% 71.3% 405°F / 207°C 11:1
OLIVE OIL (Extra Virgin) G X       14% 73% 8% 71.3% 374°F / 190°C 11:1
OLIVE OIL (Pomace) G X             HIGH 460°F / 238°C  
OLIVE OIL (Virgin) G X       16% 71% 12% 71.3 410°F / 210°C 13:1
PALM KERNEL OIL U         82% 15% 3%   450°F / 232°C 0   Omega 3
PALM OIL (Difractionated) B         49% 37% 9%   455°F / 235°C 46:1
PALM OIL (Red) B X       51% 39% 10%   446°F / 230°C 10:1
PEANUT OIL G X       16% 48% 31%   320°F / 160°C 32:1
PEANUT OIL U   X     18% 49% 33%   440°F / 226°C 32:1
PEANUT OIL U     X   18% 49% 33%   450°F / 232°C 34:1
PECAN OIL G         11% 55% 34%      
PUMPKIN SEED OIL G X       8% 36% 57%   250°F / 121°C  
RICE BRAN OIL U     X   20% 47% 33%   450°F / 232°C 21:1
SAFFLOWER OIL U     X   8% 75% 13% 74% 510°F / 265°C 133:1
SAFFLOWER OIL (High-Olec) G X       6% 75% 13%   468°F / 242°C 133:1
SAFFLOWER OIL (Linolec) G         6% 14% 75% 75% 468°F / 242°C 133:1
SESAME OIL B X       14% 43% 43%   350°F / 177°C 45:1
SESAME OIL U   X     14% 43% 43%   450°F / 232°C 138:1
SOYBEAN OIL B X       15% 24% 61%   453°F / 244°C 8:1
SOYBEAN OIL U   X     15% 24% 61%   350°F / 176°C 8:1
SOYBEAN OIL U     X   15% 25% 60%   450°F / 232°C 11:1
SUNFLOWER OIL B X       14% 19% 69%   464°F / 240°C 40:1
SUNFLOWER OIL (High-Oleic) B X       10% 83% 4%   464°F / 240°C 40:1
SUNFLOWER OIL (High-Oleic) U     X   9% 90% 1%   471°F / 244°C 6.5:1
SUNFLOWER OIL (Linolec) U     X   11% 20% 69%   464°F / 240°C 40:1
SUNFLOWER OIL (Mid-Olec) U     X   9% 65% 26%   412°F / 211°C 40:1
TALLOW (Beef) B       X 48% 49% 3%   400°F / 204°C 5:1
TALLOW (Goat) B       X 37% 54% 9%   370°F / 188°C  
TALLOW (Hog) B       X 44% 45% 11%   360°F / 185°C  
TALLOW (Mutton) B       X 46% 41% 8%   419°F / 215°C  
TEA SEED OIL B         22% 60% 18%   486°F / 252°C  
VEGETABLE OIL (Blend) U     X   VarieS Varies Varies   428°F / 220°C  
VEGETABLE SHORTENING U                 325°F / 160°C  
WALNUT OIL U     X   11% 21% 69%   320°F / 160°C 5:1
WALNUT OIL U   X     9% 23% 63%   400°F / 204°C 5:1
JUMP To TOP
pTHE STICKY MENU BARS ABOVE ARE MASTER RECIPE SECTION QUICK LINKSp
JUMP To TOP
JUMP To TOP
JUMP To TOP
In   no   event   shall   RonK’s   Kitchen,   its   affiliates   and   its   third   party   providers   be   liable   to   you   or   any   third   parties   for   any illness   or   damages   of   any   kind,   direct   or   indirect,   arising   out   of,   or   in   any   way   connected   with,   your   use   of   the   information or   recipes   provided   on,   or   accessed   through,   this   website.   Service   provider,   its   affiliates   and   its   third   party   providers disclaim   any   liability,   loss   or   obligation   in   connection   with   the   content   provided   on   this   website.   This   website,   and   the recipes   and   information   on   this   website,   are   provided   strictly   "as   is"   and   without   warranty   of   any   kind,   and   should   not   be construed   in   any   way   as   medical   advice   or   instruction.   Consult   the   appropriate   health   professionals   before   using   any   of the   recipes   or   information   on   this   website.   Your   use   of   quality   ingredients   and   safe   cooking   practices   are   your responsibility.
COOKING OILS & FATS GD
BD
&
UG		 U
N
R
E
F
I
N
E
D		 S
E
M
I

R
E
F
I
N
E
D		 R
E
F
I
N
E
D
 R
E
N
D
E
R
E
D		 FAT
SATURATED
 (SFA)		 FAT
MONO
UN
SATURATED
(MUFA)		 FAT
POLY
UN
SATURATED
(PUFA)		 SMOKE POINT OMEGA
6
TO
OMEGA
3
RATIO
ALMOND OIL G         8% 66% 26% 430°F 221°C 28:1
APRICOT KERNEL OIL G         6% 59% 29%    
AVOCADO OIL G         12% 74% 14% 520°F
271°C		 18:1
BASIL OIL G         9% 11% 79%    
BEEF TALLOW (Leaf) B       X 48% 49% 3% 400°F
204°C		 5:1
BRAZIL NUT OIL G         26% 30% 43%    
BUTTER (Salted / Unsalted) B         66% 30% 4% 302°F 150°C 9:1
BUTTER-CLARIFIED (Ghee) B       X 65% 32% 3% 482°F
250°C		 1:1
CANOLA OIL (Expeller Pressed) B         6% 62% 32% 450°F 232°C 2.4:1
CANOLA OIL (Rapeseed) U   X     7% 63% 28% 400°F 204°C 2:1
CANOLA OIL (Rapeseed) U     X   6% 62% 32% 400°F 204°C 3:1
CASHEW OIL B         13% 61% 17%    
CASTOR OIL U     X         392°F 200°C  
CHICKEN SCHMALTZ B         35% 50% 15% 375°F 191°C 20:1
CLARIFIED BUTTER (Ghee) B       X 65% 32% 3% 482°F 250°C 1:1
COCO BUTTER B         59% 33% 3%    
COCONUT OIL U     X   87% 6% 2% 350°F 176°C N/A
COCONUT OIL U X       92% 6% 2% 350°F 176°C N/A
COCONUT OIL (Hydrogenated) U         87% 6% 2% 350°F 176°C N/A
COCONUT OIL (Virgin) U         92% 6% 2% 350°F 176°C N/A
CORN OIL U X       13% 27% 55% 352°F
178°C		 83:1
CORN OIL U     X   13% 25% 62% 455°F 235°C 59:1
COTTONSEED OIL B         27% 17% 54% 446°F 230°C 56:1
COTTONSEED OIL (Hydrogenated) U         93% 2% 1% 448°F 220°C  
DIACYLGLYCEROL (DAG) OIL G         3% 38% 59% 419°F 215°C 9:1
DUCK OR GOOSE FAT B       X 35% 52% 13% 375°F 191°C 13:1
FLAXSEED OIL (Linseed) G X       11% 21% 68% 225°F 107°C 1:4
GHEE (Clarified Butter) B         65% 32% 3% 482°F
250°C 		 1:1
GOAT TALLOW (Leaf) B       X 37% 54% 9% 370°F 188°C  
GOOSE OR DUCK FAT B       X 35% 52% 13% 375°F
191°C		 13:1
GRAPESEED OIL G         12% 17% 71% 421°F 216°C 676:1
HAZELNUT OIL U         79% 13% 5% 430°F 221°C 0   Omega 3
HEMP SEED OIL G         7% 9% 82% 330°F 166°C 3:1
HOG TALLOW (Leaf) B       X 44% 45% 11% 360°F 185°C  
LARD (NOT Hydrogenated) B       X 42% 47% 11% 374°F 190°C 12:1
LINSEED OIL (Flaxseed) G         11% 21% 68% 225°F 107°C 1:4
MACADAMIA NUT OIL B         13% 84% 4% 401°F 205°C 1:1
MARGARINE HARD (Hydrogenated) U         80% 14% 6% 302°F 150°C Varies
MARGARINE SOFT B         20% 47% 33% 320°F 160°C Varies
MUTTON TALLOW (Leaf) B       X 46% 41% 8% 419°F 215°C  
OLIVE OIL U     X   14% 72% 10% 470°F 243°C  
OLIVE OIL (Extra Light) G X             468°F 242°C  
OLIVE OIL (Extra Virgin - Low Acid) U X       14% 73% 8% 405°F 207°C 11:1
OLIVE OIL (Extra Virgin) G X       14% 73% 8% 374°F 190°C 11:1
OLIVE OIL (Pomace) G X             460°F 238°C  
OLIVE OIL (Virgin) G X       16% 71% 12% 410°F 210°C 13:1
PALM KERNEL OIL U         82% 15% 3% 450°F 232°C 0   Omega 3
PALM OIL (Difractionated) B         49% 37% 9% 455°F 235°C 46:1
PALM OIL (Red) B X       51% 39% 10% 446°F 230°C 10:1
PEANUT OIL G X       16% 48% 31% 320°F 160°C 32:1
PEANUT OIL U   X     18% 49% 33% 440°F 226°C 32:1
PEANUT OIL U     X   18% 49% 33% 450°F 232°C 34:1
PECAN OIL G         11% 55% 34%    
PUMPKIN SEED OIL G X       8% 36% 57% 250°F 121°C  
RICE BRAN OIL U     X   20% 47% 33% 450°F 232°C 21:1
SAFFLOWER OIL U     X   8% 75% 13% 510°F 265°C 133:1
SAFFLOWER OIL (High-Olec) G X       6% 75% 13% 468°F 242°C 133:1
SAFFLOWER OIL (Linolec) G         6% 14% 75% 468°F 242°C 133:1
SESAME OIL B X       14% 43% 43% 350°F 177°C 45:1
SESAME OIL U   X     14% 43% 43% 450°F 232°C 138:1
SOYBEAN OIL B X       15% 24% 61% 453°F 244°C 8:1
SOYBEAN OIL U   X     15% 24% 61% 350°F 176°C 8:1
SOYBEAN OIL U     X   15% 25% 60% 450°F 232°C 11:1
SUNFLOWER OIL B X       14% 19% 69% 464°F 240°C 40:1
SUNFLOWER OIL (High-Oleic) B X       10% 83% 4% 464°F 240°C 40:1
SUNFLOWER OIL (High-Oleic) U     X   9% 90% 1% 471°F 244°C 6.5:1
SUNFLOWER OIL (Linolec) U     X   11% 20% 69% 464°F 240°C 40:1
SUNFLOWER OIL (Mid-Olec) U     X   9% 65% 26% 412°F 211°C 40:1
TALLOW (Beef) B       X 48% 49% 3% 400°F 204°C 5:1
TALLOW (Goat) B       X 37% 54% 9% 370°F 188°C  
TALLOW (Hog) B       X 44% 45% 11% 360°F 185°C  
TALLOW (Mutton) B       X 46% 41% 8% 419°F 215°C  
TEA SEED OIL B         22% 60% 18% 486°F 252°C  
VEGETABLE OIL (Blend) U     X   VarieS Varies Varies 428°F 220°C  
VEGETABLE SHORTENING U               325°F 160°C  
WALNUT OIL U     X   11% 21% 69% 320°F 160°C 5:1
WALNUT OIL U   X     9% 23% 63% 400°F 204°C 5:1

JUMP TO INFORMATION TABLE

== Cooking Fats & Oils Compared Table ==
MANY oils are made using genetically modified grains. SEE the GMO information page for labelling requirements  Most of us have a preferred staple cooking “grease” that we use on a regular basis. Cooking oils have been used as the original non-stick pan for centuries. It's always good to know what the best (and healthiest) cooking options for your family are. Most research and the Bible states that, “if used in moderation”, oil, butter and animal fats aren't completely unfriendly towards most diets. Below, get the basics for your next pan-handling adventure in the kitchen. Attempting to find the healthiest cooking oil can be a daunting task. On one hand, you want to cook with an oil that has a high flash (smoke) point, but, you also need to use a cooking oil that has a healthy balance of omega 3 to omega 6 fatty acids and even better if that oil is loaded with antioxidants and vitamins!  Knowing the smoke point of oils is important because heating oil to the point where the oil begins to smoke produces toxic fumes and harmful free radicals in the air your family is breathing. Check out our cooking oil factoids below to help alleviate your confusion! SORT THE TABLE BY CLICKING ON THE ORANGE HEADINGS
COOKING FATS & OILS COMPARED TABLE
JUMP To TOP
pTHE STICKY MENU BARS ABOVE ARE MASTER RECIPE SECTION QUICK LINKSp
JUMP To TOP
JUMP To TOP
JUMP To TOP
JUMP To TOP
JUMP To TOP
JUMP To TOP
In   no   event   shall   RonK’s   Kitchen,   its   affiliates   and   its   third   party   providers   be   liable   to   you   or   any   third   parties   for   any   illness   or damages   of   any   kind,   direct   or   indirect,   arising   out   of,   or   in   any   way   connected   with,   your   use   of   the   information   or   recipes provided   on,   or   accessed   through,   this   website.   Service   provider,   its   affiliates   and   its   third   party   providers   disclaim   any liability,   loss   or   obligation   in   connection   with   the   content   provided   on   this   website.   This   website,   and   the   recipes   and information   on   this   website,   are   provided   strictly   "as   is"   and   without   warranty   of   any   kind,   and   should   not   be   construed   in   any way   as   medical   advice   or   instruction.   Consult   the   appropriate   health   professionals   before   using   any   of   the   recipes   or information on this website. Your use of quality ingredients and safe cooking practices are your responsibility.
\RECIPE SECTION JUMPS
    RECIPE SECTION JUMPSe
\RECIPE SECTION JUMPS