Seed oil free oils and fats in Australia: 65 products ranked by PUFA per serving
Bottled oils, margarine, butter and cooking fats. We sorted every one we hold for Australia by grams of polyunsaturated fat per serving, lowest first, so the cleanest thing on the shelf is at the top of the table.
How we judged this
Every number on this page is polyunsaturated fat in grams for one serving, PUFA for short. That is the fat seed oils are made of, so it is the closest thing to a measure of how much seed oil a packaged food carries. The product data comes from Open Food Facts.
Each row says where its number came from. From the label means the product's own nutrition data gives it, or shows so little fat that the answer can only be zero. Estimated means the label does not print polyunsaturated fat, so we worked it out from the label's total fat and the fats named in the ingredient list, and never more than total fat minus saturated fat. Estimates lean high on purpose. Of the 65 products in this aisle, 16 are from the label and 49 are estimated.
The verdict column is the number and nothing else: Low under 1 gram, Moderate 1 to 3 grams, High over 3 grams. Of the 65 products here, 26 come in Low, 22 Moderate and 17 High.
The serving is whatever the label says, and labels do not agree, so read the serving column next to the number before you compare two rows. A serving under 3 grams is not ranked. The full method is on our methodology page.
All 65 products in this aisle, lowest first
Tap a column heading to re-sort the table.
| Product | Serving | PUFA per serving | Source | Verdict |
|---|---|---|---|---|
| Ashbolt 100% Sour Cherry Cold Pressed Juice | 100 ml (100 ml) | 0.0 g | From the label | Low |
| Devondale Butter | 1 portion (5 g) | 0.0 g | Estimated | Low |
| Every Bit Organic Raw Pure Golden Flaxseed Oil | 20 ml | 0.0 g | Estimated | Low |
| melrose MCT | 100 g | 0.0 g | Estimated | Low |
| Raw C Premium MCT Liquid Coconut Oil | 1 tbsp (14 g) | 0.0 g | Estimated | Low |
| Salad Servers Lentil Salad with Extra Virgin Olive Oil & | 1 tbsp (14 g) | 0.0 g | Estimated | Low |
| Sanitarium Marmite | 5 g | 0.0 g | From the label | Low |
| Tablelands Butter | 1 tbsp (14 g) | 0.0 g | Estimated | Low |
| Woolworths Cold Pressed Orange Juice | 300 ml (300 ml) | 0.0 g | From the label | Low |
| Pics Peanut & Chocolate Butter | 1 serving (15 g) | 0.1 g | From the label | Low |
| Edgell Chick Peas with Olive Oil, Garlic & Rosemary | 1 tbsp (14 g) | 0.2 g | Estimated | Low |
| Edgell Snack Time Chick Peas with Olive Oil & Sea Salt | 1 tbsp (14 g) | 0.2 g | Estimated | Low |
| MAINLAND BUTTERSOFT 100% PURE BUTTER | 5g | 0.2 g | Estimated | Low |
| Raw C Organic Virgin Coconut Oil | 10.0g | 0.2 g | Estimated | Low |
| Westgold Garlic & Parsley Butter | 5g | 0.2 g | Estimated | Low |
| John West Smoked Oysters in Oil | 1 tbsp (14 g) | 0.3 g | Estimated | Low |
| Oh So Natural Organic Extra Virgin Coconut Oil | 1 tbsp (14 g) | 0.3 g | Estimated | Low |
| planet food Organic virgin coconut oil | 1 tbsp (14 g) | 0.3 g | Estimated | Low |
| Coles Certified Organic Unsalted butter | 1 tbsp (14 g) | 0.6 g | Estimated | Low |
| Lurpak Lurpack Garlic Butter | 1 tbsp (14 g) | 0.6 g | Estimated | Low |
| Lurpak Unsalted butter | 1 tbsp (14 g) | 0.6 g | Estimated | Low |
| Mayver's Peanit butter | 20g | 0.6 g | From the label | Low |
| Woolworths Australian extra virgin olive oil | 15 ml (15 ml) | 0.7 g | From the label | Low |
| Lurpak Lighter | 1 serving (10 g) | 0.8 g | From the label | Low |
| Madhusudan Ghee Clarified Butter | 1 tbsp (14 g) | 0.8 g | Estimated | Low |
| Mayver's Mayvers Super Spread Cacao | 2 tbsp (32 g) | 0.8 g | From the label | Low |
| Woolworths Baby Potatoes with Butter & Herb | 1 serving (200 g) | 1.0 g | Estimated | Moderate |
| Coles Extra virgin olive oil | 15ml | 1.2 g | From the label | Moderate |
| Good Earth Oils Extra Virgin Australian Olive Oil | 1 portion (15 ml) | 1.2 g | From the label | Moderate |
| Cobram estate Cobram o/oil x/virg rbust 375ml | 15 ml (15 ml) | 1.4 g | From the label | Moderate |
| red island Australian EXTRA VIRGIN olive oil | 15 ml (15 ml) | 1.4 g | From the label | Moderate |
| Colavita Extra Virgin Olive Oil | 1 tbsp (14 g) | 1.5 g | Estimated | Moderate |
| MAYVER'S SMOOTH HAZELNUT CASHEW & CACAO BUTTER | 20.0g | 1.5 g | From the label | Moderate |
| Red island Olive oil x/virg 500ml | 1 tbsp (14 g) | 1.5 g | Estimated | Moderate |
| essentials olive oil | 1 portion (15 ml) | 1.7 g | Estimated | Moderate |
| Western Star Spreadable Supersoft | 1 portion (5 g) | 1.7 g | Estimated | Moderate |
| Nuttelex Reduced Gat Dairy Free Butter | 1 serving (10 g) | 1.8 g | From the label | Moderate |
| Chang's Sesame Oil | 1 tsp (5 g) | 1.9 g | Estimated | Moderate |
| Butterfully Premium Spreadable Dairy Blend | 1 serving (5 g) | 2.0 g | Estimated | Moderate |
| Western Star Spreadable Original Soft | 5 g | 2.0 g | Estimated | Moderate |
| WESTERN STAR Spreadable SOFT 'N' LESS SALT | 1 serving (5 g) | 2.0 g | Estimated | Moderate |
| Grove Cold Pressed Extra Virgin Pure Avocado Oil | 15 ml | 2.2 g | Estimated | Moderate |
| Flora ProActiv Light | 10g | 2.3 g | Estimated | Moderate |
| Lurpak Spreadable | 1 portion (10 g) | 2.5 g | Estimated | Moderate |
| Devondale Extra Soft | 1 tbsp (14 g) | 2.7 g | Estimated | Moderate |
| Sunny vale Light Cholesterol spread | 1 serving (10 g) | 2.8 g | Estimated | Moderate |
| Devondale Dairy Soft Salt Reduced | 1 tbsp (14 g) | 3.0 g | Estimated | Moderate |
| Devondale Spreadable Dairy Soft Original | 1 tbsp (14 g) | 3.0 g | Estimated | Moderate |
| Community Co Dairy free Olive Oil Spread | 10g | 3.2 g | Estimated | High |
| Grenade Carb Killa Carb Killa Protein Spread Hazel Nutter | 1 tbsp (14 g) | 3.2 g | Estimated | High |
| Cobram Estate Olive Oil Extra Virgin Robust | 30g | 3.3 g | Estimated | High |
| Nuttelex Buttery | 100 serving size (10 g) | 3.5 g | Estimated | High |
| LAOGANMA HOT CHILLI OIL | 1 serving (20 g) | 4.2 g | Estimated | High |
| Noya Pistachio Butter | 1 tbsp (30 g) | 4.2 g | From the label | High |
| woolworths table spread | 1 tbsp (14 g) | 4.2 g | Estimated | High |
| Nuttelex Original | 10g | 4.3 g | Estimated | High |
| Harvest Premium Rice Bran Oil | 1 Portion (15 ml) | 4.4 g | From the label | High |
| Beautifully Butterfully Buttery Spread | 1 tbsp (14 g) | 4.5 g | Estimated | High |
| Olive Grove Margarine | 1 tbsp (14 g) | 4.5 g | Estimated | High |
| Meadow Lea Meadowlea Original Canola Butter | 1 tbsp (14 g) | 4.9 g | Estimated | High |
| Flora ProActiv Original | 1 tbsp (14 g) | 5.2 g | Estimated | High |
| Flora Buttery ProActiv | 1 tbsp (14 g) | 5.3 g | Estimated | High |
| Nuttelex with Olive Oil | 1 tbsp (14 g) | 5.3 g | Estimated | High |
| Lotus Biscoff Smooth | 1 tblsp (25 g) | 5.5 g | Estimated | High |
| LAOGANMA CRISPY CHILLI OIL | 1 tbsp (14 g) | 6.0 g | Estimated | High |
The 15 highest in this aisle
The other end of the same list, for when you want to know what to put back.
| Product | Serving | PUFA per serving | Source | Verdict |
|---|---|---|---|---|
| LAOGANMA CRISPY CHILLI OIL | 1 tbsp (14 g) | 6.0 g | Estimated | High |
| Lotus Biscoff Smooth | 1 tblsp (25 g) | 5.5 g | Estimated | High |
| Flora Buttery ProActiv | 1 tbsp (14 g) | 5.3 g | Estimated | High |
| Nuttelex with Olive Oil | 1 tbsp (14 g) | 5.3 g | Estimated | High |
| Flora ProActiv Original | 1 tbsp (14 g) | 5.2 g | Estimated | High |
| Meadow Lea Meadowlea Original Canola Butter | 1 tbsp (14 g) | 4.9 g | Estimated | High |
| Beautifully Butterfully Buttery Spread | 1 tbsp (14 g) | 4.5 g | Estimated | High |
| Olive Grove Margarine | 1 tbsp (14 g) | 4.5 g | Estimated | High |
| Harvest Premium Rice Bran Oil | 1 Portion (15 ml) | 4.4 g | From the label | High |
| Nuttelex Original | 10g | 4.3 g | Estimated | High |
| LAOGANMA HOT CHILLI OIL | 1 serving (20 g) | 4.2 g | Estimated | High |
| Noya Pistachio Butter | 1 tbsp (30 g) | 4.2 g | From the label | High |
| woolworths table spread | 1 tbsp (14 g) | 4.2 g | Estimated | High |
| Nuttelex Buttery | 100 serving size (10 g) | 3.5 g | Estimated | High |
| Cobram Estate Olive Oil Extra Virgin Robust | 30g | 3.3 g | Estimated | High |
More from here: every aisle we rank in Australia, the restaurant report cards in Australia, and the U.S. grocery guides.
Product data: Open Food Facts, Open Database License.