How Much PUFA Is in Your Cooking Oil?
Pick an oil and an amount — the calculator shows the estimated PUFA (polyunsaturated fat) grams, using USDA FoodData Central averages.
Every oil, per tablespoon
| Oil | Type | PUFA / tbsp |
| Coconut oil | traditional | 0.2g |
| Butter | traditional | 0.5g |
| Ghee | traditional | 0.5g |
| Beef tallow | traditional | 0.5g |
| High-oleic sunflower oil | seed oil | 1.2g |
| Palm oil | traditional | 1.3g |
| Olive oil | traditional | 1.4g |
| Lard | traditional | 1.5g |
| Duck fat | traditional | 1.8g |
| Avocado oil | traditional | 1.8g |
| Canola oil | seed oil | 3.8g |
| Peanut oil | seed oil | 4.4g |
| Rice bran oil | seed oil | 4.8g |
| Sesame oil | seed oil | 5.7g |
| Cottonseed oil | seed oil | 7.1g |
| Corn oil | seed oil | 7.5g |
| Soybean oil | seed oil | 7.9g |
| Sunflower oil (regular) | seed oil | 9.0g |
| Grapeseed oil | seed oil | 9.5g |
| Safflower oil (regular) | seed oil | 10.2g |
Reading the numbers
A tablespoon of soybean oil carries about 23 times the PUFA of a tablespoon of butter. Values are USDA averages — brands vary a little, and "high-oleic" versions of sunflower and safflower are completely different from the regular kind (see the glossary). To see what restaurants cook with, check the report cards.