How Much PUFA Is in Your Cooking Oil?
Pick an oil and an amount, and the calculator shows the estimated PUFA (polyunsaturated fat) grams, using the same shares as our estimates.
Every oil, per tablespoon
| Oil | Type | PUFA / tbsp |
|---|---|---|
| Coconut oil | traditional | 0.3g |
| Butter | traditional | 0.7g |
| Ghee | traditional | 0.7g |
| Beef tallow | traditional | 0.7g |
| High-oleic sunflower oil | seed oil | 1.4g |
| Palm oil | traditional | 1.5g |
| Olive oil | traditional | 1.6g |
| Duck fat | traditional | 1.8g |
| Avocado oil | traditional | 2.2g |
| Lard | traditional | 2.9g |
| Canola oil | seed oil | 4.4g |
| Peanut oil | seed oil | 4.5g |
| Rice bran oil | seed oil | 5.2g |
| Sesame oil | seed oil | 5.7g |
| Cottonseed oil | seed oil | 7.3g |
| Corn oil | seed oil | 8.2g |
| Soybean oil | seed oil | 8.2g |
| Sunflower oil (regular) | seed oil | 9.2g |
| Grapeseed oil | seed oil | 9.5g |
| Safflower oil (regular) | seed oil | 10.9g |
Reading the numbers
A tablespoon of soybean oil carries about 12 times the PUFA of a tablespoon of butter. Values are the shares our estimates use (how we estimate), and brands vary a little. "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.