ESSENTIAL FATS IN FOOD OILS                                              (Back)

Adapted from http://efaeducation.nih.gov/sig/esstable.html (no longer available)

For convenient reference, this table compares USDA data for forty different food oils for the milligrams 
of different types of essential fatty acids per tablespoon.   
Excessive intake of omega-6 polyunsaturated fats (pro-inflammatory) will overwhelm the modest 
amounts of omega-3 essential fats (anti-inflammatory) consumed. Use them wisely! 

Here is a link to a useful simple fat composition chart  * SkipThePie.org - the nutrition search engine - Typical fat phobia to beware of, but lots of nutrient data

Here's another very useful chart of fat composition 

Anti-Inflammatory Diet: How to Balance Omega-3 and Omega-6 Fatty Acids

Food Oils in descending rank

   

   18-carbon

20- & 22-carbon

       by  short 3/short 6  ratio 

Oils with beneficial omega3/6 ratios

Serving size

kcals

Short 6 Linoleic acid

Short 3 Linolenic acid

Long 6

Long 3

Oil, perilla

1 tablespoon

120

1680

8960

0

0

Oil, flaxseed

1 tablespoon

120

2240

7980

0

0

camelina oil (wild flax)  also here

rich in antioxidants

15-20%

35-45%

Fish oil, herring

1 tablespoon

123

156

417

39

1509

Fish oil, salmon

1 tablespoon

123

210

525

92

4657

Fish oil, sardine

1 tablespoon

123

274

592

239

3096

Fish oil, cod liver

1 tablespoon

123

127

254

127

2557

Fish oil, menhaden

1 tablespoon

123

293

575

159

3624

Butter oil, anhydrous (conventional - grass-fed would be better)

Processed and/or high omega-6 oils

1 tablespoon

112

288

185

0

0

Oil, canola (highly processed)

1 tablespoon

124

2842

1302

0

0

Oil, mustard (see also)

1 tablespoon

124

2146

826

0

0

Oil, walnut (whole walnuts preferred - fair omega-3 source)

1 tablespoon

120

7194

1414

0

0

Oil, soybean

1 tablespoon

120

6936

925

0

0

Oil, soybean lecithin

1 tablespoon

104

5465

698

0

0

Oil, wheat germ (high in vitamin E)

1 tablespoon

120

7453

938

0

0

Shortening, household, lard + vegetable oil (highly processed)

1 tablespoon

115

1242

141

0

0

Oil, soybean, (hydrogenated)

1 tablespoon

120

4746

354

0

0

Mayonnaise, soy + safflower oil

1 tablespoon

99

7176

414

0

0

Shortening, industrial, lard + vegetable oil (highly processed) 

1 tablespoon

115

2317

128

0

0

Oil, rice bran

1 tablespoon

120

4542

218

0

0

Margarine-butter blend

1 tablespoon

102

2162

103

0

0

Oil, sunflower, (hydrogenated)

1 tablespoon

120

4801

122

0

0

Oil, corn

1 tablespoon

120

7888

95

0

0

Oil, sunflower, linoleic < 60%

1 tablespoon

120

5413

27

0

0

Oil, cottonseed

1 tablespoon

120

7004

27

14

0

Oil, grapeseed

1 tablespoon

120

9466

14

0

0

Oil, peanut

1 tablespoon

119

4320

0

0

0

Pumpkin seeds (~2600 mg MUFA) 1 tablspoon

90

~3400

Oil, sesame (anti-oxidant properties)
X
(analysis of sesame & other oils)

1 tablespoon

120

5617

41

0

0

Salad dressing,cottonseed oil

1 tablespoon

88

5068

0

0

0

Oil, sunflower, linoleic >60%

1 tablespoon

120

8935

0

0

0

Oil, safflower, linoleic >70%

Mono-unsaturated oils

1 tablespoon

120

10149

0

0

0

Oil, sheanut  40-60% oleic

1 tablespoon

120

666

41

0

0

Oil, sunflower, > 70% oleic

1 tablespoon

124

505

27

0

0

Oil, olive ~73% oleic

1 tablespoon

119

1067

81

0

0

Oil, Emu  ~47% oleic  analysis

15%

0.9%

Oil, safflower, oleic > 70%

Saturated fats low in PUFA

1 tablespoon

120

1952

0

0

0

Oil, palm

1 tablespoon

120

1238

27

0

0

Oil, cocoa butter

1 tablespoon

120

381

14

0

0

Oil, coconut

1 tablespoon

117

245

0

0

0

Oil, palm kernel

1 tablespoon

117

218

0

0

0

Oil, babassu

1 tablespoon

120

218

0

0

0

Oil, ucuhuba butter

1 tablespoon

120

394

0

0

0