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    All oils have something to offer. Choose according to your needs and preferences.

    Cooking Oils GuideA well- stocked kitchen includes a variety of different oils chosen for characteristics like cost, smoke point, nutritional profile and culinary uses. Regardless of which cooking oil you select, be proud of choosing a liquid over a solid fat, such as shortening or butter. It’s a fairly safe bet that by doing so you avoid saturated animal fats and trans fats, the undeniable nutritional bad guys.

    Use this guide to pick the right oil for your cooking and health needs.

    Almond

    Monounsaturated: 65%
    Polyunsaturated: 28%
    Saturated: 7%
    Omega-3s: n/a
    Smoke point: high
    Cost: $$
    Comments: Good source of vitamin E.

    Avocado

    Monounsaturated: 65%
    Polyunsaturated: 18%
    Saturated: 17%
    Omega-3s: n/a
    Smoke point: high
    Cost: $$$
    Comments: Contains vitamin E and heart-healthy phytosterols.

    Canola

    Monounsaturated: 62%
    Polyunsaturated: 31%
    Saturated: 7%
    Omega-3s: yes
    Smoke point: medium- high
    Cost: $
    Comments: Fair source of omega-3s.

    Coconut

    Monounsaturated: 6%
    Polyunsaturated: 2%
    Saturated: 92%
    Omega-3s: n/a
    Smoke point: medium
    Cost: $$$
    Comments: High in saturated fat but of a more benign type. Sweet.

    Corn

    Monounsaturated: 25%
    Polyunsaturated: 62%
    Saturated: 13%
    Omega-3s: yes
    Smoke point: medium
    Cost: $$
    Comments: Heart-healthier, high-oleic versions coming soon.

    Flaxseed

    Monounsaturated: 18%
    Polyunsaturated: 75%
    Saturated: 7%
    Omega-3s: yes
    Smoke point: no heat
    Cost: $$$
    Comments: Heat-sensitive: buy "cold-pressed" and refrigerate.

    Grapeseed

    Monounsaturated: 17%
    Polyunsaturated: 73%
    Saturated: 10%
    Omega-3s: n/a
    Smoke point: medium-high
    Cost: $$
    Comments: High in vitamin E, but also omega-6s. Light taste.

    Hazelnut

    Monounsaturated: 82%
    Polyunsaturated: 11%
    Saturated: 7%
    Omega-3s: yes
    Smoke point: high
    Cost: $$$
    Comments: Vitamin E source, high smoke point, but heat traps flavor.

    Hemp

    Monounsaturated: 15%
    Polyunsaturated: 75%
    Saturated: 10%
    Omega-3s: yes
    Smoke point: medium
    Cost: $$$
    Comments: Has anti-inflammatory fatty acids. Refrigerate.

    Macadamia nut

    Monounsaturated: 84%
    Polyunsaturated: 3%
    Saturated: 13%
    Omega-3s: yes
    Smoke point: medium-high
    Cost: $$$
    Comments: Rich in antioxidants. Sweet, bold flavor.

    Olive, extra-virgin

    Monounsaturated: 78%
    Polyunsaturated: 8%
    Saturated: 14%
    Omega-3s: yes
    Smoke point: medium-high
    Cost: $$
    Comments: One downside: low omega-3s.

    Palm

    Monounsaturated: 38%
    Polyunsaturated: 10%
    Saturated: 52%
    Omega-3s: n/a
    Smoke point: high
    Cost: $$$
    Comments: Sat. fat may be benign. Don't confuse with palm kernel oil.

    Peanut

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