SAFARI
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| Name | Smoke °F/°C | Sat | Mono- unsat. | Poly- unsat. | Trans- fat |
IOS/OSI ** | Notes |
|---|---|---|---|---|---|---|---|
| Avacado, Virgin | 400/204 | 20% | 70% | 10% | 0% | ||
| Avacado, Refined | 520/270 | 20% | 70% | 10% | 0% | ||
| Almond | 495/255 | 8% | 73% | 19% | 0% | ||
| Argan | 420/220 | 18% | 43% | 37% | 0% | 1.5 / - | High in Vitamin E, phenols |
| Artichoke | br | 15% | 25% | 60% | 0% | 1.5 / - | High in Vitamin E, phenols |
| Baru Nut | 18% | 51% | 33% | 0% | High in Vitamin E, phenols | ||
| Beech Nut | 8% | 54% | 32% | 0% | |||
| Beef Tallow | 420/220 | 52% | 43% | 5% | some | 0.86 / - | |
| Brazil Nut | 24% | 42% | 35% | 0% | |||
| Butter | 300/148 | 65% | 30% | 5% | 0.3 gm/T | ||
| Butter, Clarified | 375/190 | 65% | 30% | 5% | 0.3 gm/T | ||
| Butter Ghee | 480/250 | 65% | 30% | 5% | 0.3 gm/T | Highly clarified butter | |
| Camellia Oil | 485/252 | 21% | 60% | 18% | 0% | Also called "Tea Oil" | |
| Camolina | 475/246 | 11% | 17% | 82% | 0% | # | 29% Omega-3* |
| Candlenut | 69% | 0% | # | 31% Omega-3* | |||
| Canola | 400/200 | 7% | 61% | 32% | 0.03 gm/T to 0.6 gm/T |
5.5 / 9 | 11% Omega-3* See Canola Oil |
| Canola -hydrogenated | 400/200 | 7% | 61% | 32% | 3.6 gm/T | 1.3 / - | "fast food" deep fry |
| Canola, high Oleic | 475/246 | 7% | 75% | 17% | 0.03 gm/T to 0.6 gm/T |
- / 19 | 11% Omega-3* Specialty product |
| Cashew | 18% | 70% | 6% | 0% | |||
| Castor Oil, refined | 392/200 | ||||||
| Chia | 70% | 3.6 gm/T | # | 30% Omega-3* | |||
| Chicken Fat | 375/190 | 32% | 46% | 22% | some | ||
| Coconut Oil Virgin | 350/175 | 92% | 6% | 2% | 0% | 0.24 / - | |
| Coconut Oil Refined | 450/235 | 92% | 6% | 2% | 0% | 0.24 / - | |
| Corn (Maize) | 450/235 | 13% | 29% | 58% | 0% | 6.2 / 10 | |
| Cottonseed | 420/215 | 24% | 26% | 50% | 0% | 5.4 / 10 | |
| Dendê Oil (Red Palm) | 380/195 | 51% | 39% | 10% | 0% | 1.5 / - | High in vitamin E, antioxidants carotenes and lycophene |
| Duck Fat | 375/190 | 33% | 49% | 13% | some | ||
| Evening Primrose | 8% | 11% | 81% | 8% Gama-Linolic Acid | |||
| Filburt | 5% | 54% | 16% | 0% | |||
| Fish Oil | na | 31% | 29% | 40% | some | *** | Salmon, Tuna, high Omega-3* |
| Flaxseed | 225/107 | 9% | 20% | 66% | 0% | # | Unrefined, 52% Omega-3* |
| Goat Fat | 370/188 | 37% | 54% | 9% | some | ||
| Goose Fat | 375/190 | 28% | 57% | 11% | some | ||
| Grapeseed | 420/216 | 9% | 20% | 71% | 0% | 67% linoleic, High vitamin E | |
| Hazlenut | 430/220 | 10% | 76% | 14% | 0% | ||
| Hemp | 330/165 | 8% | 12% | 80% | 0% | # | 20% Omega-3* |
| Hickory Nut | 9% | 68% | 17% | 0% | |||
| Kenaf Seed | 22% | 28% | 48% | 0% | 3% Omega-3 (Gongura seed) | ||
| Lard (Pig) | 360/185 | 44% | 45% | 11% | 0.2 gm/T | 1.7 / - | |
| Macademia | 410/210 | 12% | 84% | 4% | 0% | ||
| Margerine, hard | 325/160 | 80% | 14% | 16% | 2.8 gm/T | Variable by manufacturer | |
| Margerine, soft | 325/160 | 20% | 47% | 33% | 0.6 gm/T | Variable by manufacturer | |
| Mustard, Virgin | 410/210 | 12% | 59% | 21% | 0% | 4.1 | |
| Mustard, Refined | 489/254 | 12% | 59% | 21% | 0% | 4.1 | |
| Neem | 20% | 41% | 21% | 0% | |||
| Olive, Virgin | 320/160 | 15% | 75% | 10% | 0% | ||
| Olive, "Pure" | 410/210 | 15% | 75% | 10% | 0% | 1.5 / - | |
| Olive-Pomace Olive Ext Light | 460/240 | 15% | 75% | 10% | 0% | 1.5 / - | |
| Palm Oil, Refined | 420/215 | 51% | 39% | 10% | 0% | 1.5 / 20 | See Dendê Oil for Unrefined |
| Palm Kernel | 450/232 | 82% | 11% | 7% | 0% | 0.4 / - | |
| Peanut | 450/235 | 19% | 48% | 33% | 0% | 3.7 / 9 | |
| Pecan | 11% | 55% | 34% | 0% | |||
| Pistachio | 9% | 65% | 19% | 0% | |||
| Poppyseed | 14% | 21% | 65% | 0% | # | ||
| Pumpkin | 9% | 34% | 57% | 0% | |||
| Rice Bran | 490/255 | 20% | 47% | 33% | 0% | 4.3 / - | |
| Safflower, refined | 510/265 | 9% | 12% | 75% | 0% | 7.6 / - | |
| Safflower, high Oleic | 475/246 | 7% | 77% | 16% | 0% | 1.6 / - | Specialty Product |
| Sesame | 410/210 | 14% | 40% | 46% | 0% | ||
| Sesame Refined | 450/235 | 14% | 40% | 46% | 0% | ||
| Shea Butter | 46% | 46% | 6% | 0% | 1.5 / 20 | Highly Variable | |
| Sheep | 50% | 41% | 9% | some | |||
| Shortening, Veg | 325/160 | 4.2 gm/T 0.3 gm/T |
Highly variable by maker "0 trans" version available |
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| Soybean, refined | 450/235 | 15% | 23% | 62% | 0% | 7.0 / 6 | 8% Omega-3* |
| Soybean high Oleic | 450/235 | 7% | 75% | 10% | 0% | - / 25 | Specialty product |
| Squirrel | 15% | 47% | 38% | some | |||
| Sunflower, refined | 450/235 | 12% | 16% | 72% | 0% | 6.8 / 16 | |
| Sunflower - high oleic | 450/235 | 9% | 82% | 9% | 0% | 1.9 / 24 | Specialty product |
| Tamarind Seed | 41% | 23% | 36% | 0% | Average (varies) | ||
| Tea Oil | 485/252 | 21% | 60% | 18% | 0% | NOT "Tea Tree Oil" | |
| Walnut, refined | 400/204 | 14% | 19% | 67% | 0% | ||
| Wheat Germ | 20% | 30% | 50% | 0% | |||
| Cold Pressed "Virgin", "Unrefined" | 320/160 | Sesame, Olive, Peanut, Soybean, Corn, Walnut | May lose some flavor before smoke point |
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| Cold Pressed "Virgin", "Unrefined" | 225/110 | Sunflower, Canola, Safflower | |||||
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* Omega-3 is quickly destroyed at cooking temperatures (rancidity). There may actually be none left after refining anyway. Plant Omega-3 (ALA) is different from marine and animal Omega-3 (EPA and DHA). Conversion of ALA to DHA or EPA is very inefficient so its nutritional value is questionable. Some recent research on canola and flaxseed oils found high vegetable Omega-3 may be a heart risk. ** IOS: Inherent Oxidation Stability index (lower numbers are better) OSI: Oil Stability Index (higher numbers are better) are two methods for measuring how well an oil will stand up to deep frying and other sources of oxidation. Exact indexes may vary from different sources and the two indexes may not track closely. Stability can be highly affected by antioxidant content. *** Fish oils range from about IOS 7.0 for Salmon to 32 for Menhaden. They are not considered suitable for cooking. # Flaxseed oil, hemp oil, poppyseed oil and others very high in polyunsaturated oils are not suitable for cooking - their vulnerability to oxidation rancidity is extremely high, which is what makes them suitable for oil based paints. |
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Links
Note that many references originally listed here have been removed because the links no longer worked.
- O3 - Oils information NutriStrategy.com
- O8 - Oil Stability (PDF) Oklahoma State University - Deep-Fat Frying Basics for Food Services.
- O9 - Fats and Oils: formulating and processing for applications. Google Books
- O10 - Principles of Food Chemistry - Lipids p69 Google Books
- O11 - Omega 3, 6 and 9 of Cooking Oils - The Conscious Life.
- O12 - Composition - CureZone.