ESSENTIAL FATS IN FOOD OILS

ODS Eicosanoids Home

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.  Reviewing examples of daily menus in KIM helps you see the big (but often hidden) role that food oils play in daily intakes of essential fatty acids.  Use them wisely!

Food Oils in descending rank

   

   18-carbon

20- & 22-carbon

       by  short 3/short 6  ratio 

Serving size

kcals

Short 6

Short 3

Long 6

Long 3

Oil, perilla

1 tablespoon

120

1680

8960

0

0

Oil, flaxseed

1 tablespoon

120

2240

7980

0

0

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

1 tablespoon

112

288

185

0

0

Oil, canola

1 tablespoon

124

2842

1302

0

0

Oil, mustard

1 tablespoon

124

2146

826

0

0

Oil, walnut

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

1 tablespoon

120

7453

938

0

0

Shortening, household, lard + vegetable oil

1 tablespoon

115

1242

141

0

0

Oil, olive

1 tablespoon

119

1067

81

0

0

Oil, soybean, (hydrogenated)

1 tablespoon

120

4746

354

0

0

Oil, sheanut

1 tablespoon

120

666

41

0

0

Mayonnaise, soy + safflower oil

1 tablespoon

99

7176

414

0

0

Shortening, industrial, lard + vegetable oil

1 tablespoon

115

2317

128

0

0

Oil, sunflower, > 70% oleic

1 tablespoon

124

505

27

0

0

Oil, rice bran

1 tablespoon

120

4542

218

0

0

Margarine-butter blend

1 tablespoon

102

2162

103

0

0

Oil, cocoa butter

1 tablespoon

120

381

14

0

0

Oil, sunflower, (hydrogenated)

1 tablespoon

120

4801

122

0

0

Oil, palm

1 tablespoon

120

1238

27

0

0

Oil, corn

1 tablespoon

120

7888

95

0

0

Oil, sesame

1 tablespoon

120

5617

41

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

Oil, coconut

1 tablespoon

117

245

0

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%

1 tablespoon

120

10149

0

0

0

Oil, safflower, oleic > 70%

1 tablespoon

120

1952

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