Oils 101

If you walk down the aisle at the market you might just grab for the normal vegetable oil or even olive oil, but there are so many different oils to choice from hope this helps you be a smarter shopper and cook. All fat and calories are based on 1 Tablespoon. Yes, I did pull out all the oils from my cabinet to share this information.

Vegetable Oil

Vegetable Oil is probably the most commonly used of all the oils. It can be found frequently for use in recipes and can also be used for frying. Vegetable oil is actually a blend of several oils, such as corn, soybean, palm and sunflower. This is my go to for baking. 

123 Calories

2 grams saturated fat

Canola Oil

Canola oil has been said to be one of the healthiest of the cooking oils because of its low saturated fat content and high mono unsaturated fat. It is commonly used in frying, but only with medium frying temperatures, about 450 degrees F. I actually use this oil the least.  

120 calories

1 gram of saturated fat

Olive Oil

There are different varieties of olive oil: extra virgin, virgin, extra light, and refined. Extra virgin olive oil is the most common of those used. There are many uses for all varieties, such as stir-frying, cooking, sautéing and as an ingredient in recipes. Olive Oil is also frequently used in salad oils. It is the healthiest of all the oils as it is high in mono unsaturated fat which has been shown to help reduce the risk of heart disease. Many people use it daily in their meals, drizzling it over a wide variety of foods. Standard choice for salad dressings, this is my favorite. The average cost is about $10.00 per liter. I use this oil the most!

120 Calories

2 grams of saturated fat

Sesame Oil

It’s a darker brown color, but is so yummy when making Asian inspired food. Be careful not to use too much though because it’s a very flavorful oil. Use it in my Asian salad dressing and when I make stir fry. 

120 calories

2 grams of saturated fat

Coconut Oil

This is a great oil I really like using it when frying chicken it’s really good. It’s used a lot in the baking industry. I don't use as often but I really love it.

120 Calories

12 grams of saturated fat

Avocado Oil

This is a thicker oil and a little goes a long way. It’s mild in favor and really a nice alternative to olive oil in salad dressings. It’s also great for frying. Becoming one of my favorites the more I use it!

120 Calories

1.5 grams of saturated fat