Welcome to the nutritional polyunsaturated fat content in 12 different types of cooking oil, ranging from 74.623 g to 9.82 g per 100g. The basic type of cooking oil is Oil, olive, salad or cooking, where the amount of polyunsaturated fat in 100g is 10.523 g.

For a typical serving size of 1 tablespoon (or 13.5 g) the amount of Polyunsaturated Fat is 1.42 g.

Top five cooking oil products high in polyunsaturated fat

Below is a summary list for the top five cooking oil items ranked by the amount or level of polyunsaturated fat in 100g.

1. Oil, safflower, salad or cooking, linoleic, (over 70%) : 74.623g
2. Oil, soybean, salad or cooking : 57.74g
3. Oil, corn, industrial and retail, all purpose salad or cooking : 54.677g
4. Oil, cooking and salad, ENOVA, 80% diglycerides : 53.37g
5. Oil, cottonseed, salad or cooking : 51.9g

Following on from the five top cooking oil items or products containing polyunsaturated fat we have a more comprehensive break down of Oil, olive, salad or cooking, and the highest item containing polyunsaturated fat which is Oil, safflower, salad or cooking, linoleic, (over 70%). We also give a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on the 12 types of cooking oil.

At the bottom of the page is the full list for the 12 different types of cooking oil based on the content in different servings in grams and oz (and other serving sizes), providing a comprehensive analysis of the polyunsaturated fat content in cooking oil.

Oil, olive, salad or cooking - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Oil, olive, salad or cooking should be considered along with the polyunsaturated fat content. This food profile is part of our list of food and drinks under the general group Fats and Oils.Other important and polyunsaturated fat related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 884 kcal (44% RDA), the amount of Protein is 0 g, the amount of Fat is 100 g (154% RDA) and the amount of Carbohydrate is 0 g. The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the polyunsaturated fat levels in cooking oil.

polyunsaturated fat and nutrition facts in cooking oil per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Oil, olive, salad or cooking has a nutritional value score of 13 out of 100.

Amount of polyunsaturated fat per 100 Calories

100 calories of oil, olive, salad or cooking is a serving size of 0.11 g, and the amount of Polyunsaturated Fat is 1.19 g. Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 0 g (0% RDA), Fat 11.31 g (17.42% RDA), Carbohydrate 0 g (0% RDA). This is shown in the polyunsaturated fat RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients. polyunsaturated fat and nutrition facts in cooking oil per 100 calories

Content per Typical Serving Size 1 tablespoon (or 13.5 g)

For the food Oil, olive, salad or cooking the typical serving size is 1 tablespoon (or 13.5 g) which contains 1.42 g of Polyunsaturated Fat. In terms of the gram weight and total content for this serving the Calories content is 119.34 kcal, the Protein content is 0 g, the Fat content is 13.5 g and the Carbohydrate content is 0 g. The percentages are shown below in the polyunsaturated fat chart, for the typical serving of polyunsaturated fat and the related and important nutritional values.polyunsaturated fat and nutritional content in cooking oil

Macronutrients in Oil, olive, salad or cooking


The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 tablespoon or 13.5 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 0.0 (kcal).The number of calories from Fat is 119.3 (kcal).The total calories from carbohydrate is 0.0 (kcal).polyunsaturated fat, calories and nutritional content in cooking oil

Grams of polyunsaturated fat in cooking oil (per 100g)

This list of 12 types of cooking oil, is brought to you by www.dietandfitnesstoday.com and ranges from Oil, safflower, salad or cooking, linoleic, (over 70%) through to Oil, PAM cooking spray, original where all food items are ranked by the content or amount per 100g. The nutritional polyunsaturated fat content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much polyunsaturated fat in cooking oil.

The list below gives the total polyunsaturated fat content in the 12 items from the general description 'cooking oil' each of which show the polyunsaturated fat amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 12 food items shown in the polyunsaturated fat chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

cooking oil polyunsaturated fat per 100g

The corresponding nutritional value for cooking oil based on our density score out of 100 (ranked by the amount of polyunsaturated fat per 100g) is shown in the below nutritional density chart. cooking oil polyunsaturated fat per 100g

The corresponding Calories for cooking oil ranked by the amount of polyunsaturated fat per 100g is shown below in the cooking oil calories chart. cooking oil polyunsaturated fat per 100g

Average Content for cooking oil

The average (or more correctly the arithmetic mean) amount of polyunsaturated fat contained in 100g of cooking oil, based on the list below of 12 different items under the general description of cooking oil, is 40.41 g of polyunsaturated fat. The averages for the different nutrients are as follows; the average amount of Calories is 877.67 kcal, the average amount of Protein is 0.02 g, the average amount of Fat is 98.22 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Polyunsaturated Fat is found in Oil, soybean, salad or cooking, (partially hydrogenated) and cottonseed which in 100g contains 48.1 g of Polyunsaturated Fat. For this serving the amount of Calories is 884 kcal, the amount of Protein is 0 g, the amount of Fat is 100 g and the amount of Carbohydrate is 0 g.

Highest polyunsaturated fat Content per 100g

Using the list below for the 12 different cooking oil nutrition entries in our database, the highest amount of polyunsaturated fat is found in Oil, safflower, salad or cooking, linoleic, (over 70%) which contains 74.623 g of polyunsaturated fat per 100g. The associated percentage of RDA is %. For this 100g serving the Calories content is 884 kcal, the Protein content is 0 g, the Fat content is 100 g, the Carbohydrate content is 0 g. chart to show highest polyunsaturated fat in cooking oil per 100g

The lowest amount of polyunsaturated fat in 100g is in Oil, PAM cooking spray, original which contains 9.82 g. This gives as percentage of the recommended daily allowance % of the RDA. For this 100g serving the amount of Calories is 792 kcal, the amount of Protein is 0.26 g, the amount of Fat is 78.69 g, the amount of Carbohydrate is 20.69 g.

The difference between the highest and lowest values gives a polyunsaturated fat range of 64.803 g per 100g. The range for the other nutrients are as follows; 92 kcal for Calories, 0.26 g for Protein, 21.31 g for Fat, 0 g for Carbohydrate.

Highest Amount of polyunsaturated fat per Serving

Please remember that the above gives an accurate value in 100g for high polyunsaturated fat foods in your diet. For example 100g of Oil, olive, salad or cooking contains 10.523 g of polyunsaturated fat. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the polyunsaturated fat nutritional content.

The food with the highest polyunsaturated fat content per typical serving is Oil, safflower, salad or cooking, linoleic, (over 70%) which contains 10.15 g in 1 tbsp (or 13.6 g). For this serving the Calories content is 120.22 kcal, the Protein content is 0 g, the Fat content is 13.6 g and the Carbohydrate content is 0 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing polyunsaturated fat which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of foods rich in polyunsaturated fat.


Cooking oil List, polyunsaturated fat Content per 100g

1. Oil, safflower, salad or cooking, linoleic, (over 70%) - Polyunsaturated Fat
  Nutritional Value : 13 / 100     food group - Fats and Oils
  Polyunsaturated Fat
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  74.623 g884 kcal (44%)0 g (0%)100 g (154%)0 g (0%)
  Typical Serving size of 1 tbsp (or 13.6g):
   10.15 g 120.22 kcal (6%) 0 g (0%) 13.6 g (21%) 0 g (0%)
  Other serving sizes 1 cup (or 218g):
  162.68 g 1927.12 kcal (96%) 0 g (0%) 218 g (335%) 0 g (0%)
  Other serving sizes 1 tsp (or 4.5g):
  3.36 g 39.78 kcal (2%) 0 g (0%) 4.5 g (7%) 0 g (0%)
2. Oil, soybean, salad or cooking - Polyunsaturated Fat
  Nutritional Value : 13 / 100     food group - Fats and Oils
  Polyunsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  57.74 g884 kcal (44%)0 g (0%)100 g (154%)0 g (0%)
  Typical Serving size of 1 tbsp (or 13.6g):
   7.85 g 120.22 kcal (6%) 0 g (0%) 13.6 g (21%) 0 g (0%)
  Other serving sizes 1 cup (or 218g):
  125.87 g 1927.12 kcal (96%) 0 g (0%) 218 g (335%) 0 g (0%)
  Other serving sizes 1 tsp (or 4.5g):
  2.6 g 39.78 kcal (2%) 0 g (0%) 4.5 g (7%) 0 g (0%)
3. Oil, corn, industrial and retail, all purpose salad or cooking - Polyunsaturated Fat
  Nutritional Value : 13 / 100     food group - Fats and Oils
  Polyunsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  54.677 g900 kcal (45%)0 g (0%)100 g (154%)0 g (0%)
  Typical Serving size of 1 tbsp (or 13.6g):
   7.44 g 122.4 kcal (6%) 0 g (0%) 13.6 g (21%) 0 g (0%)
  Other serving sizes 1 cup (or 218g):
  119.2 g 1962 kcal (98%) 0 g (0%) 218 g (335%) 0 g (0%)
  Other serving sizes 1 tsp (or 4.5g):
  2.46 g 40.5 kcal (2%) 0 g (0%) 4.5 g (7%) 0 g (0%)
4. Oil, cooking and salad, ENOVA, 80% diglycerides - Polyunsaturated Fat
  Nutritional Value : 13 / 100     food group - Fats and Oils
  Polyunsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  53.37 g884 kcal (44%)0 g (0%)100 g (154%)0 g (0%)
  Typical Serving size of 1 tbsp (1 NLEA serving) (or 14g):
   7.47 g 123.76 kcal (6%) 0 g (0%) 14 g (22%) 0 g (0%)
  Other serving sizes 1 cup (or 214g):
  114.21 g 1891.76 kcal (95%) 0 g (0%) 214 g (329%) 0 g (0%)
5. Oil, cottonseed, salad or cooking - Polyunsaturated Fat
  Nutritional Value : 13 / 100     food group - Fats and Oils
  Polyunsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  51.9 g884 kcal (44%)0 g (0%)100 g (154%)0 g (0%)
  Typical Serving size of 1 tablespoon (or 13.6g):
   7.06 g 120.22 kcal (6%) 0 g (0%) 13.6 g (21%) 0 g (0%)
  Other serving sizes 1 cup (or 218g):
  113.14 g 1927.12 kcal (96%) 0 g (0%) 218 g (335%) 0 g (0%)
  Other serving sizes 1 tsp (or 4.5g):
  2.34 g 39.78 kcal (2%) 0 g (0%) 4.5 g (7%) 0 g (0%)
6. Oil, soybean, salad or cooking, (partially hydrogenated) and cottonseed - Polyunsaturated Fat
  Nutritional Value : 13 / 100     food group - Fats and Oils
  Polyunsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  48.1 g884 kcal (44%)0 g (0%)100 g (154%)0 g (0%)
  Typical Serving size of 1 tablespoon (or 13.6g):
   6.54 g 120.22 kcal (6%) 0 g (0%) 13.6 g (21%) 0 g (0%)
  Other serving sizes 1 cup (or 218g):
  104.86 g 1927.12 kcal (96%) 0 g (0%) 218 g (335%) 0 g (0%)
  Other serving sizes 1 tsp (or 4.5g):
  2.16 g 39.78 kcal (2%) 0 g (0%) 4.5 g (7%) 0 g (0%)
7. Oil, sesame, salad or cooking - Polyunsaturated Fat
  Nutritional Value : 13 / 100     food group - Fats and Oils
  Polyunsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  41.7 g884 kcal (44%)0 g (0%)100 g (154%)0 g (0%)
  Typical Serving size of 1 tablespoon (or 13.6g):
   5.67 g 120.22 kcal (6%) 0 g (0%) 13.6 g (21%) 0 g (0%)
  Other serving sizes 1 cup (or 218g):
  90.91 g 1927.12 kcal (96%) 0 g (0%) 218 g (335%) 0 g (0%)
  Other serving sizes 1 tsp (or 4.5g):
  1.88 g 39.78 kcal (2%) 0 g (0%) 4.5 g (7%) 0 g (0%)
8. Oil, soybean, salad or cooking, (partially hydrogenated) - Polyunsaturated Fat
  Nutritional Value : 13 / 100     food group - Fats and Oils
  Polyunsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  37.6 g884 kcal (44%)0 g (0%)100 g (154%)0 g (0%)
  Typical Serving size of 1 tbsp (or 13.6g):
   5.11 g 120.22 kcal (6%) 0 g (0%) 13.6 g (21%) 0 g (0%)
  Other serving sizes 1 cup (or 218g):
  81.97 g 1927.12 kcal (96%) 0 g (0%) 218 g (335%) 0 g (0%)
  Other serving sizes 1 tsp (or 4.5g):
  1.69 g 39.78 kcal (2%) 0 g (0%) 4.5 g (7%) 0 g (0%)
9. Oil, peanut, salad or cooking - Polyunsaturated Fat
  Nutritional Value : 13 / 100     food group - Fats and Oils
  Polyunsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  32 g884 kcal (44%)0 g (0%)100 g (154%)0 g (0%)
  Typical Serving size of 1 tbsp (or 13.5g):
   4.32 g 119.34 kcal (6%) 0 g (0%) 13.5 g (21%) 0 g (0%)
  Other serving sizes 1 cup (or 216g):
  69.12 g 1909.44 kcal (95%) 0 g (0%) 216 g (332%) 0 g (0%)
  Other serving sizes 1 tsp (or 4.5g):
  1.44 g 39.78 kcal (2%) 0 g (0%) 4.5 g (7%) 0 g (0%)
10. Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) - Polyunsaturated Fat
  Nutritional Value : 13 / 100     food group - Fats and Oils
  Polyunsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  12.82 g884 kcal (44%)0 g (0%)100 g (154%)0 g (0%)
  Typical Serving size of 1 tablespoon (or 13.6g):
   1.74 g 120.22 kcal (6%) 0 g (0%) 13.6 g (21%) 0 g (0%)
  Other serving sizes 1 cup (or 218g):
  27.95 g 1927.12 kcal (96%) 0 g (0%) 218 g (335%) 0 g (0%)
  Other serving sizes 1 tsp (or 4.5g):
  0.58 g 39.78 kcal (2%) 0 g (0%) 4.5 g (7%) 0 g (0%)
11. Oil, olive, salad or cooking - Polyunsaturated Fat
  Nutritional Value : 13 / 100     food group - Fats and Oils
  Polyunsaturated Fat Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  10.523 g884 kcal (44%)0 g (0%)100 g (154%)0 g (0%)
  Typical Serving size of 1 tablespoon (or 13.5g):
   1.42 g 119.34 kcal (6%) 0 g (0%) 13.5 g (21%) 0 g (0%)
  Other serving sizes 1 cup (or 216g):
  22.73 g 1909.44 kcal (95%) 0 g (0%) 216 g (332%) 0 g (0%)
  Other serving sizes 1 tsp (or 4.5g):
  0.47 g 39.78 kcal (2%) 0 g (0%) 4.5 g (7%) 0 g (0%)






polyunsaturated fat and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito