Subtotal $0.00
Shop Now
Most cooking oils look alike on a Nutrition Facts label, at about 120 calories and 13.5 to 14.0 grams of fat per tablespoon in USDA FoodData Central, but the kind of fat differs a great deal. Per tablespoon, USDA lists 1.0 gram of saturated fat for canola and for high-oleic safflower and 11.2 grams for coconut, 56% of the FDA Daily Value. This guide puts 14 USDA oil entries side by side, adds the smoke point groups printed in a Texas A&M AgriLife Extension nutrition newsletter, and quotes what the Dietary Guidelines for Americans, 2020-2025 and 2025-2030, say about oils and solid fats.
Peptide Labs does not sell foods. This article is general nutrition information, not medical advice.
Key Takeaways
- Per tablespoon in USDA data, the 14 oils in the table list between 119 and 124 calories and between 13.5 and 14.0 grams of total fat.
- Saturated fat per tablespoon runs from 1.0 gram (canola, high-oleic safflower) to 6.7 grams for palm and 11.2 grams for coconut in USDA data, 5% to 56% of the FDA Daily Value.
- High-oleic sunflower lists the most monounsaturated fat per tablespoon in USDA data, 11.7 grams; grapeseed lists the most polyunsaturated fat, 9.5 grams.
- A Texas A&M AgriLife Extension newsletter groups oils by smoke point, from 445°F to 510°F for refined canola, peanut, corn and soybean oils down to 225°F or lower for flaxseed.
- The Dietary Guidelines for Americans, 2020-2025, leave coconut, palm kernel and palm oil out of the oils category because of their higher share of saturated fat.
Cooking oils compared per tablespoon
The table lists USDA SR Legacy values for one tablespoon of each oil, using the tablespoon weight USDA gives for that entry (13.5 to 14.0 grams). Rows are ranked by saturated fat, lowest first. Percent Daily Values use the FDA Daily Values for total fat (78 grams) and saturated fat (20 grams); monounsaturated and polyunsaturated fat have no Daily Value.
| Oil (USDA FDC ID) | Serving | Calories | Total fat | Saturated fat | Monounsaturated fat | Polyunsaturated fat |
|---|---|---|---|---|---|---|
| Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce) (171027) | 1 tbsp, 13.6 g | 120 | 13.6 g (17%) | 1.0 g (5%) | 10.2 g | 1.7 g |
| Oil, canola (172336) | 1 tbsp, 14 g | 124 | 14.0 g (18%) | 1.0 g (5%) | 8.9 g | 3.9 g |
| Oil, flaxseed, cold pressed (167702) | 1 tbsp, 13.6 g | 120 | 13.6 g (17%) | 1.2 g (6%) | 2.5 g | 9.2 g |
| Oil, walnut (171030) | 1 tbsp, 13.6 g | 120 | 13.6 g (17%) | 1.2 g (6%) | 3.1 g | 8.6 g |
| Oil, grapeseed (171028) | 1 tbsp, 13.6 g | 120 | 13.6 g (17%) | 1.3 g (7%) | 2.2 g | 9.5 g |
| Oil, sunflower, high oleic (70% and over) (172338) | 1 tbsp, 14 g | 124 | 14.0 g (18%) | 1.4 g (7%) | 11.7 g | 0.5 g |
| Oil, avocado (173573) | 1 tbsp, 14 g | 124 | 14.0 g (18%) | 1.6 g (8%) | 9.9 g | 1.9 g |
| Oil, corn, industrial and retail, all purpose salad or cooking (171029) | 1 tbsp, 13.6 g | 122 | 13.6 g (17%) | 1.8 g (9%) | 3.8 g | 7.4 g |
| Oil, olive, salad or cooking (171413) | 1 tbsp, 13.5 g | 119 | 13.5 g (17%) | 1.9 g (9%) | 9.8 g | 1.4 g |
| Oil, sesame, salad or cooking (171016) | 1 tbsp, 13.6 g | 120 | 13.6 g (17%) | 1.9 g (10%) | 5.4 g | 5.7 g |
| Oil, soybean, salad or cooking (171411) | 1 tbsp, 13.6 g | 120 | 13.6 g (17%) | 2.1 g (11%) | 3.1 g | 7.9 g |
| Oil, peanut, salad or cooking (171410) | 1 tbsp, 13.5 g | 119 | 13.5 g (17%) | 2.3 g (11%) | 6.2 g | 4.3 g |
| Oil, palm (171015) | 1 tbsp, 13.6 g | 120 | 13.6 g (17%) | 6.7 g (34%) | 5.0 g | 1.3 g |
| Oil, coconut (171412) | 1 tbsp, 13.6 g | 121 | 13.5 g (17%) | 11.2 g (56%) | 0.9 g | 0.2 g |
Three patterns stand out in the USDA numbers. First, calories and total fat barely move: every oil in the table lists 119 to 124 calories per tablespoon in USDA data. Second, saturated fat separates the two tropical oils from the rest: palm lists 6.7 grams per tablespoon (34% of the FDA Daily Value) and coconut 11.2 grams (56%), while the other twelve entries list between 1.0 and 2.3 grams.
Third, the unsaturated fat splits into two families. High-oleic sunflower (11.7 grams), high-oleic safflower (10.2 grams), avocado (9.9 grams), olive (9.8 grams) and canola (8.9 grams) list mostly monounsaturated fat per tablespoon in USDA data. Grapeseed (9.5 grams), flaxseed (9.2 grams), walnut (8.6 grams), soybean (7.9 grams) and corn (7.4 grams) list mostly polyunsaturated fat in USDA data. Sesame and peanut sit in between. Our guide to foods high in omega 6 breaks the polyunsaturated group down further, and our list of high fat foods puts oils next to nuts, seeds and other fat sources.
Oil smoke points by group
The smoke point of oils, as a 2017 Texas A&M AgriLife Extension EFNEP newsletter from Travis County defines it, is the temperature at which an oil starts breaking down; at that point it starts to burn and adds an off color and taste to food. The newsletter does not give one number per oil. It sorts common oils into four groups, each with a range and the cooking style it lists for that group.
| Oil group (Texas A&M AgriLife EFNEP newsletter) | Smoke point range | Cooking style listed |
|---|---|---|
| Refined sesame, peanut, corn, soybean, refined canola, avocado | 445°F to 510°F | deep and stir-frying, high-heat sautéing |
| Refined coconut, walnut, grapeseed | 360°F to 430°F | baking, medium-heat sautéing |
| Unrefined coconut, extra virgin olive, sesame | 250°F to 350°F | warm sauces, dressing, low-heat sautéing |
| Flaxseed | 225°F or lower | cold dressings or sauces |
Oil smoke points in this table depend on processing as well as on the plant: the newsletter puts refined coconut in the 360°F to 430°F group and unrefined coconut in the 250°F to 350°F group, and it lists refined sesame with the 445°F to 510°F oils while plain sesame appears in the lowest heated group. In the newsletter, extra virgin olive oil is the only olive oil listed, at 250°F to 350°F; it gives no figure for other olive oil grades. The newsletter lists flaxseed, at 225°F or lower, only for cold dressings or sauces.
The same newsletter flags storage for avocado, grapeseed, sesame, flax and walnut oils and suggests reading the food label for the storage method. Because the ranges come from one extension newsletter, the label on a specific bottle is the place to check what its maker states.
What the Dietary Guidelines say about oils and solid fats
The Dietary Guidelines for Americans, 2020-2025, published by USDA and HHS, define oils as a separate category: “Commonly consumed oils include canola, corn, olive, peanut, safflower, soybean, and sunflower oils.” The same chapter continues: “The fat in some tropical plants, such as coconut oil, palm kernel oil, and palm oil, are not included in the oils category because they contain a higher percentage of saturated fat than do other oils.” The USDA table above shows that difference per tablespoon: 6.7 grams of saturated fat for palm and 11.2 grams for coconut.
The current edition, the Dietary Guidelines for Americans, 2025-2030, puts it this way: “When cooking with or adding fats to meals, prioritize oils with essential fatty acids, such as olive oil. Other options can include butter or beef tallow.” This guide quotes both editions as written and adds no claims of its own about any oil.
Single-oil guides
- Olive: our olive oil guide covers grades and USDA values; the sibling page compares coconut oil vs olive oil in detail.
- Coconut: the coconut oil guide covers virgin and refined coconut fat.
- Avocado, canola and sunflower: see avocado oil, canola oil and sunflower oil.
- The seed group: our page on seed oils covers soybean, corn, cottonseed, grapeseed and related entries.
- Vitamin E: several oils appear on our list of foods high in vitamin E.
Labels and other notes
- Daily Values: the FDA Daily Values in the table (21 CFR 101.9) are label reference values, not personal targets.
- Blends and sprays: for an oil blend or a spray, the Nutrition Facts label on the package is the figure for that product; USDA generic entries describe single oils.
- Grades: SR Legacy has one olive oil entry and one coconut entry, so the table cannot separate extra virgin from other olive oil or virgin from refined coconut.
Frequently Asked Questions
Which cooking oil has the most saturated fat in USDA data?
Coconut. USDA lists 11.2 grams of saturated fat per tablespoon, 56% of the FDA Daily Value, followed by palm at 6.7 grams.
Do cooking oils differ in calories?
Very little. Per tablespoon, the 14 USDA entries in this guide list 119 to 124 calories each.
What is a smoke point?
A Texas A&M AgriLife Extension newsletter defines it as the temperature at which an oil starts breaking down, burns and adds an off color and taste to food.
Which oils have the highest smoke point range in that newsletter?
Texas A&M AgriLife lists refined sesame, peanut, corn, soybean, refined canola and avocado oils at 445°F to 510°F.
Why are tropical oils outside the oils category of the Dietary Guidelines?
The Dietary Guidelines for Americans, 2020-2025, say the fat in some tropical plants is left out because it contains a higher percentage of saturated fat than other oils.
Does USDA list grades of olive oil separately?
No. USDA SR Legacy has a single olive oil entry, listed as salad or cooking oil.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a health condition. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Coconut Oil vs Olive Oil: USDA Fat Profiles Side by Side, Olive Oil Benefits: Research, Nutrition and Types of Olive Oil, Canola Oil: What It Is, USDA Nutrition, Erucic Acid and the Evidence, Seed Oils: What They Are, a USDA Fat Chart and What Research Shows.