How to Know Fat Content in Cooking Oils

Cooking oil is fat that has been extracted from the seeds or fruits of plants. Depending on which plant your cooking oil came from and how it was processed, it will contain different amounts of saturated and monosaturated fats. The former has been associated with some cancers and has been known to increase cholesterol levels. The latter has been said to help reduce LDL levels (the bad cholesterol). Unfortunately, monosatured fat content is not listed on cooking oil nutrition labels.

Things You'll Need

• Bottle of cooking oil with nutrition label

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Instructions

• 1

  Read the number next to "Total Fat" on the nutrition facts label on your cooking oil bottle.

• 2

  Pay attention to the amount of saturated fat, which is listed under "Total Fat." The lower that number (compared to the total fat number), the less "bad fat" the oil contains.

• 3

  Research oils online to find those that are low in saturated fat (which can be found in abundance in coconut and palm oils) and high in monosaturated fat (like olive, canola and peanut oils). For example, nutritionfacts.com lists both types of fat for all cooking oils.