Table IV - Oils and Fats It is the difference that counts
Type of oil or fat
Percentage of polyun-saturated Fat
Percentage of saturated Fat
Safflower (Kardi) Oil
74%
9%
Sunflower Oil
64%
10%
Corn Oil
58%
13%
Average Vegetable Oil
(Soyabean+Cottonseed)
40%
13%
Sesame (Til Oil)
38%
13%
Chicken Fat *
26%
29%
Groundnut Oil
21%
19%
Average Vegetable
Shortening
20%
32%
Mustard Oil
18%
6%
Lard*
12%
40%
Olive Oil
9%
14%
Beef Fat*
4%
48%
Butter*
4%
61%
Palm Oil*
2%
81%
Coconut Oil *
2%
86%
Ghee*
Nil
65%
All fats and oils are equally high in calories, so see how little you can use. When you use fats and oils,choose those high in polyunsaturated fats - the ones at the top of the chart.
