Ideally we want fats to do what they do best: helping our cells, hormones and immune system to function optimally. And that’s just a few of their real functions in our body!
| NAME | Total Fat | Alpha-linolenic acid | Linolenic acid | Oleic Acid | Saturated Fat | Oil Smoke Point |
| Almond | 54 | 0 | 17 | 78 | 5 | 221 °C (430 °F) |
| Avocado | 14 | 74 | 12 | 271 °C (520 °F) | ||
| Brazil Nut | 67 | 0 | 24 | 48 | 24 | |
| Canola | 30 | 7 | 30 | 54 | 7 | 225 F to 468 F |
| Cashew | 42 | 0 | 6 | 70 | 18 | |
| Corn | 4 | 0 | 59 | 24 | 17 | 320 F to 450 F |
| Coconut | 35 | 0 | 3 | 6 | 91 | 175 °C (350 °F) |
| Flaxseed | 33 | 58 | 14 | 19 | 9 | 225 F |
| Hazelnut | 62 | 0 | 16 | 54 | 5 | 430 F |
| Macadamia Nut | 72 | 0 | 10 | 71 | 12 | 390 F |
| Olive | 20 | 0 | 8 | 76 | 16 | 320 F to 468 F |
| Peanut | 48 | 0 | 29 | 47 | 18 | 440 F to 450 F |
| Pecan | 71 | 0 | 20 | 63 | 7 | |
| Pistachio | 54 | 0 | 19 | 65 | 9 | |
| Pumpkin Seed | 47 | 15 | 42 | 34 | 9 | 150F |
| Rice Bran | 10 | 0 | 35 | 48 | 17 | 415 F |
| Sesame Seed | 49 | 0 | 45 | 42 | 13 | 350 F to 450 F |
| Soy | 18 | 9 | 50 | 26 | 15 | 320 F to 495 F |
| Sunflower | 47 | 0 | 65 | 23 | 12 | 440F to 450 F |
| Safflower | 82 | 11 | 7 | 225 F to 510 F | ||
| Walnut | 60 | 5 | 51 | 28 | 16 | 175 °C (350 °F) |
Adapted from:
Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books
http://en.wikipedia.org/wiki/Smoke_point
http://www.goodeatsfanpage.com/collectedinfo/oilsmokepoints.htm
