Percentage of Classified Fats for Different Fats and Oils
| Fat/oil | Omg-6 | Omg-3 | Poly | Mono | Sat |
| Cod liver oil | 1.0 | 20.5 | 24.5 | 50.9 | 24.6 |
| Palm kernel oil | 1.7 | 0.0 | 1.7 | 12.1 | 86.2 |
| Macadamia oil | 1.8 | 0.3 | 2.1 | 81.5 | 16.4 |
| Coconut oil | 1.9 | 0.0 | 1.9 | 6.2 | 91.9 |
| Butter oil (ghee) | 2.4 | 1.5 | 3.9 | 30.5 | 65.6 |
| Butter | 2.9 | 0.4 | 4.0 | 27.9 | 68.1 |
| Beef fat (tallow) | 3.2 | 0.6 | 4.2 | 43.7 | 52.1 |
| Sunflower high oleic oil | 3.7 | 0.2 | 3.9 | 86.1 | 10.0 |
| Mutton fat (tallow) | 5.7 | 2.4 | 8.2 | 42.4 | 49.4 |
| Palm oil | 9.5 | 0.2 | 9.7 | 38.7 | 51.6 |
| Olive oil | 10.0 | 0.8 | 10.8 | 75.0 | 14.2 |
| Goose fat | 10.3 | 0.5 | 11.5 | 59.4 | 29.0 |
| Pork fat (lard) | 10.7 | 1.0 | 11.7 | 47.2 | 41.0 |
| Duck fat | 12.6 | 1.0 | 13.5 | 51.7 | 34.8 |
| Avocado oil | 13.1 | 1.0 | 14.1 | 73.8 | 12.1 |
| Flax oil | 13.3 | 55.8 | 69.0 | 21.1 | 9.8 |
| Safflower high oleic oil | 15.1 | 0.0 | 15.1 | 78.4 | 6.5 |
| Almond oil | 18.2 | 0.0 | 18.2 | 73.2 | 8.6 |
| Canola (rape seed) oil | 19.2 | 9.2 | 28.5 | 64.1 | 7.5 |
| Chicken fat | 20.4 | 1.0 | 21.9 | 46.9 | 31.2 |
| Peanut oil | 33.6 | 0.0 | 33.6 | 48.6 | 17.8 |
| Rice bran oil | 35.5 | 1.7 | 37.2 | 41.8 | 21.0 |
| Sesame oil | 43.2 | 0.3 | 43.6 | 41.5 | 14.9 |
| Soybean oil | 53.0 | 7.1 | 60.0 | 23.7 | 16.3 |
| Cottonseed oil | 53.9 | 0.2 | 54.3 | 18.6 | 27.1 |
| Corn oil | 56.2 | 1.2 | 57.4 | 29.0 | 13.6 |
| Sunflower oil | 68.8 | 0.0 | 68.8 | 20.4 | 10.8 |
| Grapeseed oil | 72.8 | 0.1 | 73.1 | 16.8 | 10.0 |
| Safflower oil | 78.4 | 0.0 | 78.4 | 15.1 | 6.5 |
Note: about 4 to 6 percent of total fats were unclassified
Table Abbreviations
Omg-6: Omega-6
Omg-3: Omega-3
Poly: Polyunsaturated (including both omega-6 and omega-3)
Mono: Monounsaturated
Sat: Saturated
10 comments:
Thank you for posting an easy reference. God Bless You.
mks
Thank you for this chart. Makes my transition to my once casual observance of my omega 6/3 ratio to the now steadfast one. I might be able to spend less on fish oil this way, thank you.
jo, keep in mind that omega-3 from vegetable sources is in the form of linolenic acid which must be converted in our bodies to longer chain EPA and DHA to be used and this conversion is not always very efficient. It's better to get omega-3 from animal sources, where it is already in EPA and DHA form, as in cod liver oil.
GREAT CHART! I'll be sure to link to it when I get my own post ready on the topic of healthy fats. (www.kellythekitchenkop.com)
Thank you!
Kelly, thanks for dropping by. I like your blog and added it to my "Healthy Cooking Ideas" list.
Great Job, I wish I would have written this! I will place a link on my website.!
I wonder how much the quantities for the animal fats would change depending on their feed. For example, would pig and chicken fat contain less omega 6 if they were raised on pasture, and not fed soy or corn? Are these numbers based on conventionally raised livestock?
That's a good question and I'm afraid I don't have any good data specifically for fats and oils to answer it directly. The data in this table if from the USDA nutrient database and is most likely from conventional sources. They do have data on wild animal meats and I have noticed that fat in the meat of wild boars has much less omega-6 than in conventional pork loin, mainly because there was less total fat in the boar meat, 4.4 grams versus 25.3 grams per 100 gram amount for the total fat. However, the percentage of fat as PUFA is much higher in wild boar meat, with 17.5 percent of the fat as PUFA in the boar meat and 9.0 percent as PUFA in the pork loin meat by weight. I have seen similar data on chickens that indicates less fat in pastured chickens, but the percentage of omega-6 relative to the total amount of fat may be slightly more if I remember correctly. Pastured ruminant meats also tend to have less fat than conventional grain finished ruminant meats, but the amount of omega-6 is still relatively small in conventional ruminant meat relative to the total amount. From what I remember, the amount of omega-3 is typically higher in all pastured animal meats compared to conventional meats and pastured ruminant meat also has conjugated linoleic acid (CLA) that is largely missing in conventional animal fats. CLA is a trans-fat, but is the only good trans-fat. As you probably know, artificial trans-fat created by partial hydrogenation of high PUFA oils is quite bad for health.
Another question I hope you might be able to answer: it is said that you should avoid heating your polyunsaturated fats, including omega 3s. Does that mean that you can't rely on most animal sources for your Omega 3 because presumably you're going to be cooking them?
I'm not a chemist, but my best guess from what I've read is that omega-3 fats will gradually go rancid when exposed to air, from reactions with the oxygen, ozone, and other reactive oxygenated species. Heating most likely speeds up this process, but the omega-3 has to be exposed to oxygen radicals, which may be less likely inside meat. Cooking meat at lower temperatures is probably less harmful to the omega-3 than frying, broiling, or other high heat methods. You can also get good omega-3 by eating raw eggs from pastured chickens or from traditionally fermented cod liver oil. Some people eat meat raw, as in sushi, ceviche, or steak tartare, for instance. I recommend freezing it for at least two weeks before consuming it raw to minimize risk from bad microbes or parasites.
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