Fats in your diet

Nutritional Facts of Edible Oils and Fat containing foods-

Oil nutritional facts  information


Oils that we use in our diet can vary from cheap variety like palm oil to high quality and nutritious ones like olive oil. The nutritional facts about all edible processed items are usually available on the backside of the packet or container we purchase.

In my article on Dietary fats, I have made mention of the Good, The Bad  and The Ugly fats. These fats are present in most of the cooking oils we regularly use.

Here are some of the nutritional facts about the commonly used cooking oils-choose which you are presently using to know its advantages and shortcomings-

Rice bran oil Nutritional facts-

Very beneficial in those having high cholesterol levels. Reduces bad cholesterol[LDL, VLDL, TGL] and increases good cholesterol[HDL]. This is an affordable oil for lower-income and middle-income group families. Check out the highlighted lines on the label-they are ones that help in reducing and maintaining good cholesterol levels in the body.

Rice bran oil nutitinal facts
Rice bran oil[Click here to buy]


Olive Oil Nutritional facts-

By far the best of all but affordable to only a handful of people. In this oil, monosaturated fatty acids are available in a good amount. It helps in reducing bad cholesterol and increasing the good one.

Olive oil nutri facts
Olive oil Nutri facts[Click here to buy]

Peanut Oil Nutritional facts-

Peanut oils are available as-

  1. Unrefined
Groundnut/peanut oil nutritional facts
Groundnut/peanut oil nutritional facts
  • Filtered-single and double
  • Unfiltered
  • Refined
  • Unrefined and unfiltered oils are by far the best as the nutritive value of groundnut oil is fully retained.


    Safflower oil Nutritional facts-

    In this oil, the quantity of polyunsaturated oil is high. This again is very beneficial for your heart.

    Safflower oil nutritional facts
    Safflower oil[Click here to buy]

    Sesame oil Nutritional facts-

    Very good oil for providing MUFA and PUFA, which helps in lowering LDL and triglycerides[TGL]

    Sesame oil nutritional facts
    Sesame oil info[Click here to buy]

    Sunflower oil Nutri facts-

    The advantage of this oil over others[except Olive oil], is that it contains MUFA in a good quantity.

    Sunflower oil nutritional facts
    Sunflower oil Nutri facts[ Click here to buy]

    Mustard oil Nutri info-

    Again, here the amount of MUFA wins over its other counterparts.

    Mustard oil info
    Mustard oil info[ Click here to buy]

    Coconut Oil Nutri facts-

    Not a good oil for consumption as saturated fats are way above the recommended levels. Better to use as a component of hair oils. The only advantage is that it gives a good flavor to the food items that are cooked in it.

    Coconut oil info
    Coconut oil info


    Soy Bean oil info-

    Nutri info of soyabean oil
    Nutritive Value of Soyabean oil[Click here to buy]

    Canola oil Nutritional facts-

    Very good oil for its content of MUFA and PUFA. Lowers TGL and LDL.

    Canola oil nutri facts
    Canola oil info[Click here to buy]

    Avocado oil –

    Moderately good in MUFA and PUFA. Contains all the essential fatty acids but the cost is prohibitive.

    Avocado oil nutri info
    Avocado oil info

    These are some of the oils with benefits to our heart health. Do consider benefits and costs before buying.

    Other fatty foods like butter, ghee, margarine, etc., are high in cholesterol content and have the ability to increase bad cholesterol levels. Do read the labels behind the container before purchasing it.

    These were some of the important cooking oils that you may find helpful to maintain your heart health as well as your weight.

    You can also read this article for further detailed information- link.