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.
* Must be avoided
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