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Extra virgin olive oil vs. other oils

 

In addition to extra virgin olive oil, there are many other popular cooking oils available, including regular olive oil, canola oil, vegetable oil, avocado oil, and coconut oil.

 

Here is a closer look at how extra virgin olive oil compares to these other types of oils:

 

Basics	Taste	Nutrient composition	Uses	Smoke point
Extra virgin olive oil	made from cold-pressed olives	strong, olive-like flavor	• 119 calories/tablespoon (14 grams)	• stir-frying	405° F (207° C)
			• 73% MUFA	• sautéing
			• 11% PUFA	• salad dressings
			• 14% saturated fat	• marinades
				• finishing oil
Regular olive oil	derived from olives through mechanical or chemical means	mild, neutral flavor	• 119 calories/tablespoon (14 grams)	• stir-frying	406° F (208° C)
			• 67% MUFA	• sautéing
			• 10% PUFA	• grilling
			• 16% saturated fat	• baking
				• frying
				• marinades
Canola oil	extracted from rapeseed using chemical solvents	neutral flavor	• 124 calories/tablespoon (14 grams)	• stir-frying	493° F (256° C)
			• 63% MUFA	• sautéing
			• 28% PUFA	• grilling
			• 7% saturated fat	• baking
				• frying
				• marinades
Vegetable oil	usually made from a blend of oils, including corn, soy, or sunflower oil	neutral flavor	• 124 calories/tablespoon (14 grams)	• stir-frying	400° F (204° C)
			• 42% MUFA	• sautéing
			• 41% PUFA	• grilling
			• 14% saturated fat	• baking
				• frying
				• marinades
Avocado oil	extracted from cold-pressed avocado pulp	mild and nutty flavor	• 124 calories/tablespoon (14 g)	• stir-frying	520° F (271° C)
			• 71% MUFA	• sautéing
			• 14% PUFA	• salad dressings
			• 12% saturated fat	• marinades
				• finishing oil
Coconut oil	derived from fresh or dried coconut meat or milk	• virgin coconut oil: tropical, coconut flavor	• 121 calories/tablespoon (14 g)	• stir-frying	376° F (191° C)
		• refined coconut oil: neutral flavor	• 6% MUFA	• sautéing
			• 2% PUFA	• baking
			• 83% saturated fat	• frying

 

 

 

 

Source:https://www.healthline.com/nutrition/extra-virgin-olive-oil#comparisons