You already know that Extra Virgin Olive Oil is good for you. But what do you choose when it’s time to branch out and try something new? There are a lot of cooking oils out there, and many have misleading health claims on the label. It can be a bit overwhelming when you walk down the oil aisle in the store.
Some oils are very healthful, others not so much — and for different reasons. How do you know what’s really important when choosing a cooking oil? And how do you keep track of them all?
Why, with The Cooking Oil Comparison Chart, of course!
I’ve teamed up with Andy Bellatti, MS, RD, to help answer these questions with this chart. (If you don’t already follow Andy, you’re missing out.) We’ve created a one-page, printable PDF that you can take with you to the grocery story (or stick up on your fridge), that will help guide you through the labyrinth of oils.
We focused on two main factors, healthfulness and temperature-sensitivity, since some oils lose their health benefits when heated. Using a grid that makes it easy to see where each oil falls on the spectrum, you’ll be able to tell at a glance which oils to use for your salad, and which to use for your next stir-fry — and which oils to avoid altogether. We’ve also included some secondary details about each oil, along with some important pitfalls to watch out for.
Andy has written a post on his blog explaining the science behind our oil comparisons, so you’ll know why each oil is where it is on the chart. So click on over to Andy’s post to get the nitty-gritty, and then come back here and get the PDF.
The Cooking Oil Comparison Chart
737kb PDF, Updated Feb 22, 2012
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If you’d like to share this chart on your own website or blog, please be respectful (and law-abiding) and share it simply by linking directly to this post. Please do not link directly to the PDF or copy the entire chart to your own site. You may use the image at the top of this post on your own page, if you like. Thanks!
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PS – Huge thanks to Andy for jumping on board when I proposed this project to him. I had a ton of fun collaborating with him, and appreciate his enthusiasm and expertise!
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You may also like my other printables:
A Guide to the My Plate Icon
How to Read the Nutrition Facts Panel (available on the Eating Rules Facebook Page)
The Healthy Breakfast Flowchart
The Smoothie Flowchart
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April 20, 2013 at 4:53 pm
I think your chart is, well, creative, but absolutely not organized or clear, not easily compared. You need to some detail person to present it in a real chart with component nutrients listed by number so they can actually be compared. Interesting, but not very clear.
Sorry
April 22, 2013 at 7:52 am
Thanks for this chart! What a helpful resource!
[...] (pun intended). For more information on what are good types of oils vs. bad types, check out this blog post from EatingRules, which provides an awesome visualization of the types of oils out [...]
May 7, 2013 at 5:43 am
Thank you, thank you. This chart is just what I have been searching for. There are so many partisan sources of information, that I’ve been very frustrated trying to cobble together the various research and experiences in one place for my own use. I find your chart to be consistent with what I’ve been studying, comprehensive, and with a very helpful set of axes regarding healthfulness and types of uses. I appreciate the work you did to put this together!
May 9, 2013 at 12:45 pm
Love the chart – can you tell me, when I buy or you see “vegitable oil” used, where is it on the chart? I have heard Canoil Oil should be avoided at all costs because it’s basically like refined petrolium – but vegitble oil?
thanks! Seven
May 9, 2013 at 7:34 pm
Vegetable Oil can be any oil derived from a plant, so you’ll need to check the label to see what oil is in a particular bottle. Often it’ll be soybean, corn, palm, or sunflower oil, or a blend of several oils. You’ll need to check each of those oils on the chart. (Most likely they’ll be in the “avoid” category!)
May 18, 2013 at 12:29 am
This is the worst chart I’ve ever seen.
[...] All credits go to Eating Rules. [...]