Best oils for a healthy diet

Which are the healthiest and most nutritious oils?

Best oils of 2020 (1 - 5)
oil comparison
Comparison winner
oil comparison
Comparison winner
Flaxseed Oil (cold-pressed)
Comparison winner
Olive Oil
Comparison winner
Safflower Oil (linoleic, over 70% linoleic acid)
Comparison winner
Grape Seed Oil
Comparison winner
Sunflower Oil (linoleic, 65% linoleic acid)
Comparison winner
Walnut Oil
Comparison winner
Corn Oil
Comparison winner
Poppy Seed Oil
Comparison winner
Wheat Germ Oil
Comparison winner
Soybean Oil
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Flaxseed Oil (cold-pressed)
100points
Olive Oil
81points
Safflower Oil (linoleic, over 70% linoleic acid)
73points
Grape Seed Oil
72points
Sunflower Oil (linoleic, 65% linoleic acid)
70points
Walnut Oil
70points
Corn Oil
70points
Poppy Seed Oil
69points
Wheat Germ Oil
69points
Soybean Oil
68points
Summary
Summary
  • General values (100)
  • Food energy (91)
  • Fats (100)
  • Minerals (67)
  • Vitamins (13)
  • General values (46)
  • Food energy (91)
  • Fats (77)
  • Minerals (100)
  • Vitamins (18)
  • General values (40)
  • Food energy (91)
  • Fats (78)
  • Minerals (22)
  • Vitamins (21)
  • General values (55)
  • Food energy (91)
  • Fats (78)
  • Minerals (22)
  • Vitamins (24)
  • General values (44)
  • Food energy (91)
  • Fats (78)
  • Minerals (22)
  • Vitamins (16)
  • General values (33)
  • Food energy (91)
  • Fats (78)
  • Minerals (22)
  • Vitamins (14)
  • General values (14)
  • Food energy (99)
  • Fats (78)
  • Minerals (22)
  • Vitamins (14)
  • General values (50)
  • Food energy (91)
  • Fats (78)
  • Minerals (22)
  • Vitamins (22)
  • General values (29)
  • Food energy (91)
  • Fats (78)
  • Minerals (22)
  • Vitamins (27)
  • General values (85)
  • Food energy (91)
  • Fats (96)
  • Minerals (23)
  • Vitamins (26)
Pros
Pros
  • More food energy (kJ) per 100g
  • More polyunsaturated fatty acids per 100g
  • More calcium per 100g
  • More phosphorus per 100g
  • More proteins per 100g
  • More lipids per 100g
  • More calcium per 100g
  • More sodium per 100g
  • More potassium per 100g
  • More choline per 100g
  • More vitamin K per 100g
  • More monounsaturated fatty acids per 100g
  • More polyunsaturated fatty acids per 100g
  • More vitamin K per 100g
  • More polyunsaturated fatty acids per 100g
  • Less phytosterols per 100g
  • More polyunsaturated fatty acids per 100g
  • Less phytosterols per 100g
  • More choline per 100g
  • More vitamin K per 100g
  • More monounsaturated fatty acids per 100g
  • Less phytosterols per 100g
  • More food energy (kJ) per 100g
  • More food energy (kcal) per 100g
  • More monounsaturated fatty acids per 100g
    • More choline per 100g
    • More vitamin K per 100g
    • More zinc per 100g
    • More vitamin K per 100g
    • More monounsaturated fatty acids per 100g
    Cons
    Cons
                        General values
                        Higher water content per 100gFoods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.
                        Higher water content per 100gFoods with high water content help you stay hydrated. Water also helps transporting nutrients and oxygen throughout the body.0.12g0g0g0g0g0g0g0g0g0g
                        More proteins per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.
                        More proteins per 100gProteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.0.11g0g0g0g0g0g0g0g0g0g
                        More choline per 100gCholine is essential for the production of cellular membranes and plays a crucial role in acetylcholine synthesis and cholinergic neurotransmission.
                        More choline per 100gCholine is essential for the production of cellular membranes and plays a crucial role in acetylcholine synthesis and cholinergic neurotransmission.0.2mg0.3mgN.A.N.A.0.2mg0.4mg0.2mgN.A.20mg0.2mg
                        Less phytosterols per 100gPhytosterols come from plants and have a similar function to the good cholesterol, assisting in lowering bad cholesterol.
                        Less phytosterols per 100gPhytosterols come from plants and have a similar function to the good cholesterol, assisting in lowering bad cholesterol.N.A.221mg444mg180mg100mg176mgN.A.276mg553mgN.A.
                        More delphinidin per 100gDelphinidin is a plant pigment often causing blue or red-blue coloring and acts as an antioxidant.
                        More delphinidin per 100gDelphinidin is a plant pigment often causing blue or red-blue coloring and acts as an antioxidant.N.A.0.1mgN.A.N.A.N.A.0mgN.A.N.A.N.A.0mg
                        Total score for "General values"
                        Total score for "General values"
                        Food energy
                        More food energy (kcal) per 100gThe amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).
                        More food energy (kcal) per 100gThe amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).884kcal884kcal884kcal884kcal884kcal884kcal900kcal884kcal884kcal884kcal
                        More food energy (kJ) per 100gThe amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).
                        More food energy (kJ) per 100gThe amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).3700kJ3699kJ3699kJ3699kJ3699kJ3699kJ3766kJ3699kJ3699kJ3699kJ
                        Total score for "Food energy"
                        Total score for "Food energy"
                        Fats
                        More saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.
                        More saturated fatty acids per 100gSaturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.8.98g13.81g6.2g9.6g10.3g9.1g12.95g13.5g18.8g15.65g
                        More monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
                        More monounsaturated fatty acids per 100gA form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.18.44g72.96g14.36g16.1g19.5g22.8g27.58g19.7g15.1g22.78g
                        More polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.
                        More polyunsaturated fatty acids per 100gA form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.67.85g10.52g74.62g69.9g65.7g63.3g54.68g62.4g61.7g57.74g
                        Less trans fatty acids per 100gTrans fatty acids are the unhealthy form of unsaturated fatty acids added to food from vegetable oil for better taste and longer shelf life. They increase bad cholesterol and the risk of coronary heart diseases.
                        Less trans fatty acids per 100gTrans fatty acids are the unhealthy form of unsaturated fatty acids added to food from vegetable oil for better taste and longer shelf life. They increase bad cholesterol and the risk of coronary heart diseases.0.09gN.A.N.A.N.A.N.A.N.A.N.A.N.A.N.A.0.53g
                        More lipids per 100gLipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.
                        More lipids per 100gLipids are essential for a healthy, balanced diet. They provide energy and also play a key role in the production of hormones and cell membranes, as well as in the absorption of nutrients and fat-soluble vitamins.99.98g1g1g1g1g1g1g1g1g1g
                        Total score for "Fats"
                        Total score for "Fats"
                        Minerals
                        More calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.
                        More calcium per 100gCalcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.1mg1mg0mg0mg0mg0mg0mg0mg0mg0mg
                        More phosphorus per 100gPhosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.
                        More phosphorus per 100gPhosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.1mg0mg0mg0mg0mg0mg0mg0mg0mg0mg
                        More potassium per 100gPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.
                        More potassium per 100gPotassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.0mg1mg0mg0mg0mg0mg0mg0mg0mg0mg
                        More sodium per 100gSodium helps regulate the water level in the cells, especially in the kidneys. The amount of sodium consumed also influences blood pressure.
                        More sodium per 100gSodium helps regulate the water level in the cells, especially in the kidneys. The amount of sodium consumed also influences blood pressure.0mg2mg0mg0mg0mg0mg0mg0mg0mg0mg
                        More zinc per 100gZinc plays an important part in cell division and in strengthening the immune system.
                        More zinc per 100gZinc plays an important part in cell division and in strengthening the immune system.0.07mg0mg0mg0mg0mg0mg0mg0mg0mg0.01mg
                        Total score for "Minerals"
                        Total score for "Minerals"
                        Vitamins
                        More vitamin E (alpha-tocopherol) per 100gVitamin E Alpha (d-alpha-tocopherol) is a fat-soluble antioxidant that protects the body's cells from the damaging effects of free radicals, strengthens the immune system and prevents blood clotting.
                        More vitamin E (alpha-tocopherol) per 100gVitamin E Alpha (d-alpha-tocopherol) is a fat-soluble antioxidant that protects the body's cells from the damaging effects of free radicals, strengthens the immune system and prevents blood clotting.0.47mg14.35mg34.1mg28.8mg41.08mg0.4mg14.3mg11.4mg149.4mg8.18mg
                        More vitamin K per 100gVitamin K refers to a group of fat-soluble vitamins (K1 and K2) needed for the synthesis of proteins that ensure blood coagulation and help bone metabolism.
                        More vitamin K per 100gVitamin K refers to a group of fat-soluble vitamins (K1 and K2) needed for the synthesis of proteins that ensure blood coagulation and help bone metabolism.9.3µg60.2µg7.1µgN.A.5.4µg15µg1.9µgN.A.24.7µg183.9µg
                        Total score for "Vitamins"
                        Total score for "Vitamins"
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