Tap an oil card to see fatty acids, vitamin E, and water notes.
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A growth studio reference for vegan and plant-based brands. Fatty acids per 100 g, plus water when a published global average matches this list.
- 12 starter oils
- Per 100 g on the card
- Sources in one place below
Not medical advice. Observational diet patterns are not trials of one oil. Smoke points are not ranked on this starter page.
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Saturated, monounsaturated, and polyunsaturated fat per 100 g, plus vitamin E and water when published.
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Scroll sideways for fatty acids, vitamin E, and water.
| Oil | Saturated g / 100 g | Monounsaturated g / 100 g | Polyunsaturated g / 100 g | Vitamin E mg / 100 g | Water L / kg |
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Sources and how to read this page
Nutrients. Fatty acids and vitamin E are from USDA FoodData Central, per 100 g on the cited row, not per tablespoon unless the profile says otherwise. Separate rows exist for some grades (for example Foundation extra virgin olive oil versus SR Legacy salad or cooking olive oil). Retail blends may differ.
Profile filters. Mostly monounsaturated, mostly polyunsaturated, and mostly saturated follow the dominant fat on that nutrient row.
Water. Liters per kilogram use Mekonnen and Hoekstra (2011), Table 3 global averages (1996-2005). Avocado oil uses the Avocados crop row because Table 3 has no avocado oil product. Grapeseed oil and walnut oil have no matching oil product row, so water stays blank.
Context. Guasch-Ferré and colleagues (JACC, 2022) linked higher olive oil intake with lower total and cause-specific mortality in two large U.S. cohorts. That is observational data, not a randomized oil trial.
Related reading: Longevity produce for whole foods, and seasonal menu claims for menu copy.
Common questions
What Cooking oils will and will not say
Does this page pick the healthiest oil?
No. It lists published nutrient and water figures. Your overall diet, portions, and cooking matter more than any single bottle.
Why is water blank for some oils?
Water uses Mekonnen and Hoekstra (2011) Table 3 only. A blank cell means this list item does not use a matched Table 3 oil product row (or an agreed crop row for avocado oil).
Where do the numbers come from?
Nutrients are FoodData Central per 100 g on the profile linked in the detail panel. Water footprints are Table 3 global averages. Missing numbers stay blank. See Sources and how to read this page for the full methodology.