{"meta":{"updated":"2026-10-04","itemCount":12},"items":[{"id":"extra-virgin-olive-oil","name":"Extra virgin olive oil","aliases":["EVOO","extra virgin olive"],"source":"fruit","profile":"monounsaturated","category":"Olive","why":"A monounsaturated-rich oil tied to Mediterranean eating patterns in observational research. Guasch-Ferré and colleagues (JACC, 2022) linked higher olive oil intake with lower total and cause-specific mortality in two U.S. cohorts. That is not a randomized trial of extra virgin olive oil alone.","nutrients":{"kcal":884,"fatG":100,"satFatG":15.4,"monoFatG":69.2,"polyFatG":9.07,"vitaminEMg":null},"waterLPerKg":14431},{"id":"olive-oil","name":"Olive oil (salad or cooking)","aliases":["olive oil","refined olive oil"],"source":"fruit","profile":"monounsaturated","category":"Olive","why":"The generic USDA SR Legacy row for olive oil used in salads and cooking. FoodData Central does not split every retail grade; compare labels when you need cold-pressed or extra virgin specifically.","nutrients":{"kcal":884,"fatG":100,"satFatG":13.808,"monoFatG":72.961,"polyFatG":10.523,"vitaminEMg":14.35},"waterLPerKg":14726},{"id":"avocado-oil","name":"Avocado oil","aliases":["avocado"],"source":"fruit","profile":"monounsaturated","category":"Fruit oil","why":"A high-monounsaturated oil pressed from avocado fruit. Small clinical studies have looked at lipid effects versus other oils; this page cites the USDA row, not a longevity trial of avocado oil.","nutrients":{"kcal":884,"fatG":100,"satFatG":11.56,"monoFatG":70.554,"polyFatG":13.486,"vitaminEMg":null},"waterLPerKg":1981},{"id":"canola-oil","name":"Canola oil","aliases":["rapeseed oil","low erucic acid rapeseed"],"source":"seed","profile":"monounsaturated","category":"Seed oil","why":"Low-erucic acid rapeseed oil sold as canola in North America. The USDA row is a refined seed oil with a high monounsaturated share and meaningful polyunsaturated fat.","nutrients":{"kcal":884,"fatG":100,"satFatG":7.365,"monoFatG":63.276,"polyFatG":28.142,"vitaminEMg":17.46},"waterLPerKg":4301},{"id":"sunflower-oil","name":"Sunflower oil","aliases":["sunflower seed oil"],"source":"seed","profile":"polyunsaturated","category":"Seed oil","why":"A linoleic sunflower oil row on FoodData Central. High-oleic sunflower oils differ; this page does not merge them without a separate USDA row.","nutrients":{"kcal":884,"fatG":100,"satFatG":10.1,"monoFatG":45.4,"polyFatG":40.1,"vitaminEMg":41.08},"waterLPerKg":6792},{"id":"sesame-oil","name":"Sesame oil","aliases":["sesame seed oil"],"source":"seed","profile":"polyunsaturated","category":"Seed oil","why":"A toasted or untoasted retail oil may differ from the USDA salad-or-cooking row. Included for its published fatty-acid split and Table 3 water row.","nutrients":{"kcal":884,"fatG":100,"satFatG":14.2,"monoFatG":39.7,"polyFatG":41.7,"vitaminEMg":1.4},"waterLPerKg":21793},{"id":"peanut-oil","name":"Peanut oil","aliases":["groundnut oil"],"source":"legume","profile":"monounsaturated","category":"Legume oil","why":"Pressed from groundnuts. Common in frying and stir-fry; the USDA row is a refined salad-or-cooking oil, not a defatted peanut flour product.","nutrients":{"kcal":884,"fatG":100,"satFatG":16.9,"monoFatG":46.2,"polyFatG":32,"vitaminEMg":15.69},"waterLPerKg":7529},{"id":"coconut-oil","name":"Coconut oil","aliases":["copra oil"],"source":"fruit","profile":"saturated","category":"Tropical oil","why":"Very high saturated fat on the USDA row. Population studies of coconut oil and heart disease are mixed and often confounded by overall diet; this page lists nutrients only.","nutrients":{"kcal":892,"fatG":99.06,"satFatG":82.475,"monoFatG":6.332,"polyFatG":1.702,"vitaminEMg":0.11},"waterLPerKg":4490},{"id":"flaxseed-oil","name":"Flaxseed oil","aliases":["linseed oil","flax oil"],"source":"seed","profile":"polyunsaturated","category":"Seed oil","why":"A cold-pressed flaxseed oil row with a very high polyunsaturated share. Often used in small amounts; not a high-heat cooking default on this page.","nutrients":{"kcal":884,"fatG":99.98,"satFatG":8.976,"monoFatG":18.438,"polyFatG":67.849,"vitaminEMg":0.47},"waterLPerKg":9415},{"id":"walnut-oil","name":"Walnut oil","aliases":["walnut"],"source":"nut","profile":"polyunsaturated","category":"Nut oil","why":"A polyunsaturated-rich nut oil row. Walnuts as whole nuts appear in cohort studies; walnut-oil-specific mortality data are not cited here.","nutrients":{"kcal":884,"fatG":100,"satFatG":9.1,"monoFatG":22.8,"polyFatG":63.3,"vitaminEMg":0.4},"waterLPerKg":null},{"id":"grapeseed-oil","name":"Grapeseed oil","aliases":["grape seed oil"],"source":"seed","profile":"polyunsaturated","category":"Seed oil","why":"A by-product oil row with a high polyunsaturated share. Not the same food as table grapes on the longevity produce page.","nutrients":{"kcal":884,"fatG":100,"satFatG":9.6,"monoFatG":16.1,"polyFatG":69.9,"vitaminEMg":28.8},"waterLPerKg":null},{"id":"soybean-oil","name":"Soybean oil","aliases":["soya oil","vegetable oil soy"],"source":"legume","profile":"polyunsaturated","category":"Legume oil","why":"A major refined salad-or-cooking soybean oil row in U.S. diets. Blended vegetable oils without a USDA match stay off this starter list.","nutrients":{"kcal":884,"fatG":100,"satFatG":15.558,"monoFatG":22.794,"polyFatG":57.744,"vitaminEMg":8.18},"waterLPerKg":4190}]}