OILS & FATS. NOTE: KETO DIET...Coconut Oil (virgin) 92 6 2 Ghee (grass-fed) 65 32 3 Lard/Tallow...

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OILS & FATS.

Avocado Oil

12 72 16

Coconut Oil(virgin)

92 6 2

Ghee(grass-fed)

65 32 3

Lard/Tallow(grass-fed)

43 47 10

Palm Kernel Oil(sustainable)

86 12 2

Avocado Oil

12 72 16

Macadamia Oil

13 84 3

Canola Oil(non-GMO)

7 61 32

Corn Oil

13 29 58

Grapeseed Oil

10 17 73

Safflower Oil(unless high oleic)

7 14 79

Soybean Oil

15 23 62

Sunflower Oil(unless high oleic)

11 20 69

Peanut Oil

19 48 33

Olive Oil(extra virgin)

15 75 10

COOK WITH: (oils with higher smoke points)

DRIZZLE WITH: (better for dressings & sauces)

DON’T USE: (unbalanced Omega 6/3 ratios)

Data Source: USDA Nutrient Data Laboratory

Use oils/fats that contain higher levels of saturates fats (SFA) & monounsaturates fats (MUFA). Polyunsaturated fats (PUFA) should be consumed with more caution.

SFA Saturated Fats MUFA Monounsaturates Fats PUFA Polyunsaturated Fats

HOW & WHAT TO USE ON A KETO DIETNOTE:

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