Do You Know About Nutritious Oils?

What are Nutritious Oils?

Nutrition Education Series

Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. They come from many different plants and from fish. Oils are NOT a food group, but they are nutritious oils and provide essential nutrients. Therefore, oils are included in USDA food patterns.

Some commonly eaten oils include canola oil, corn oil, cottonseed oil, olive oil, safflower oil, soybean oil, and sunflower oil. Some oils are used mainly as flavorings, such as walnut oil and sesame oil. Several foods are naturally high in oils, like nuts, olives, some fish, and avocados.

Foods that are mainly oil include mayonnaise, certain salad dressings, and soft (tub or squeeze) margarine with no trans fats. Check the Nutrition Facts label to find margarines with 0 grams of trans fat. Amounts of trans fat are required to be listed on labels.

Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Plant sources, vegetable and nut oils, do not contain any cholesterol. In fact, no plant foods contain cholesterol. A few plant oils, however, including coconut oil, palm oil, and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered as solid fats.

Solid fats are fats that are solid at room temperature, like butter and shortening. Solid fats come from many animal foods and can be made from vegetable oils through a process called hydrogenation. Some common fats are butter, milk fat, beef fat (tallow, suet), chicken fat, pork fat (lard), stick margarine, shortening, and partially hydrogenated oil.

How much is my daily allowance for nutritious oils?

Some Americans consume enough oil in the foods they eat, such as:

• • nuts
  • fish
  • cooking oil
  • salad dressings

Others could easily consume the recommended allowance by substituting oils for some solid fats they eat. A person’s allowance for oils depends on age, sex, and level of physical activity. Daily allowances are shown in the table below.

Daily Allowance of Oils
Group	Age	Daily Allowance
Children	2-3 years old 4-8 years old	3 teaspoons 4 teaspoons
Girls	9-13 years old 14-18 years old	5 teaspoons 5 teaspoons
Boys	9-13 years old 14-18 years old	5 teaspoons 6 teaspoons
Women	19-30 years old 31-50 years old 51+ years old	6 teaspoons 5 teaspoons 5 teaspoons
Men	19-30 years old 31-50 years old 51+ years old	7 teaspoons 6 teaspoons 6 teaspoons

Note: If you are on a mobile device, you may need to turn your phone 90 degrees to see the full table.

How do I count the nutritious oils I eat?

The table below gives a quick guide to the amount of oils in some common foods.

Oil Table
Amount of Food	Amount of Oil/grams	Oil Calories	Total Calories
Vegetable Oils (such as canola, corn, cottonseed, olive, peanut, safflower, soybean, and sunflower)
1 Tbsp	3 tsp/14 g	120	120
Foods rich in oils:
Margarine, soft (trans fat free)
1 Tbsp	2 ½ tsp/11 g	100	100
Mayonnaise
1 Tbsp	2 ½ tsp/11 g	100	100
Mayonnaise-type salad dressing
1 Tbsp	1 tsp/5 g	45	55
Italian dressing
2 Tbsp	2 tsp/8 g	75	85
Thousand Island dressing
2 Tbsp	2 ½ tsp/11 g	100	120
Olives*, ripe, canned
4 large	½ tsp/ 2 g	15	20
Avocado*
½ med	3 tsp/15 g	130	160
Peanut butter*
2 T	4 tsp/16 g	140	190
Peanuts, dry roasted*
1 oz	3 tsp/14 g	120	165
Mixed nuts, dry roasted*
1 oz	3 tsp/15 g	130	170
Cashews, dry roasted*
1 oz	3 tsp/13 g	115	165
Almonds, dry roasted*
1 oz	3 tsp/15 g	130	170
Hazelnuts*
1 oz	4 tsp/ 18 g	160	185
Sunflower seeds*
1 oz	3 tsp/ 14 g	120	165

Note: If you are on a mobile device, you may need to turn your phone to see the full table.

*Avocados and olives are part of the Vegetable Group; nuts and seeds are part of the Protein Foods Group. These foods are also high in oil. Soft margarine, mayonnaise, and salad dressings are mainly oil and are not considered to be part of any food group.

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Source: ChooseMyplate