Which oil contains the most fat? A guide to fat composition

December 30, 2025 •

3 min read

While all cooking oils are composed entirely of fat, a single tablespoon of avocado oil contains around 14 grams of total fat, comparable to other oils. However, the crucial difference lies not in the total amount of fat, but in the specific type of fat, particularly the ratio of saturated to unsaturated fats.

Quick Summary

All cooking oils are 100% fat by nature, but their fat composition varies greatly. Coconut oil has the highest percentage of saturated fat, comprising over 90% of its total fat, far more than heart-healthy alternatives like olive or avocado oil, which are primarily unsaturated.

Key Points

Fat Composition: All cooking oils are virtually 100% fat, with the crucial difference being the specific types of fat they contain, not the total amount.
Highest Saturated Fat: Coconut oil has the highest concentration of saturated fat, typically exceeding 90% of its total fat content.
Heart-Healthy Alternatives: Oils like olive, avocado, and canola are rich in monounsaturated and polyunsaturated fats, which are linked to better heart health.
Moderation is Key: Regardless of the type, all oils are calorie-dense. Excess consumption of any oil can contribute to weight gain.
Prioritize Unsaturated Fats: Health organizations recommend replacing saturated fats with unsaturated fats whenever possible for improved cardiovascular health.

Total Fat vs. Fat Composition

At a basic nutritional level, all cooking oils are pure fat, containing approximately 14 grams of fat per tablespoon and 120 calories. This is why the question "Which oil contains the most fat?" is slightly misleading. The more accurate and important question for health purposes is: "Which oil contains the most saturated fat?" Understanding the difference between saturated, monounsaturated, and polyunsaturated fats is key to making informed dietary choices. While saturated fats are generally recommended to be consumed in moderation, unsaturated fats are often favored for their heart-healthy properties.

The Saturated Fat King: Coconut Oil

Based on compositional analysis, coconut oil contains the highest amount of saturated fat, a fact that has made it a subject of nutritional debate. With up to 92% of its fat content being saturated, coconut oil is solid at room temperature and stands apart from most other vegetable oils.

Why the Controversy?

MCTs vs. LCTs: A portion of coconut oil's saturated fat comes from medium-chain triglycerides (MCTs), which proponents claim are metabolized differently than the long-chain triglycerides (LCTs) found in animal fats and stored less as body fat.
HDL vs. LDL: While some studies suggest coconut oil can raise 'good' HDL cholesterol, they also show it can raise 'bad' LDL cholesterol, a risk factor for heart disease.

For these reasons, mainstream health organizations like the American Heart Association advise using coconut oil in moderation and replacing saturated fats with unsaturated fats whenever possible.

A Detailed Comparison of Common Cooking Oils

To help visualize the differences, the following table compares the fat composition of several popular oils per 100 grams, based on data from the NCBI.


Type of Oil	Saturated Fat (%)	Monounsaturated Fat (%)	Polyunsaturated Fat (%)
Coconut Oil	91.92	6.16	1.91
Butter	68.1	27.87	4.0
Palm Oil	51.57	38.7	9.73
Lard	41.1	47.23	11.73
Peanut Oil	17.77	48.58	33.65
Soybean Oil	16.27	23.69	60.0
Olive Oil	14.19	74.99	10.82
Avocado Oil	12.1	73.8	14.11
Canola Oil	7.46	64.1	28.49

How Other Oils Stack Up

Olive Oil

A staple of the heart-healthy Mediterranean diet, olive oil is prized for its high percentage of monounsaturated fats (up to 75%).
This type of fat is known to help lower 'bad' LDL cholesterol and reduce the risk of heart disease.
Extra virgin olive oil also contains antioxidants and anti-inflammatory properties, providing additional benefits.

Avocado Oil

Avocado oil boasts a high monounsaturated fat content, similar to olive oil, with around 70% of its fat being monounsaturated.
It also has a high smoke point, making it suitable for high-heat cooking.
Rich in lutein and antioxidants, it offers additional health advantages.

Canola Oil

With a very low saturated fat content (around 7%), canola oil is a heart-healthy choice.
It is also a source of both monounsaturated and polyunsaturated fats.

Making the Right Choice for Your Health

When choosing an oil, consider the following factors to align with your dietary goals:

For limiting saturated fat: Opt for oils like canola, olive, and avocado, which contain a lower percentage of saturated fats compared to coconut or palm oil.
For high-heat cooking: While refined coconut oil has a high smoke point, avocado oil is also an excellent option.
For general health: The evidence largely supports prioritizing unsaturated fats over saturated fats. The American Heart Association offers guidance on healthy cooking oils to help you make the best choice.
For specific nutritional needs: If you are following a specific diet, such as the keto diet, coconut oil's high fat content may be suitable, but moderation is still advised due to its caloric density.

Conclusion

While the answer to "which oil contains the most fat?" is that they all do, the real health question is about the type of fat. Coconut oil is the undisputed leader in saturated fat, containing significantly more than other common oils. However, heart-healthy options like olive and avocado oil are higher in unsaturated fats. By understanding the fat composition, you can make informed decisions that support your overall health and cooking needs. The key takeaway is to choose oils rich in beneficial unsaturated fats for daily use and to use saturated fat-heavy oils sparingly.

Frequently Asked Questions

Yes, olive oil, like all cooking oils, is virtually 100% fat by composition. However, it is primarily made of heart-healthy monounsaturated fats rather than saturated fats.

The key difference is the type of fat within the oil. Some oils, like coconut oil, are predominantly saturated fat, while others, like olive oil, are mostly unsaturated fat.

Excessive intake of any calorically dense oil, including coconut oil, can contribute to weight gain if it pushes you over your recommended daily calorie limit.

Both refined coconut oil and avocado oil have high smoke points, making them good choices for high-heat cooking methods like deep-frying or searing.

Yes, palm oil contains over 50% saturated fat, making it significantly higher in saturated fat than olive oil, which typically has less than 20% saturated fat.

No, there is some nutritional debate on this topic. The medium-chain triglycerides (MCTs) in coconut oil, for instance, are metabolized differently than the saturated fats found in animal products, though they can still impact cholesterol levels.

For general health, choose oils with a higher ratio of unsaturated fats, such as olive, avocado, or canola. It's best to use oils high in saturated fat, like coconut or palm oil, in moderation.