Know the fats

Oil

Monounsaturated

Polyunsaturated

Saturated

Smoke point (ºF)

Almond, refined

65%

28%

7%

495º

Flax, unrefined

18%

83%

9%

225º

Grapeseed, refined

15%

75%

10%

485º

Hemp, unrefined

15%

75%

10%

300º

Olive, unrefined

76%

10%

14%

325º

Pumpkin seed, unrefined

34%

48%

16%

250º

Rice bran, refined

47%

33%

20%

490º

Sesame seed, refined

41%

41%

18%

410º

Walnut, unrefined

28%

56%

16%

250º

Note: Numbers will vary by brand and processing method. In general, use unrefined oils for no- or low-heat cooking; refined oils work well for higher-heat applications. Refrigerate opened oils to extend shelf life and nutritional qualities.