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.