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CookSmart (3rd Issue) Page14

Feature Article

Choice of Oils

Saturated fats are abundant in animal fats such as butter and lard, whilst unsaturated fats are mostly found in vegetable oils such as corn oil, peanut oil and soybean oil. There are exceptions like coconut oil and palm oil, which are mainly made up of saturated fat. On the other hand, hydrogenated margarine and shortening contain high levels of trans fat.

Figure 2: Comparison of Fats and Oils

		Trans fatty acids	Saturated fatty acids	Unsaturated fatty acids
Healthier Choice	Canola oil	0	8	92
	Corn oil	0	14	86
	Olive oil	0	14	86
	Soybean oil	0	16	84
	Peanut oil	0	18	82
Less Healthy Choice	Palm oil	0	51	49
	Coconut oil	0	92	8
	Margarine (Soft)	7	17	76
	Shortening	34	24	42
	Butter	4	66	30
	Lard	0	41	59

Source: Centre for Food Safety, Government of HKSAR, Trade Guidelines on Reducing Trans Fats in Food

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