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Oils are fats that are liquid at room temperature, like the vegetable oils used in cooking. Oils come from many different plants and from fish. Some oils are used mainly as flavorings, such as walnut oil and sesame oil.

Some common oils are:

canola oil
corn oil
cottonseed oil
olive oil
safflower oil
soybean oil
sunflower oil

Foods naturally high in oils are:

nuts
olives
some fish
avocados

Foods that are mainly oil include:

Mayonnaise
Certain salad Dressing
Soft (tub or squeezed) margarine with no trans fat.

Check the Nutrition Facts label to find margarines with 0 grams of trans fat. Many products already provide this information.

Most oils are high in monounsaturated or polyunsaturated fats, and low in saturated fats. Oils from plant sources (vegetable and nut oils) do not contain any cholesterol. In fact, no foods from plants sources contain cholesterol.

A few plant oils, however, including coconut oil and palm kernel oil, are high in saturated fats and for nutritional purposes should be considered to be 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 solid fats are:

butter
beef fat (tallow, suet)
chicken fat
pork fat (lard)
stick margarine

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