Quick answer: MUFA (monounsaturated fat), PUFA (polyunsaturated fat) and saturated fat are the three main groups of fat in any oil. Every oil has all three in different proportions; avocado oil is mostly MUFA. Compare oils per the same quantity, look at all three groups plus trans fat, and remember that every oil is energy-dense. Process words like "cold-pressed" tell you how an oil was made, not what's in its fat panel.
This is general food information, not personal medical advice.
The label term that confused me most
Before I joined TAC, the term that confused me most wasn't MUFA or PUFA. It was "cold-pressed".
I kept seeing it sold as "no hexane, no chemicals". But cold-pressing is just a process: pressing at a controlled, low temperature. So where did hexane and chemicals come into it? And why was everyone saying cold-pressed was right for everything, including high-heat Indian cooking? Much of that advice came from online voices, not qualified clinical nutritionists, and it left me more confused than before.
Here's what I've since learned, in plain words. "Cold-pressed" describes how an oil was extracted. "Hexane-free" describes what wasn't used. Neither tells you what's in the oil's fat panel, or whether it suits a hot kadai. That's what this guide is for. (For the process side, see Cold-Pressed vs Naturally Refined and What zero hexane means.)
The three groups, in plain words
| Group | Where it's common | Kitchen clue |
|---|---|---|
| MUFA (monounsaturated) | Avocado oil, olive oil, groundnut oil | Liquid at room temperature; may cloud in the fridge |
| PUFA (polyunsaturated) | Sunflower, soybean, safflower oil, nuts, seeds, fish | Liquid even when cold |
| Saturated | Ghee, butter, coconut oil, palm oil | Solid or semi-solid at room temperature |
Trans fat is the fourth line to check. It should be at or near zero in a good cooking oil.
What our oils' panels look like
From our current batch reports, per 100 g of oil:
| Essential (naturally refined) | Drizzle (extra virgin) | |
|---|---|---|
| Monounsaturated (MUFA) | 64.44 g | 64.18 g |
| Saturated | 20.33 g | 22.76 g |
| Polyunsaturated (PUFA) | 15.08 g | 12.79 g |
| Trans fat | <0.01 g | <0.01 g |
You can see the exact numbers for your own tin on Know Your Batch.
What Indian dietary guidance says, broadly
The ICMR–NIN Dietary Guidelines for Indians (2024) look at the whole plate, not one oil. They encourage variety in fat sources, moderating total visible fat, and limiting saturated and trans fats. No single oil does that job on its own; your overall pattern does. If you need personal advice, a qualified doctor or registered dietitian is the right person to ask.
Comparing two oils fairly: four steps
- Same unit. One label may say per 100 ml, another per 100 g or per serving. Compare like with like.
- All the lines together. MUFA, PUFA, saturated and trans, not just one headline number.
- Check they add up. The three groups should total roughly 100 g per 100 g of oil.
- Ignore "zero cholesterol". Every plant oil has none. It's not a special feature.
And remember: the fat panel doesn't tell you whether the oil was pressed or solvent-extracted, or whether it was tested. Look for that separately.
Frequently asked questions
Does "cold-pressed" mean healthier?
It describes the extraction process. Whether an oil suits your cooking depends on the dish and the heat, and your overall diet matters more than any one oil.
Does avocado oil have PUFA?
Yes, but MUFA is usually the largest share. The exact profile varies by batch.
Is saturated fat always bad?
Food isn't that simple. Amount, what it replaces and your overall diet all matter. Indian guidance advises limiting it.
Why is "zero cholesterol" on so many oil labels?
Because it's true of all plant oils. It doesn't distinguish one oil from another.
Keep reading
— Avishikta, The Avo Company