Raw-Food Fats & Oils Guide

At 884kcal calories per 100g, Avocado Oil falls into the Allowed category under Raw-Food guidelines. The classification reflects that it is can be eaten raw or prepared below the 118°F threshold. Nutritionally, it also delivers 100g fat per serving. Within this category, it falls between Ghee and Flaxseed Oil for calories, ranking 10 of 23.

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At 895kcal calories per 100g, Coconut Oil falls into the Allowed category under Raw-Food guidelines. The classification reflects that it is can be eaten raw or prepared below the 118°F threshold. Nutritionally, it also delivers 99.1g fat per serving. Within this category, it falls between Shortening and Olive Oil for calories, ranking 17 of 23.

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Flaxseed Oil is classified as Allowed on Raw-Food, with 884kcal calories per 100g. The classification reflects that it is can be eaten raw or prepared below the 118°F threshold. Nutritionally, it also delivers 100g fat per serving. Within this category, it falls between Avocado Oil and Sesame Oil for calories, ranking 11 of 23.

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With 900kcal calories per 100g, Olive Oil earns a Allowed classification on Raw-Food. It is can be eaten raw or prepared below the 118°F threshold. Beyond the primary classification, olive oil also provides 100g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Coconut Oil at 895kcal.

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Sesame Oil is classified as Allowed on Raw-Food, with 884kcal calories per 100g. This means it is can be eaten raw or prepared below the 118°F threshold. It also contains 100g fat, which may factor into overall meal planning. Within this category, it falls between Flaxseed Oil and Walnut Oil for calories, ranking 12 of 23.

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At 884kcal calories per 100g, Walnut Oil falls into the Allowed category under Raw-Food guidelines. It is can be eaten raw or prepared below the 118°F threshold. Beyond the primary classification, walnut oil also provides 100g fat per 100g. Within this category, it falls between Sesame Oil and Grapeseed Oil for calories, ranking 13 of 23.

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Margarine is classified as Limited on Raw-Food, with 579kcal calories per 100g. The classification reflects that it is sometimes raw and sometimes cooked depending on preparation. Nutritionally, it also delivers 65g fat and 694mg sodium per serving. Among the 23 items in this category, margarine sits at the low end for calories — next closest is Butter at 717kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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Palm Oil is classified as Limited on Raw-Food, with 134kcal calories per 100g. This means it is sometimes raw and sometimes cooked depending on preparation. Among the 23 items in this category, palm oil sits at the low end for calories — next closest is Duck Fat at 136kcal. The "Limited" label means the classification depends on specific conditions — portion size, brand formulation, or preparation method can shift it from compliant to non-compliant.

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With 900kcal calories per 100g, Safflower Oil earns a Limited classification on Raw-Food. It is sometimes raw and sometimes cooked depending on preparation. Beyond the primary classification, safflower oil also provides 100g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Olive Oil at 900kcal. Portion control is key here — a small amount may fit within the diet's parameters, while a full serving may not.

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With 198kcal calories per 100g, Beef Tallow earns a Not Allowed classification on Raw-Food. It is typically cooked above 118°F or only safe with heat. Beyond the primary classification, beef tallow also provides 14.7g protein and 14.9g fat per 100g. Among the 23 items in this category, beef tallow sits at the low end for calories — next closest is Heavy Cream at 340kcal.

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At 717kcal calories per 100g, Butter falls into the Not Allowed category under Raw-Food guidelines. It is typically cooked above 118°F or only safe with heat. Beyond the primary classification, butter also provides 81.1g fat and 643mg sodium per 100g. Within this category, it falls between Margarine and Cooking Spray for calories, ranking 6 of 23.

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With 900kcal calories per 100g, Canola Oil earns a Not Allowed classification on Raw-Food. This means it is typically cooked above 118°F or only safe with heat. It also contains 100g fat, which may factor into overall meal planning. It ranks among the highest in this category for calories. The nearest lower option is Safflower Oil at 900kcal.

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At 792kcal calories per 100g, Cooking Spray falls into the Not Allowed category under Raw-Food guidelines. It is typically cooked above 118°F or only safe with heat. Beyond the primary classification, cooking spray also provides 78.7g fat per 100g. Within this category, it falls between Butter and Vegetable Oil for calories, ranking 7 of 23.

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With 136kcal calories per 100g, Duck Fat earns a Not Allowed classification on Raw-Food. It is typically cooked above 118°F or only safe with heat. Beyond the primary classification, duck fat also provides 18.7g protein per 100g. Among the 23 items in this category, duck fat sits at the low end for calories — next closest is Beef Tallow at 198kcal.

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With 876kcal calories per 100g, Ghee earns a Not Allowed classification on Raw-Food. It is typically cooked above 118°F or only safe with heat. Beyond the primary classification, ghee also provides 99.5g fat per 100g. Within this category, it falls between Vegetable Oil and Avocado Oil for calories, ranking 9 of 23.

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At 884kcal calories per 100g, Grapeseed Oil falls into the Not Allowed category under Raw-Food guidelines. The classification reflects that it is typically cooked above 118°F or only safe with heat. Nutritionally, it also delivers 100g fat per serving. Within this category, it falls between Walnut Oil and MCT Oil for calories, ranking 14 of 23.

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At 340kcal calories per 100g, Heavy Cream falls into the Not Allowed category under Raw-Food guidelines. It is typically cooked above 118°F or only safe with heat. Beyond the primary classification, heavy cream also provides 36.1g fat per 100g. Among the 23 items in this category, heavy cream sits at the low end for calories — next closest is Margarine at 579kcal.

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Lard is classified as Not Allowed on Raw-Food, with 902kcal calories per 100g. The classification reflects that it is typically cooked above 118°F or only safe with heat. Nutritionally, it also delivers 100g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Sunflower Oil at 900kcal.

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With 884kcal calories per 100g, MCT Oil earns a Not Allowed classification on Raw-Food. This means it is typically cooked above 118°F or only safe with heat. It also contains 100g fat, which may factor into overall meal planning. Within this category, it falls between Grapeseed Oil and Shortening for calories, ranking 15 of 23.

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At 900kcal calories per 100g, Peanut Oil falls into the Not Allowed category under Raw-Food guidelines. The classification reflects that it is typically cooked above 118°F or only safe with heat. Nutritionally, it also delivers 100g fat per serving. It ranks among the highest in this category for calories. The nearest lower option is Canola Oil at 900kcal.

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At 884kcal calories per 100g, Shortening falls into the Not Allowed category under Raw-Food guidelines. It is typically cooked above 118°F or only safe with heat. Beyond the primary classification, shortening also provides 100g fat per 100g. Within this category, it falls between MCT Oil and Coconut Oil for calories, ranking 16 of 23.

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With 900kcal calories per 100g, Sunflower Oil earns a Not Allowed classification on Raw-Food. It is typically cooked above 118°F or only safe with heat. Beyond the primary classification, sunflower oil also provides 100g fat per 100g. It ranks among the highest in this category for calories. The nearest lower option is Peanut Oil at 900kcal.

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With 862kcal calories per 100g, Vegetable Oil earns a Not Allowed classification on Raw-Food. This means it is typically cooked above 118°F or only safe with heat. It also contains 100g fat, which may factor into overall meal planning. Within this category, it falls between Cooking Spray and Ghee for calories, ranking 8 of 23.

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