Quick answer: The best oils for weight loss are not fat burners, because every cooking oil supplies about 120 calories per tablespoon. Even so, the type of oil matters for heart health. Olive, canola and high-oleic sunflower oil have the strongest backing, while a 2025 meta-analysis found coconut oil had no clinically significant effect on weight.
Oil is almost pure fat, so it is very calorie dense. Therefore, how much you pour matters more than which bottle you pick. Still, oils differ in fat type, and that difference affects heart health. If you track intake, our guide to counting calories for weight loss explains how to measure oil accurately.
How Do the Best Oils for Weight Loss Compare?
One tablespoon (about 14 g) of most cooking oils provides roughly 120 calories. USDA label data for a branded olive oil lists 120 calories per 15 ml. However, the fat mix differs by oil, as Table 1 shows.
| Oil (USDA entry) | Saturated, g per 100 g | Monounsaturated, g per 100 g | Polyunsaturated, g per 100 g | Saturated fat per tablespoon |
|---|---|---|---|---|
| Olive oil | 13.8 | 73.0 | 10.5 | 1.9 g (10% DV) |
| Canola oil | 7.4 | 63.3 | 28.1 | 1.0 g (5% DV) |
| Hazelnut oil | 7.4 | 78.0 | 10.2 | 1.0 g (5% DV) |
| Sunflower oil, linoleic type | 10.3 | 19.5 | 65.7 | 1.4 g (7% DV) |
Olive oil is mostly monounsaturated fat. Canola oil carries more polyunsaturated fat, including plant omega-3. Hazelnut oil has the highest monounsaturated share of the four. Meanwhile, linoleic sunflower oil is mostly polyunsaturated. Coconut oil sits apart, because about 82 percent of its fatty acids are saturated, according to the American Heart Association (AHA).
Why Do Published Fat Figures Disagree?
Numbers for the same oil often differ, and the reasons are simple. First, USDA lists several entries for one oil. For olive oil, the generic reference entry shows 73.0 g of monounsaturated fat per 100 g. A branded olive oil label shows 66.7 g. As a result, a range of about 67 to 73 g is realistic.
Second, one name can cover different oils. USDA lists linoleic sunflower oil at 19.5 g monounsaturated and 65.7 g polyunsaturated fat per 100 g. High-oleic sunflower oil reaches 83.7 g monounsaturated per 100 g. In other words, two bottles sold as sunflower oil can have almost opposite fat profiles. Look for the words high oleic on the label.
Third, compare oils on one basis. Hazelnut oil has 78.0 g monounsaturated and 7.4 g saturated fat per 100 g, while canola has 63.3 g and 7.4 g. Mixing per-100-g and per-serving figures makes oils look more different than they are. For a wider view of dietary fat, see our guide to balancing protein, carbs and fats.
Does Coconut Oil Help With Weight Loss?
Coconut oil is the oil most often sold as a weight-loss aid. Trial data do not back that role. A 2025 dose-response meta-analysis pooled trials with 620 participants. It found no clinically significant effect of coconut oil on weight, and waist circumference did not change significantly.
An earlier meta-analysis found a small difference. Compared with other oils and fats, coconut oil was linked to about 0.75 kg lower body weight, yet waist circumference did not change. In practice, a gap that small is hard to notice.
Heart health is a separate question. The AHA advises against coconut oil because it raises LDL cholesterol and has no known offsetting benefits. In contrast, a short randomized trial in healthy adults found coconut oil did not raise LDL more than olive oil, although butter did. Overall, the lipid evidence is unsettled, so people with high cholesterol should ask their clinician.
Olive, Canola, Hazelnut and Sunflower Oil in Practice
Olive oil
Olive oil has the most supportive heart-health record of the four. NHS guidance lists olive oil among healthier unsaturated choices. It is not a weight-loss food, but it is an easy swap for butter or coconut oil.
Canola oil
Canola oil has 7.4 g of saturated fat per 100 g, among the lowest in Table 1. It also supplies some plant omega-3, known as ALA. Its neutral flavour suits frying and sauteing.
Hazelnut oil
Hazelnut oil has 78.0 g monounsaturated and 7.4 g saturated fat per 100 g. It has a strong flavour, so many cooks use it in dressings. Tree nut allergy is a safety concern, which the safety section covers below.
Sunflower oil
The type decides everything here. Linoleic sunflower oil is mostly polyunsaturated. High-oleic sunflower oil is mostly monounsaturated and, like olive oil, can qualify for the US heart-health claim described next.
Best Oils for Weight Loss: How US and EU Rules Differ
In the US, the FDA allows a qualified health claim for oils with at least 70 percent oleic acid. The wording says supportive but not conclusive evidence suggests about 1.5 tablespoons (20 g) daily may reduce coronary heart disease risk. However, the oil must replace fats higher in saturated fat, and the claim also says not to increase total calories. Olive oil and high-oleic sunflower, safflower and canola oils qualify.
The EU takes a different route. Regulation 432/2012 allows the statement that olive oil polyphenols contribute to protecting blood lipids from oxidative stress. Yet only oils with at least 5 mg of hydroxytyrosol and its derivatives per 20 g can carry it, so many ordinary olive oils cannot.
Official advice converges on one point. The NHS recommends unsaturated oils such as rapeseed, olive and sunflower in small amounts. The AHA advises against coconut oil. Both say to swap saturated fat for unsaturated fat and keep portions small.
What the Evidence Says About Common Oil Claims
| Claim you may see | Where it stands | Why |
|---|---|---|
| Coconut oil melts belly fat | Not supported | The 2025 pooled analysis found no clinically significant weight effect and no significant waist change. |
| Coconut oil suits people with high cholesterol | Not supported | The AHA advises against it because it raises LDL cholesterol. One short trial in healthy adults was more mixed. |
| Monounsaturated oils prevent heart attacks | Overstated | The FDA wording is supportive but not conclusive, and applies only when replacing saturated fat. |
| Oils cure illness, such as childhood diarrhoea | Not supported | No trial evidence found. Ask a clinician about any child’s illness. |
| Omega-3 in cooking oil prevents diabetes or depression | Not supported | Canola oil supplies plant omega-3, but no source shows cooking oil prevents either condition. |
| Certain oils speed up metabolism | Not supported | USDA data show common oils carry about the same calories, and no verified trial shows a metabolic boost. |
Who Should Check Before Changing Oils?
- People with high cholesterol, heart disease or cholesterol medicine should ask their clinician before switching fats.
- People with a tree nut allergy should ask an allergist before using hazelnut oil.
- Oils do not replace prescribed medicine for cholesterol or diabetes.
- If measuring oil feels stressful, or you have a history of disordered eating, talk to a clinician before tracking food.
Best Oils for Weight Loss: Frequently Asked Questions
No oil causes weight loss, because all cooking oils supply about 120 calories per tablespoon. For heart health, olive oil, canola oil and high oleic sunflower oil have the strongest backing. Use small, measured amounts.
Pooled trials do not show a clinically meaningful weight effect. A 2025 meta-analysis of 620 participants found no clinically significant weight loss, and the American Heart Association advises against coconut oil because it raises LDL cholesterol.
About 120 calories, or roughly 14 g of fat, for most cooking oils including olive, canola and sunflower. Coconut oil is similar in calories but much higher in saturated fat.
Olive oil is a heart-friendly choice, but it is not a weight-loss food. The USDA reference entry lists about 73 g of monounsaturated fat per 100 g, and a tablespoon still adds about 120 calories.
It depends on the type. Linoleic sunflower oil is mostly polyunsaturated, with about 66 g per 100 g, while high oleic sunflower oil is mostly monounsaturated at about 84 g per 100 g. Check the label for the words high oleic.
Guidance from the American Heart Association and the NHS favours unsaturated oils over high saturated fat oils such as coconut oil. Ask your doctor or dietitian, especially if you take cholesterol medicine.
No. The NHS notes that some fat in the diet is essential. Instead, measure oil with a spoon and use less of it.
Not without medical advice. Hazelnut is a tree nut, so people with a tree nut allergy should ask an allergist before using hazelnut oil.
The US FDA allows a qualified claim for oils with at least 70 percent oleic acid, tied to about 1.5 tablespoons daily replacing saturated fat. The EU claim is about polyphenols protecting blood lipids from oxidative stress, and it needs at least 5 mg of hydroxytyrosol and derivatives per 20 g of oil.
Related Reading
- Macronutrients and weight loss: a practical guide
- Balancing protein, carbs and fats for weight loss
- Counting calories for weight loss
- The science behind fat burning
Sources
- American Heart Association, Dietary Fats and Cardiovascular Disease: Top Things to Know
- PMC, Dose-dependent effect of coconut oil supplementation on obesity indices (2025 meta-analysis)
- Nutrition Evidence, Coconut oil consumption and bodyweight reduction (abstract listing)
- PMC, Randomised trial of coconut oil, olive oil or butter on blood lipids
- USDA FoodData Central entries for canola oil and hazelnut oil
- USDA data via aggregator getfoodfacts (flagged as secondary): monounsaturated fat ranking, olive oil label entry, sunflower oil, linoleic, olive oil reference values
- US FDA, Qualified health claim for oleic acid and coronary heart disease; IFT summary, US FDA grants qualified health claim for high-oleic oils
- PMC, EFSA health claims and virgin olive oil (EU Regulation 432/2012)
- NHS, The Eatwell Guide and Eating a balanced diet
This article is general information, not medical advice. Talk to a doctor, registered dietitian or pharmacist before changing what you eat, especially if you take prescription medicine or manage a health condition. See our fact-checking policy and sources cited page. Last reviewed and rewritten October 2026.
