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67 Merchants Row
Rutland, VT, 05701
United States

(802) 417-1528

Rutland Area Farm and Food Link (RAFFL) promotes local food knowledge, production and market opportunities for farmers and community members throughout our region.

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Guide to Fats and Oils


Fat or Oil Description Uses Type of Fat Smoke Point
Almond Oil Has a subtle toasted almond aroma and flavor. Used in sauté and stir fry of Oriental foods. Monounsaturated 420°F 216°C
Avocado Oil Vibrant green in color with a has a soft nutty taste and a mild avocado aroma. This is a very healthy oil with a profile similar to olive oil. This oil can be used for very high temperature applications. Stir frying, searing Monounsaturated 520°F 271°C
Butter Whole butter is a mix of fats, milk solids, and moisture derived by churning cream until the oil droplets stick together and can be separated out. Baking, cooking Saturated 350°F 177°C
Butter (Ghee), clarified Ghee has a higher smoke point than butter since clarification eliminates the milk solids (which burn at lower temps). Frying, sauteing Saturated 375-485°F (depending on purity) 190-250°C (depending on purity),
Canola Oil (Rapeseed oil) A light, golden-colored oil. Good all-purpose oil. Used in salads and cooking. Monounsaturated 400°F 204°C
Coconut Oil A heavy nearly colorless oil extracted from fresh coconuts. coatings, confectionary, shortening Saturated 350°F 177°C
Corn Oil A mild, medium-yellow color refined oil. Made from the germ of the corn kernel. Frying, salad dressings, shortening Polyunsaturated 450°F 232°C
Cottonseed Oil Pale-yellow oil that is extracted from the seed of the cotton plant. Margarine, salad dressings, shortening. Also used for frying. Polyunsaturated 420°F 216°C
Grapeseed Oil Light, medium-yellow oil that is a by-product of wine making. Excellent choice of cooking oil for sautéing or frying. Also used in salad dressings. Polyunsaturated 392°F 200°C
Hazelnut Oil The nuts are ground and roasted and then pressed in a hydraulic press to extract the delicate oil. Salad dressings, marinades and baked goods. Monounsaturated 430°F 221°C
Lard The white solid or semi-solid rendered fat of a hog. This was once the most popular cooking and baking fat, but has been replaced by vegetable shortenings. Baking and frying Saturated 370°F 182 °C
Macadamia Nut Oil This oil is cold pressed from the decadent macadamia nut, extracting a light oil similar in quality to the finest extra virgin olive oil. Saute, pan fry, sear, deep fry, stir fry, grill, broil, baking. Monounsaturated 390°F 199 °C
Olive Oil Oils vary in weight and may be pale yellow to deep green depending on fruit used and processing. cooking, salad dressings, saute, pan fry, sear, deep fry, stir fry, grill, broil, baking Monounsaturated Extra Virgin - 320°F Virgin - 420°F Pomace - 460°F Extra Light - 468°F 160°C 216°C 238°C 242°C
Palm Oil A yellowish-orange fatty oil obtained especially from the crushed nuts of an African palm. Cooking, flavoring Saturated 446°F 230°C
Peanut Oil Pale yellow refined oil with a very subtle scent and flavor. Made from pressed steam-cooked peanuts. Used primarily in Asian cooking. Frying, cooking, salad dressings Monounsaturated 450°F 232°C
Rice Bran Oil Rice bran oil is produced from the rice bran, which is removed from the grain of rice as it is processed. Frying, sauté, salad dressings, baking, dipping oils Monounsaturated 490°F 254°C
Safflower Oil A golden color with a light texture. Made from the seeds of safflowers. Margarine, mayonnaise, salad dressings Polyunsaturated 450°F 232°C
Sesame Oil Comes in two types - a light, very mild Middle Eastern type and a darker Asian type pressed from toasted sesame seeds. Cooking, salad dressings Polyunsaturated 410°F 232°C
Shortening, Vegetable Shortening Blended oil solidified using various processes, including whipping in air and hydrogenation. May have real or artificial butter flavor added. Baking, frying Saturated 360°F 182 °C
Soybean Oil A fairly heavy oil with a pronounced flavor and aroma. Margarine, salad dressings, shortening Polyunsaturated 450°F 232°C
Sunflower Oil A light odorless and nearly flavorless oil pressed from sunflower seeds. Pale yellow. Cooking, margarine, salad dressings, shortening Polyunsaturated 450°F 232°C
Vegetable Oil Made by blending several different refined oils. Designed to have a mild flavor and a high smoke point. Cooking, salad dressings Polyunsaturated
Walnut Oil Medium-yellow oil with a nutty flavor and aroma. More perishable than most other oils. Saute, pan fry, sear, deep fry, stir fry, grill, broil Monounsaturated 400°F 204°C