Daily Requirements of Oil

How much is my allowance for oils?

Some Americans consume enough oil in the foods they eat, such as:

• nuts
• fish
• cooking oil
• salad dressings

Others could easily consume the recommended allowance by substituting oils for some solid fats they eat. A person’s allowance for oils depends on age, sex, and level of physical activity. Daily allowances are shown in the chart. 

Daily allowance*
Children		2-3 years old		3 teaspoons
		4-8 years old		4 teaspoons
Girls		9-13 years old		5 teaspoons
		14-18 years old		5 teaspoons
Boys		9-13 years old		5 teaspoons
		14-18 years old		6 teaspoons
Women		19-30 years old		6 teaspoons
		31-50 years old		5 teaspoons
		51+ years old		5 teaspoons
Men		19-30 years old		7 teaspoons
		31-50 years old		6 teaspoons
		51+ years old		6 teaspoons