Guide to Common Cooking Oils

If you rely on one go-to oil in your pantry for all your cooking needs, you might be short-changing yourself. Because of their flavor profiles, nutritional value and smoke points, different cooking oils deliver different results. As a point of reference, smoke point refers to the moment when oil begins to burn, smoke and break down. This not only affects the oil’s flavor but also its nutrient levels.

Speaking of nutrition, choosing heart-healthy oils when cooking is always a good idea. The American Heart Association recommends oils with less than 4 grams of saturated fat per tablespoon, and 0 grams of partially hydrogenated oils or trans fats. Heart-healthy options include canola, corn, olive, peanut, safflower, soybean and sunflower oils. Although pricier and sometimes harder to find, some specialty oils (think avocado, grapeseed and sesame) can also be healthy choices.

Besides considering an oil’s nutritional value, choosing the right oil largely depends on what you plan to make and whether you plan to use heat. Are you dressing a salad, sauteing chicken, marinating steak or frying potatoes? Knowing this will guide you in making the best choice. With that in mind, here are the best oils for cooking, noting that some oils show a range of smoke points due to different varieties available (refined, extra virgin, cold-pressed, etc.):

Oils With Lower Smoke Points

Good for: drizzling on salad, making dips

Flaxseed oil (225°F )

Due to its very low smoke point, flaxseed oil shouldn’t be used in cooking. However, it makes a great choice for making dressings and vinaigrettes and drizzling over cooked foods. You can also add it to smoothies for a nutty taste and a nutrient boost. Why? Because it’s rich in heart-healthy omega-3 and omega-9 fatty acids.

Walnut oil (320°F)

With its strong, savory flavor, walnut oil makes a tasty, light choice for topping salads, whipping up dips or using as a finishing oil after cooking. You can also add nutty flavor by drizzling it over pancakes, crackers or fresh fruit. Walnut oil contains a healthy ratio of omega-6 to omega-3 fatty acids.

Oils With Moderately High Smoke Points

Good for: baking, oven-roasting, sauteing over low to medium-high heat

Olive oil (325°F – 470°F)

As one of the most common pantry staples, versatile olive oil boasts a flavor profile ranging from mild (light olive oil) to more robust (extra-virgin olive oil) with hints of butter, fruit or spice. Its smoke point varies as well, ranging from 325°F (extra-virgin olive oil) to 470°F (light olive oil). Because extra-virgin olive oil has a lower smoke point, it’s a better option for preparing vinaigrettes and baking. The light olive oil (lighter in flavor and color, not calories) is better suited for grilling and searing meat. Extra-virgin olive oil is rich in heart-healthy omega-3 and omega-9 fatty acids and delivers antioxidant properties.

Coconut oil (350°F – 450°F)

Like butter, coconut oil remains solid at room temperature, making it ideal for baking and making candy (think chocolate-dipped strawberries), but not for whipping up salad dressings. If you’ll be roasting at moderate-heat, frying, or cooking at medium high temperatures, coconut oil can make a great choice since its more stable. It also gives off a tropical aroma when heated and delivers a delicious coconut taste. Unlike other plant-based oils, coconut oil contains mostly saturated fat, which the American Heart Association advises replacing with healthier oils that can reduce blood cholesterol levels. For this reason, use it in moderation.

See more: Guide to Alternative Flours

Avocado oil (375°F – 520°F)

With its higher smoke point, avocado oil works well when cooking with high heat, making it a great choice for grilling, sauteing, searing or stir-frying. Thanks to the avocado’s creamy texture, its oil gives salad dressings a rich, smooth quality. In baking, it helps keep baked goods moist. Though it can cost a bit more, avocado oil is rich in heart-healthy omega-3 and omega-9 fatty acids and serves up a healthy dose of vitamin E, too.

Canola oil (400°F)

Derived from rapeseed, canola oil makes a versatile choice in the kitchen thanks to its neutral flavor and odorless scent. With its moderate-to-high smoke point, canola oil is a good choice for baking, pan-frying and sauteing. But you can also use it to create salad dressings. Canola oil contains a fair amount of good-for-you fats (monounsaturated and polyunsaturated fats). And, compared to other plant-based oils, canola oil tends to have less saturated fat.

See more: Georgia Canola Fields of Gold

Oils With Higher Smoke Points

Good for: oven-roasting, stir-frying, high-heat pan-frying

Grapeseed oil (400°F – 420°F)

Thanks to its high smoke point, this pantry hero makes an all-around great choice in the kitchen. Grapeseed oil works well when cooking at high heat, such as searing a steak, sauteing pork chops,or pan-frying vegetables. And because it boasts a clean, mild taste, it allows other ingredients (like herbs) to shine through, making it ideal when preparing vinaigrettes and salad dressings. Plus, it dishes up a healthy dose of vitamin E.

Sunflower oil (440°F – 450°F)

This odorless, flavorless oil makes it a superb neutral choice for cooking without overwhelming a dish’s flavor. And sunflower oil’s high smoke point makes it a good choice for baking, grilling, pan-frying, roasting, sauteing and searing. Rich in vitamin E, sunflower oil also works well when preparing salad dressings.

See more: What Makes Colorado Sunflower Oil Good to the Last Drop?

Peanut oil (450°F)

With a nutty taste and scent, peanut oil can add a sweet or savory flavor to many dishes, making it great for stir fries. Due to its high smoke point, reach for peanut oil for baking, grilling, pan-frying, roasting, sautéing and searing. It has a strong peanut taste, so make sure to pair it with foods sharing complementary flavors (Asian cuisine, for example). Compared to other cooking oils, peanut oil contains a high monounsaturated fat content.

Wondering about the best way to store your oils – in the fridge or in the pantry? In general, store cooking oils in a cool, dark cupboard away from the heat of the oven and stovetop. Some oils (like sunflower oil) turn rancid quicker than others, so buy them in smaller quantities and use within six to 12 months.

About the author: Lisa Beach is a freelance journalist and copywriter. Her work has been published in The New York Times, Good Housekeeping, USA Today, Eating Well, Parade, and dozens more. Check out her writer’s website at LisaBeachWrites.com.