In this ultimate guide we’ll cover all the best cooking oils you should be using in the kitchen, what they are, when and why you should use them, along with our best product suggestions for each oil, plus a few extra tips & tricks to help you along the way.
Why Cooking Oil Choice Matters
Before we get stuck in though, it’s important to know why your choice of cooking oil matters more than you might think. Fundamentally it all comes down to three factors: Health, Flavour, and Heat - as each oil brings its own strengths and limitations to the table. Let’s quickly break each one down:
Health
Different oils have different nutritional profiles. Some, like olive oil and avocado oil, are high in heart healthy monounsaturated fats and antioxidants. Others, like coconut oil, are rich in saturated fat and may raise cholesterol. The type of fat, level of processing, and presence of compounds like vitamin E or polyphenols all play a role in how healthy an oil truly is.
Flavour
Oil doesn’t just cook your food, it changes the way it tastes. Some oils, like extra virgin olive oil or unrefined coconut oil, have a bold, distinctive flavour that can enhance (or overpower) a dish. Others, like refined avocado oil or peanut oil, are much more neutral and let other ingredients shine. Choosing the right flavour profile is essential, especially for baking, dressings, or delicate dishes.
Heat
Every oil has a smoke point, which is the temperature at which it starts to break down, lose its nutritional value, and produce unpleasant (and sometimes harmful) compounds. If you’re frying, searing, or roasting at high temperatures, you’ll want a heat stable oil like avocado oil, refined coconut oil, or ghee. For low heat cooking or finishing touches, delicate oils like extra virgin olive oil work best.
Together, these three factors in health, flavour, and heat, form the foundation for choosing the right oil for the right job. In the sections below, we’ll break down how olive oil, coconut oil, avocado oil, sesame oil, peanut oil, and butter/ghee (bonus) stack up across each of these categories. We’ll also summarise other popular options so you’re aware how they compare to the best options when it comes to home cooking.
Cooking Oil Summary Table
Now before we dive into the details, and if you’re strapped for time, here’s a complete overview of how each cooking oil compares, and which oil you should be using based on your cooking situation. Also, feel free to save this image for future reference, that way you can quickly check which cooking oil you should be using whenever you’re next in the kitchen.
Olive oil is one of the oldest and most beloved cooking fats in the world. Made by pressing whole olives, it’s a cornerstone of Mediterranean cuisine and known for its rich, fruity flavour and impressive health profile. Most olive oil used in cooking is either extra virgin (the highest quality, cold pressed) or refined (lighter in flavour and colour, with a higher smoke point).
Extra virgin olive oil (EVOO) is prized for its taste and nutritional benefits, making it ideal for salad dressings, dipping, and low to medium heat cooking. Refined or “light” olive oils are better suited for higher heat applications where flavour is less important.
Health Benefits of Olive Oil
Olive oil is one of the healthiest oils available, especially in its extra virgin form.
Fat Breakdown: About 73% monounsaturated fat (”good fats”), primarily oleic acid. Low in saturated fat (”bad fats”) and contains minimal omega 6s.
Nutrients: Rich in vitamin E, vitamin K, and polyphenols (natural plant compounds with antioxidant and anti-inflammatory effects).
Health Claims: Studies link olive oil to improved heart health, reduced inflammation, lower risk of stroke, and support for brain function. It’s the backbone of the much praised Mediterranean diet.
Diet Compatibility: 100% plant based and perfect for vegan, vegetarian, keto, paleo, and clean eating lifestyles.
Flavour & Cooking Impact of Olive Oil
Flavour Profile: Fruity, peppery, and slightly bitter, especially in high quality extra virgin varieties.
Cooking Impact: EVOO adds a noticeable flavour that can elevate salads, pasta, roasted vegetables, or fish. For neutral flavour needs, it’s best to opt for refined olive oil instead.
Pairing Suggestions:
Drizzle on bruschetta or roasted tomatoes
Use in Mediterranean style marinades
Blend into hummus or salad dressings
Finish grilled meats or seafood with a splash
Smoke Point & Best Cooking Methods for Olive Oil
Extra Virgin Olive Oil: Smoke point is ~160–190°C (320–375°F)
Refined Olive Oil: Smoke point is ~220°C (428°F)
Best Uses:
EVOO: Sautéing, roasting (under 200°C), and finishing.
Refined: Pan frying, roasting, and baking.
Cost & Availability of Olive Oil
Availability: Extremely widely available in supermarkets, health stores, and online.
Price Range:
EVOO: £5–£15 / $6–$20 (depending on quality, region, and bottle size)
Refined: Cheaper, often used as a bulk cooking oil
Budget Tip: Look for certified EVOO with a harvest date and dark glass bottle. Avoid “pure” or “light” if you’re after flavour and health benefits.
How Olive Oil Compares to Other Cooking Oils
Avocado Oil - Avocado oil has a higher smoke point and more neutral flavour, making it better for high heat, but less flavourful raw.
Coconut Oil - Coconut oil is more stable at high heat but adds strong flavour and more saturated fat.
Peanut Oil - Peanut oil is better for deep frying but lacks the health benefits of olive oil.
Sesame Oil - Toasted sesame oil is great for flavour but not for everyday cooking. EVOO is more versatile.
Butter/Ghee - Ghee is great for high-heat and adds richness, but olive oil wins on heart health and versatility.
Tips & Tricks When Using Olive Oil
Store in a cool, dark place, as heat and light degrade the quality.
Look for certified EVOO (PDO, PGI, or COOC seals) for best quality.
Don’t waste expensive EVOO on frying, instead use it raw or for finishing.
Combine with balsamic vinegar or lemon juice for simple, flavourful dressings.
If it smells rancid or waxy, it’s past its prime and time to replace it.
Use extra virgin for raw or low heat uses, and keep a bottle of refined olive oil on hand for general cooking.
Best Olive Oil to Buy
Best Overall: Graza, “The Duo” Drizzle & Sizzle Set - This curated duo of extra virgin olive oils from Jaén, Spain covers all your needs. “Sizzle” is mellow, versatile, and heat tolerant for sautéing, roasting, or baking. “Drizzle” is bold, peppery, and perfect for cold uses like salads, soups, and cheeses. Additionally, stylish squeeze bottles make for a practical, high-quality kitchen staple.
Best Budget: Filippo Berio, Extra Virgin Olive Oil - A trusted pantry staple in homes around the world, Filippo Berio Extra Virgin Olive Oil delivers consistent quality at a great value. Made from a carefully controlled blend of olives from Italy, Greece, Spain, and Tunisia under a cold-press process, it offers a balanced, mild flavour with hints of olive fruit and a clear, clean finish.
Avocado Oil for Cooking
Overview of Avocado Oil
Avocado oil is made by pressing the flesh of ripe avocados, rather than the seed. Rich in monounsaturated fats and nutrients, it has gained popularity as a versatile, health-forward oil. Thanks to its neutral taste and very high smoke point, avocado oil is suitable for nearly every cooking method, from cold dressings to high heat searing.
There are two main types: unrefined avocado oil, which has a deep green colour and a subtle avocado flavour, and refined avocado oil, which is lighter in both taste and colour, as well as being more heat stable.
Health Benefits of Avocado Oil
Avocado oil is widely praised for its health profile, and is often considered on par with or even better than olive oil in some contexts.
Fat Breakdown: Roughly 70% monounsaturated fat, with low saturated fat and a balanced omega 3/6 ratio.
Nutrients: Naturally rich in vitamin E, lutein (great for eye health), and plant sterols that may help manage cholesterol.
Health Claims: Supports heart health, reduces inflammation, and may improve nutrient absorption when paired with vegetables. Some studies even suggest it helps lower blood pressure and LDL cholesterol.
Diet Compatibility: Ideal for keto, paleo, vegan, and low carb diets.
Flavour & Cooking Impact of Avocado Oil
Flavour Profile: Mild, buttery, and slightly grassy in unrefined form, whereas it’s almost neutral when refined.
Cooking Impact: Won’t overpower dishes, making it great for when you want the oil to disappear into the background.
Pairing Suggestions:
Roasted vegetables or potatoes
Stir fries or grilled meats
Homemade mayonnaise or aioli
Light salad dressings when you don’t want olive oil’s boldness
Smoke Point & Best Cooking Methods for Avocado Oil
Unrefined Avocado Oil: Smoke point is ~190–205°C (375–400°F)
Refined Avocado Oil: Smoke point is ~260–270°C (500–520°F)
Best Uses:
Unrefined: Sautéing, roasting under 200°C, dressings, and finishing
Refined: High-heat cooking like frying, grilling, stir-frying, and searing
Cost & Availability of Avocado Oil
Availability: Becoming more widely available in supermarkets, health food stores, and online
Price Range:
Unrefined: £8–£15 / $10–$20 for 500ml
Refined: Slightly less expensive, especially in larger quantities
Budget Tip: Look for cold pressed avocado oil in bulk or subscription formats for savings. Dark bottles are preferred for freshness.
How of Avocado Oil Compares to Other Cooking Oils
Olive Oil - Similar health profile but more heat stable and neutral in flavour
Coconut Oil - Avocado oil is less flavourful and lower in saturated fat
Peanut Oil - Peanut oil is cheaper and great for frying, but lacks nutrients
Sesame Oil - Avocado oil is more versatile, as sesame is mainly used for flavour
Butter/Ghee - Ghee adds flavour but avocado oil is lighter and vegan friendly
Tips & Tricks When Using Avocado Oil
Use refined avocado oil for all purpose cooking, including high heat searing and deep frying.
Use unrefined oil when you want flavour or health benefits in low to medium heat dishes.
Store in a cool, dark cupboard to maintain freshness and prevent oxidation.
Great oil for making homemade mayo due to its neutral taste and emulsion stability.
Works well in baking as a substitute for vegetable or canola oil.
Best Avocado Oil to Buy
Best Overall: Chosen Foods, 100% Pure Avocado Oil - Widely praised by chefs for its ultra high 260°C / 500°F smoke point and clean, neutral flavour, this naturally refined, non-GMO avocado oil is perfect for everything from searing steaks to roasting vegetables. Its purity, versatility, and consistent quality have made it a go to choice in both home and professional kitchens worldwide.
Trending: Good Phats, Spanish Light Avocado Oil - Good Phats Spanish Light Avocado Oil is a pure, naturally refined avocado oil from Spain with a light, neutral flavour and medium-high heat tolerance, perfect for frying, roasting, baking, and everyday cooking. Free from seed oils and additives, it’s available in both bottle (plastic/glass) and spray formats for versatile kitchen use.
Coconut Oil for Cooking
Overview of Coconut Oil
Coconut oil is extracted from the meat of mature coconuts and has been used in tropical cuisines for centuries. It’s solid at room temperature and turns liquid when warmed, making it a unique and versatile cooking fat. There are two main types used in cooking:
Virgin (unrefined) coconut oil - cold pressed with a strong coconut aroma and flavour
Refined coconut oil - neutral in taste and more suitable for high heat cooking
It’s particularly popular in vegan, paleo, and keto diets due to its stable fat composition and medium chain triglycerides (MCTs), which are metabolised differently than other fats.
Health Benefits of Coconut Oil
Coconut oil is a highly debated oil in nutrition circles, as it’s praised by some and cautioned against by others. Here’s a balanced look:
Fat Breakdown: Around 90% saturated fat, primarily lauric acid, with small amounts of monounsaturated and polyunsaturated fats
Nutrients: Contains MCTs (medium-chain triglycerides) that are quickly used for energy
Health Claims:
Supports energy and metabolism (especially in keto diets)
Lauric acid has antibacterial and antimicrobial properties
Controversially linked to raising both LDL and HDL cholesterol
Diet Compatibility: Common in keto, paleo, and vegan cooking, although not universally recommended for heart health
Flavour & Cooking Impact of Coconut Oil
Flavour Profile:
Virgin coconut oil: Distinct, tropical, coconut aroma and taste
Refined coconut oil: Much more neutral, barely noticeable flavour
Cooking Impact:
Can enhance baked goods, curries, and stir fries
May clash with savoury dishes unless refined
Pairing Suggestions:
Thai or Indian curries
Baking (e.g., banana bread, granola)
Stir frying with ginger, garlic, and lime
Vegan or dairy-free recipes in place of butter
Smoke Point & Best Cooking Methods for Coconut Oil
Virgin Coconut Oil: Smoke point is ~175°C (350°F)
Refined Coconut Oil: Smoke point is ~205°C (400°F)
Best Uses:
Virgin: Low to medium heat cooking, baking, flavour forward recipes
Refined: Medium to high heat cooking like sautéing, roasting, shallow frying
Cost & Availability of Coconut Oil
Availability: Widely available in supermarkets, health food stores, and online
Price Range:
Virgin: £5–£10 / $6–$12 for 300–500ml
Refined: Slightly cheaper and sold in larger tubs for cooking
Budget Tip: Buy in bulk jars or solid blocks if you use coconut oil regularly
How Coconut Oil Compares to Other Cooking Oils
Olive Oil - Coconut oil is more stable at higher heat but has more saturated fat and stronger flavour
Avocado Oil - Avocado oil is more neutral, healthier for the heart, and better for universal use
Peanut Oil - Peanut oil is better for frying, whereas coconut oil adds flavour and has a unique fat profile
Sesame Oil - Both are strong in flavour, but sesame is used more as a finishing oil
Butter/Ghee - Ghee has similar heat stability and flavour impact but contains dairy solids (unless clarified)
Tips & Tricks When Using Coconut Oil
Use refined coconut oil for cooking savoury dishes where you don’t want coconut flavour
Use virgin coconut oil to add richness and aroma to sweet or tropical style meals
In baking, substitute coconut oil 1:1 for butter in many recipes
Solid at room temperature, but scoop and melt gently before use
Great as a butter substitute in vegan or dairy-free dishes
Store in a cool, dry place, as no refrigeration needed
Best Coconut Oil to Buy
Best Overall: Sevenhills, Extra Virgin Raw Coconut Oil - Award winning for its fresh, creamy flavour, this cold-pressed, unrefined coconut oil delivers the pure essence of ripe coconuts. With a vibrant aroma and smooth texture, it’s ideal for baking, tropical curries, and smoothies.
Best Organic: Dr Bronner’s Whole Kernel Virgin Coconut Oil - USDA and Regenerative Organic Certified, this virgin coconut oil has a rich, nutty flavour from expeller pressed whole kernel coconuts. Fair trade sourced and versatile, it’s perfect for stir fries and baking, making it a staple for eco conscious kitchens.
Sesame Oil for Cooking
Overview of Sesame Oil
Sesame oil is made from pressed sesame seeds and comes in two main types: untoasted (light) sesame oil, and toasted (dark) sesame oil. The toasted version is the more common variety used in home kitchens, as it has a deep amber colour and a bold, nutty aroma. Sesame oil is a staple in East Asian, South Asian, and Middle Eastern cuisines and is most often used as a flavouring oil rather than a primary cooking fat.
Unlike oils like olive or avocado, sesame oil is rarely used for frying or roasting, as its strength lies in adding intense flavour to marinades, stir fries, dressings, and finishing touches.
Health Benefits of Sesame Oil
Sesame oil offers a solid nutritional profile, especially in unrefined or cold pressed form.
Light/untoasted: Suitable for medium heat stir frying or sautéing
Note: Sesame oil is not ideal for deep frying or prolonged high heat cooking
Cost & Availability of Sesame Oil
Availability: Widely available in both Western and Asian grocery stores, as well as online
Price Range:
Toasted: £3–£8 / $4–$10 for 250–500ml
Light/refined: Typically slightly cheaper
Budget Tip: Larger bottles are more cost effective, but store sealed and away from heat/light to prevent oxidation
How Sesame Oil Compares to Other Cooking Oils
Olive Oil - Olive oil is more versatile and neutral, whereas sesame oil is best for finishing or flavouring
Avocado Oil - Avocado oil is better for high heat and frying; sesame oil is all about flavour
Coconut Oil -Coconut oil adds sweetness and richness, whereas sesame oil adds depth and savoury punch
Peanut Oil - Peanut oil is great for frying, whereas sesame oil is better for final seasoning
Butter/Ghee - Ghee adds richness and body, whereas sesame oil adds complex, nutty top notes
Tips & Tricks When Using Sesame Oil
Use sparingly, as a few drops can transform a dish
Add at the end of cooking to preserve flavour and avoid burning
Combine with soy sauce, rice vinegar, ginger, or garlic for easy sauces
Store in a cool, dark place, or refrigerate if not used frequently
Avoid using it as your everyday cooking oil, as it’s a specialty oil, not a workhorse
Best Sesame Oil to Buy
Best Overall: Kadoya, Toasted Sesame Oil - A chef favourite with a deep, nutty, and smoky flavour from expertly roasted sesame seeds. Just a splash transforms stir fries, dressings, and noodle dishes, adding rich aroma and depth. A little goes a long way, so store it cool to preserve its bold character.
Runner Up: La Tourangelle, Toasted Sesame Oil - Expeller-pressed from perfectly roasted sesame seeds, this artisan oil delivers a warm, nutty richness that elevates stir fries, noodles, marinades, and dressings. Bold yet balanced, it adds authentic depth to Asian inspired cooking and is a staple in both home and professional kitchens.
Peanut Oil for Cooking
Overview of Peanut Oil
Peanut oil, also known as groundnut oil, is made from the seeds of the peanut plant. It’s a popular oil for high heat cooking, especially in Asian and Southern cuisines, thanks to its high smoke point, mildly nutty flavour, and crisp finish in fried foods.
There are two main types:
Refined Peanut Oil - Neutral flavour, widely used in commercial and home frying
Unrefined/Cold-Pressed Peanut Oil - More peanut flavour, lower smoke point, and often used in dressings or for flavour
It’s heat stability, affordability, and performance in frying make it a go-to oil for many kitchens.
Health Benefits of Peanut Oil for Cooking
Peanut oil has a relatively balanced fat profile but is higher in omega 6 than some other oils. It performs well nutritionally in moderation, especially when balanced with other oils.
May help improve heart health when used instead of saturated fats
Supports cholesterol balance (due to phytosterols)
Highly stable at heat, reducing formation of harmful compounds during frying
Diet Compatibility: Suitable for vegan, vegetarian, paleo, and high-heat diets
Note: Peanut oil is refined to remove allergens in many commercial products, but cold-pressed or unrefined versions may still trigger peanut allergies.
Nutty notes complement Asian style marinades and stir fries
Pairing Suggestions:
Stir fried noodles, tofu, or vegetables
Southern style fried chicken or catfish
Peanut based sauces (e.g. satay, Thai curry)
Any deep fried dish requiring a clean, light finish
Smoke Point & Best Cooking Methods for Peanut Oil
Refined Peanut Oil: Smoke point is ~225–230°C (437–446°F)
Unrefined Peanut Oil: Smoke point is ~160°C (320°F)
Best Uses:
Refined: Deep frying, stir frying, high heat roasting
Unrefined: Dressings, marinades, and low heat flavouring
Cost & Availability of Peanut Oil
Availability: Common globally, especially in Asian supermarkets and mainstream grocery stores
Price Range:
Refined: £3–£7 / $4–$8 per litre
Cold-pressed/gourmet: More expensive, smaller bottles
Budget Tip: Large jugs of refined peanut oil are very cost effective for frequent frying
Peanut Oil Compared to Other Cooking Oils
Olive Oil - Olive oil is healthier for daily use, whereas peanut oil is better for frying
Avocado Oil - Avocado oil is healthier and more neutral but more expensive
Coconut Oil - Coconut oil adds stronger flavour and is higher in saturated fat
Sesame Oil - Sesame oil is more for flavouring, whereas peanut oil is a base for high-heat cooking
Butter/Ghee - Peanut oil is neutral and vegan friendly, whereas ghee adds richness but contains dairy fats
Tips & Tricks When Using Peanut Oil
Use for deep frying, as it doesn’t break down quickly and gives food a light, crispy finish
Combine with toasted sesame oil or soy sauce for a nutty, umami packed stir fry base
Store in a cool, dark place to maintain freshness
Avoid reusing peanut oil more than 2-3 times, and strain it if you do
Choose refined for cooking, cold-pressed for flavour
Best Peanut Oil to Buy
Best Overall: La Tourangelle, Roasted Peanut Oil - This artisan, unrefined oil is slow roasted and expeller-pressed in small batches using traditional methods. It brings a deep, nutty aroma and rich flavour, making it ideal for adding character to stir fries, baking, or drizzling over dishes. Though its smoke point is medium-high, it’s best appreciated as a flavourful finish rather than a high-heat frying workhorse.
Runner Up: Spectrum Culinary, Organic Peanut Oil - USDA Organic and expeller-pressed from high oleic peanuts, this neutral high-smoke-point oil (up to 238°C / 460 °F) is perfect for frying, sautéing, and roasting. Clean flavour and dependable heat performance make it a premium pantry staple.
Butter & Ghee for Cooking
Overview of Butter & Ghee for Cooking
Butter and ghee are both animal based fats derived from milk. Butter is made by churning cream and contains water and milk solids, while ghee is a type of clarified butter where the water is evaporated, and milk solids are removed, leaving behind pure butterfat.
Butter is a classic cooking fat in European and Western cuisines, known for its rich, creamy flavour. Ghee, traditionally used in Indian, Middle Eastern, and Ayurvedic cooking, is prized for its high smoke point, long shelf life, and digestibility.
Though not plant based like the other oils on this list, both are incredibly popular for cooking due to their flavour and performance in the kitchen.
Health Benefits of Butter & Ghee for Cooking
Both butter and ghee have been re-evaluated in recent years, as although high in saturated fat, they also contain unique compounds with potential health benefits when consumed in moderation.
Smoke Point & Best Cooking Methods for Butter & Ghee for Cooking
Butter: Smoke Point is ~150–175°C (300–350°F)
Ghee: Smoke Point is ~230°C (450°F)
Best Uses:
Butter: Baking, low heat sautéing, flavour base for sauces
Ghee: Stir-frying, roasting, deep frying, or high heat cooking without burning
Cost & Availability of Butter & Ghee for Cooking
Availability: Extremely common worldwide
Price Range:
Butter: £1.50–£4 / $2–$6
Ghee: £5–£10 / $6–$15 depending on size and quality
Budget Tip: You can make ghee at home by gently simmering butter and straining out the solids.
Butter & Ghee Compared to Other Cooking Oils
Olive Oil - Olive oil is healthier and vegan, whereas butter adds flavour but burns at high heat
Avocado Oil - Avocado oil is more neutral and better for everyday cooking
Coconut Oil - Both have saturated fats, but coconut oil is plant based and has a tropical taste
Peanut Oil -Peanut oil is better for deep frying; ghee adds more richness and aroma
Sesame Oil - Sesame oil is stronger in flavour, whereas butter/ghee offers creamy texture and richness
Tips & Tricks When Using Butter & Ghee
Use unsalted butter for cooking so you can control the salt level in your food.
Use ghee instead of butter for high heat cooking or to avoid burning
Keep butter cold for baking, but use room temperature butter for sauces and spreading
Add ghee at the end of cooking for a rich, nutty finish
Store ghee at room temperature (sealed) for several months (no refrigeration needed)
Best Butter & Ghee Products to Buy
Best Butter: Kerrygold, Pure Irish Butter - The gold standard for butter, made from the milk of grass fed Irish cows. With 82% butterfat, it’s rich, golden, and luxuriously creamy, making it perfect for baking, cooking, or simply spreading on fresh bread.
Best Ghee: 4th & Heart, Ghee Clarified Butter - A top tier, pasture raised clarified butter with a high smoke point (~252°C / 485 °F), perfect for searing, frying, and roasting without burning. Lactose free and rich in nutty flavour and fat soluble vitamins, it excels in both cooking and finishing dishes.
Honourable Mentions: Other Popular Cooking Oils
While this guide focuses on oils that offer the best balance of health, flavour, and performance, there are several other oils you’ll find in kitchens around the world. Here’s a quick look at the most common ones, and why they didn’t make our core list.
Sunflower Oil for Cooking
Pros: Neutral flavour, high smoke point (especially high-oleic versions), affordable
Cons: Most sunflower oil is high in omega 6, heavily refined, and low in nutrients
Verdict: Okay in moderation, but better to swap for avocado or refined olive oil
Corn Oil for Cooking
Pros: Inexpensive, widely used in commercial kitchens
Cons: Ultra processed, high omega 6 content, low in beneficial nutrients
Verdict: Not recommended for home cooking, choose more stable nutrient-rich oils instead
Rapeseed Oil (Canola Oil) for Cooking
Pros: Mild flavour, decent omega 3 content, widely available
Cons: Often genetically modified (in the US), highly refined, and processed at high heat
Verdict: Acceptable for high heat cooking, but refined avocado oil is a healthier alternative
Grapeseed Oil for Cooking
Pros: Neutral flavour, good for dressings and sautéing
Cons: High omega 6, typically solvent extracted, not ideal for high heat cooking
Verdict: Use occasionally in dressings, but not ideal as a primary cooking oil
Rice Bran Oil for Cooking
Pros: High smoke point, mild flavour, used in Asian cuisines
Cons: Often industrially refined, can be oxidised easily
Verdict: Reasonable for frying, but lacks the health profile of better quality oils
Walnut, Flaxseed, Hemp & Pumpkin Seed Oils for Cooking
Pros: Rich in omega 3 and micronutrients, making it great for dressings and cold use
Cons: Low smoke points, not suitable for cooking
Verdict: Use only raw, and ideal in dressings, dips, or finishing oils
Other Cooking Oils Conclusion
These oils are popular for various reasons, such as price, availability, and tradition. However, for daily cooking, it’s best to stick with oils that are less processed, more stable at heat, and bring real nutritional value to your food. If you’re currently using one of these as your default, this guide can help you make a smarter swap.
Frequently Asked Questions About Cooking Oils
What’s the healthiest oil to cook with?
It depends on how you’re cooking. Extra virgin olive oil is widely considered the healthiest all purpose oil, especially for low to medium heat. It’s rich in antioxidants and monounsaturated fats. For high heat cooking, avocado oil and ghee are excellent choices thanks to their stability and clean fat profiles.
Which cooking oil has the highest smoke point?
Refined avocado oil has one of the highest smoke points, around 270°C (520°F). It’s ideal for searing, frying, and grilling at high temperatures without breaking down.
Can I fry with olive oil?
Yes, refined olive oil is suitable for frying and has a smoke point around 220°C (428°F). While extra virgin olive oil has a lower smoke point, it’s still safe for shallow frying and sautéing at moderate heat.
What’s the best oil for deep frying?
Go for oils with high smoke points and neutral flavour:
Avocado oil (healthiest but expensive)
Peanut oil (crisp results, affordable)
Refined sunflower or canola oil (budget friendly)
Avoid delicate oils like extra virgin olive oil, butter, or toasted sesame oil for deep frying.
What’s the difference between refined and unrefined oils?
Unrefined (virgin/cold-pressed): Minimal processing, retains flavour and nutrients, lower smoke point
Refined: Neutral taste, higher smoke point, better for high heat cooking but fewer nutrients
Choose based on whether you want flavour and nutrients or heat stability.
Can you reuse cooking oil?
Yes, but only a few times, and mainly for deep frying:
Strain it through cheesecloth to remove food particles
Store it in a sealed container in a cool, dark place
Discard it if it smells off, smokes at low temps, or turns dark
Use stable oils like peanut, avocado, or ghee for best reusability.
Do oils go bad? How long do they last?
Yes, all oils can go rancid over time. Shelf life varies:
Refined oils: 12-24 months unopened, 6-12 months opened
Unrefined oils (like EVOO or sesame): Shorter shelf life, especially if exposed to light or heat
Ghee: Up to a year, even at room temp
Always store oils in dark, airtight containers away from heat and light.
Is it okay to mix different cooking oils?
Yes, you can mix oils. For example, combining butter and olive oil adds flavour while raising the smoke point. Many commercial blends (e.g. vegetable oil) are already mixed.
Just avoid mixing oils with vastly different smoke points if you’re cooking at high heat.
What’s the best oil for salad dressings or raw use?
Extra virgin olive oil is the classic choice with it being flavourful and healthy
Avocado oil is a more neutral option with a smooth texture
Toasted sesame oil adds an Asian inspired punch
Cold-pressed walnut or flaxseed oil (not for cooking) also work well in dressings
Which oils are best for baking?
Use oils with a neutral flavour and stable fat profile:
Refined avocado oil
Light olive oil
Refined coconut oil (adds slight sweetness)
Canola or vegetable oil (most common in traditional recipes)
What oils should I avoid or limit?
Limit heavily refined seed oils high in omega 6, especially if consumed frequently:
Soybean oil
Corn oil
Cottonseed oil
Generic “vegetable oil” blends
These aren’t dangerous in small amounts, but excessive omega 6 intake can contribute to inflammation over time.
Is coconut oil healthy or not?
Coconut oil is high in saturated fat (~90%) and has a unique fat profile (MCTs), which makes it popular in keto and paleo diets. While it’s stable at high heat, some health authorities advise limiting it if you’re managing cholesterol.
Use it in moderation, and balance it with oils rich in unsaturated fats.
Is butter or ghee better for cooking?
Butter has great flavour but burns easily, so use for low heat cooking or baking
Ghee is more stable, with a high smoke point and intense flavour, making it ideal for frying and high heat sautéing. Additionally, ghee is lactose free.
Butter (contains milk), Ghee (made from butter, though lactose free)
Do different cuisines prefer different oils?
Mediterranean - Olive oil
Indian - Ghee, mustard oil, coconut oil
East Asian - Peanut oil, sesame oil
Southeast Asian - Coconut oil, palm oil, peanut oil
Western baking - Butter, canola, vegetable oil
Keto/paleo - Ghee, avocado oil, coconut oil
Next Steps in the Kitchen
Now it can certainly be a little overwhelming when it comes to choosing which cooking oil to use, and oftentimes sticking to one for everything might seem like the simplest option, but… as we’ve seen above you’d be leaving so much potential flavour and health benefits on the table, as well as running the risk of burning both your food/pans. As such, here’s a summary of the best next steps:
Reassess your kitchen oils: Check what you’re using now. Are there better choices for your typical cooking style?
Start with two oils: For most home cooks, a simple setup of:
One high-heat neutral oil (e.g. avocado or refined peanut)
One flavour-forward oil (e.g. extra virgin olive or toasted sesame)
Upgrade gradually: You don’t need to overhaul your pantry overnight. Start replacing lower quality oils as you run out.
Store smart: Protect your oils from heat and light to preserve flavour and nutrients.
Finally, good cooking doesn’t mean using fancy tools or expensive ingredients, it often starts with better basics, and upgrading your oil game is one of the easiest, highest ROI changes you can make in your kitchen.
If you found this guide helpful, feel free to bookmark it or share it with someone else who either loves to cook, or wants to up their cooking game.
