The Best Cooking Oils and Fats

Confused as to whether you should be using olive or canola oil? You’re not alone. Understanding what oils and fats to use and for what can be perplexing. So here is a breakdown of the best cooking oils and fats you can start using today.

Understanding Fats and Cooking Oils

Fat is a macronutrient that comes in various forms and is found in plant and animal foods. Dietary fats are made up of glycerol and fatty acids, which can be saturated or unsaturated depending on their bond structure ⁽¹⁾.

• Saturated Fats: Contain no double bonds in their structure, as the chain is “saturated” with hydrogens. They are generally solid at room temperature and are less prone to damage by heat. Saturated fats are primarily found in animal fats, but are also found in some plant oils.
• Monounsaturated Fats: Contain a single double bond in their structure. They are liquid at room temperature, are generally considered stable, and are more resistant to oxidation compared to polyunsaturated fats. Monounsaturated fats are primarily found in plant oils, but are found in some animal fats as well.
• Polyunsaturated Fats: Contain multiple double bonds in their structure. They are liquid at room temperature, are the least stable, and are, therefore, the most susceptible to oxidative damage from light, heat, and air. Polyunsaturated fats are primarily found in plant oils.

It’s essential to note that all cooking oils and fats contain a mixture of saturated and unsaturated fats; however, they are classified by the type of fat they contain the most. All dietary fats, including saturated, monounsaturated, and polyunsaturated fats, are considered healthy fats as they all play vital roles in the body and are essential for optimal human health.

Processing of Oils

All cooking oils and fats are considered processed foods; however, their level of processing differs based on their production method. The two extraction methods used to produce edible oils are mechanical extraction and solvent extraction ⁽²⁾.

• Mechanical extraction relies on physical force, like pressing, to separate components and extract oil. The primary types of mechanical extraction are screw presses, hydraulic presses, and centrifuges.
• Solvent extraction, also known as chemical extraction, uses a liquid solvent to dissolve and separate the desired substance. Solvent extraction is considered more efficient and is commonly used for commercial and commodity oils.

Compared to solvent extraction, mechanical extraction is a more natural form of processing. It mitigates the risk of potential solvent contamination and helps retain more of the nutritional value of the oil, in large part due to the ability to control temperature ^{(3, 4)}.

Physical processes like pressing and grinding can be done at lower temperatures, or even at ambient temperatures, which allows for a higher oil quality and more nutrients. Moreover, oils extracted by mechanical processing do not require refining, while oils extracted by solvent processing must be refined to be edible.

Unrefined vs. Refined Oils

Refined oils undergo more processing than unrefined oils. Unrefined oils do not undergo any additional processing once extracted, outside of filtration, while refined oils undergo additional processing, including degumming, neutralization, bleaching, deodorization, dewaxing, and/or winterization ^(5, 6).

Unrefined oils are sometimes referred to as “virgin”, particularly with olive oil and coconut oil. The term virgin refers to an unrefined oil extracted from olives or coconuts using only mechanical means, without the use of heat or chemicals ⁽⁷⁾.

While refined oils undergo more processing, they offer several advantages, including longer shelf life and higher smoke point.

What is smoke point and does it matter?

The smoke point of an oil or fat is the temperature at which it produces visible smoke. More specifically, it is when organic matter in the oil, such as phenols, proteins, or fatty acids, reaches its ignition temperature and starts burning ⁽⁸⁾.

Cooking with an oil at its smoke point will result in off flavors in the food and cause oxidative damage to the oil itself. Unrefined unsaturated fats are more susceptible to oxidative damage at lower temperatures than saturated fats, and will be subject to damage well below the oil’s smoke point ⁽⁹⁾. The more saturated or refined an oil is, the higher the temperature it can withstand before damage is caused.

Generally speaking, saturated fats have a high smoke point, monounsaturated fats have a moderate smoke point, while polyunsaturated fats have a low smoke point. However, monounsaturated and polyunsaturated oils that have been refined have higher smoke points than their unrefined versions. Oils with higher smoke points are considered better for higher heat cooking.

Smoke Point of Oils and Fats

The smoke point of oils and fats is classified by temperature and grouped into high, medium, and low heat cooking.

• High Heat: 400°F (204°C) to 600°F (316°C), best for deep frying, stir frying, and searing
• Medium Heat: 300°F (149°C) and 400°F (204°C), best for baking, pan frying, and sautéing
• Low Heat: 185°F (85°C) and 300°F (149°C), best for simmering, stewing, and slow cooking
• No Heat: Best for salad dressings and finishing

Here is a chart of the smoke point of common cooking oils and fats, in Fahrenheit (°F) and Celsius (°C), as well as their primary fat source, and ideal cooking use ^{(10, 11, 12)}.

Oil	Smoke Point	Cooking Use	Main Fat Type
Avocado oil (refined)	520°F (271°C)	High heat	Monounsaturated
Avocado oil (unrefined)	350°F (177°C)	Medium heat	Monounsaturated
Canola oil	400°F (204°C)	High heat	Monounsaturated
Coconut oil (refined)	400°F (204°C)	High heat	Saturated
Coconut oil (unrefined)	350°F (177°C)	Medium heat	Saturated
Corn oil	450°F (232°C)	High heat	Polyunsaturated
Flax seed oil	225°F (107°C)	No heat	Polyunsaturated
Grapeseed oil	390°F (199°C)	High heat	Polyunsaturated
Hemp oil	330°F (166°C)	Low heat	Polyunsaturated
Olive oil (light)	450°F (232°C)	High heat	Monounsaturated
Olive oil (virgin)	420°F (216°C)	High heat	Monounsaturated
Olive oil (extra virgin)	350°F (177°C)	Medium heat	Monounsaturated
Peanut oil (refined)	450°F (232°C)	High heat	Monounsaturated
Peanut oil (unrefined)	320°F (160°C)	Medium heat	Monounsaturated
Rice bran oil	450°F (232°C)	High heat	Monounsaturated
Safflower oil	450°F (232°C)	High heat	Polyunsaturated
Sesame oil (refined)	410°F (210°C)	High heat	Polyunsaturated
Sesame oil (unrefined)	350°F (177°C)	Medium heat	Polyunsaturated
Soybean oil	450°F (232°C)	High heat	Polyunsaturated
Sunflower oil (refined)	450°F (232°C)	High heat	Polyunsaturated
Sunflower oil (unrefined)	225°F (107°C)	Low heat	Polyunsaturated
Vegetable oil	400°F (204°C)	High heat	Polyunsaturated
Fat	Smoke Point	Cooking Use	Main Fat Type
Butter	350°F (177°C)	Medium heat	Saturated
Duck fat	375°F (191°C)	Medium-high heat	Saturated
Ghee (Clarified butter)	450°F (232°C)	High heat	Saturated
Lard (Pork fat)	370°F (188°C)	Medium-high heat	Saturated
Schmaltz (Chicken fat)	375°F (191°C)	Medium-high heat	Saturated
Tallow	400°F (204°C)	High heat	Saturated
Vegetable shortening	360°F (182°C)	Medium heat	Saturated

List of the Best Cooking Oils and Fats

Here is a list of the best cooking oils and fats based on accessibility, usability, price point, smoke point, and nutritional value, in no particular order.

1. Olive Oil

Olive oil is arguably the best vegetable oil; it’s easy to find, highly versatile, and full of healthy fats. It’s a good source of monounsaturated fatty acids, particularly oleic acid, which are commonly known as “heart-healthy fats” and have been shown to help improve cholesterol profiles by lowering LDL cholesterol ^{(13, 14, 15)}.

Olive oil is available in various forms, including light or refined olive oil, virgin olive oil, and extra-virgin olive oil, and can be used in high, medium, and low-heat cooking. Light olive oil has a higher smoke point and is, therefore, more ideal for sautéing, roasting, and grilling, while extra-virgin olive oil is best used for dips, salads, and dressings.

2. Butter

Butter is primarily a source of saturated fat and, therefore, a good cooking fat. While historically demonized, butter is in fact a minimally processed food and a good source of vitamins A, D, E, and K2, and its milk solids contribute to its flavor and richness ⁽¹⁶⁾.

Butter has a higher water content than other cooking fats and oils, which causes it to burn at lower temperatures. Due to its lower smoke point, butter is not ideal for high-heat cooking and is best used for baking, sautéing, and pan-frying. Both salted and unsalted butter can be used for cooking; the choice comes down to preference.

3. Avocado Oil

Extracted from the pulp of the avocado fruit, avocado oil is a good cooking oil and a great source of healthy fats ⁽¹⁷⁾. Not only does it have the highest smoke point of all plant oils, but it’s a neutral oil, which makes it ideal for all forms of cooking.

There are two main types of avocado oil: unrefined (virgin) and refined. Refined avocado oil can reach a smoke point over 500°F, making it ideal for frying, searing, roasting, and grilling, while virgin avocado oil has a smoke point of 350°F, similar to extra-virgin olive oil, making it good for marinades, dressing, and drizzling.

4. Ghee

Ghee is a form of clarified butter and a good cooking fat. It’s made from butter that has been simmered and strained to remove all water and milk solids, resulting in a rich, concentrated butterfat. Much like butter, it’s primarily a source of saturated fat and vitamins A, D, E, and K2 ⁽¹⁸⁾.

Ghee has a high smoke point, making it good for high-heat cooking. It’s good for frying, sautéing, and roasting, and is a key ingredient in many traditional South Asian dishes like dals, curries, and baked goods.

5. Coconut Oil

Coconut oil is roughly 90% saturated fat, making it an ideal oil for heating and cooking ⁽¹⁹⁾. Compared to many other plant oils, coconut is very stable and good for high-heat cooking. It’s also a rich source of medium-chain triglycerides (MCTs), which are known for potential health benefits, including weight loss and management, improved cognitive performance, and providing a quick energy source ⁽²⁰⁾.

Refined coconut oil has a higher smoke point and more neutral flavor than virgin coconut oil, which has a more coconut flavor. It can be used for frying, stir-frying, and used in baking as a 1:1 ratio substitute for butter in vegan and vegetarian recipes.

6. Peanut Oil

Peanut oil is a vegetable oil derived from peanuts and is a good cooking oil. It’s commonly used in South American and Asian cuisine for frying and deep frying, but can also be used for baking and dressing, and is a good source of vitamin E ⁽²¹⁾.

Because peanuts are technically a legume, peanut oil is much more stable and has a higher smoke point than other nut oils. Refined peanut oil has a smoke point of 450°F and is better for high-heat cooking than unrefined peanut oil, which has a smoke point of 320°F.

7. Tallow

Tallow is rendered beef fat, but can also be made from mutton, and is rich in saturated fats, making it good for cooking. It has a creamy-white or light-yellow color, is solid at room temperature, and is a good source of fat-soluble vitamins A, D, E, and K ⁽²²⁾.

Beef tallow has a rich, savory flavor and a high smoke point, making it ideal for frying, searing, and sautéing. It also has several non-cooking uses and is commonly used in candles, soaps, and topical skincare.

8. Sesame Oil

Sesame oil is a flavorful seed oil that is particularly good for medium-heat cooking. There are two main types of sesame oil: untoasted (or light) and toasted (or dark). Light sesame oil is made from raw sesame seeds, while toasted sesame oil is made from toasted sesame seeds. All sesame oil is rich in healthy monounsaturated fats and is a good source of antioxidants ⁽²³⁾.

Seed oils are a form of vegetable cooking oil extracted from seeds of the plants, as opposed to fruits or pulp. A common concern with seed oils is their high content of polyunsaturated fatty acids (PUFAs), namely omega-6 fatty acids, and their potential link to inflammation. However, when consumed in moderation in an otherwise healthy diet rich in omega-3 fatty acids, their consumption is not of concern ^{(24, 25, 26)}.

With its nutty flavor, sesame oil works particularly well in stir-fries and Asian-inspired dishes. Like other oils, sesame oil can be found in refined and unrefined forms, and refined sesame oil is better for higher heat cooking.

9. Lard

Lard, also known as pork fat, is a versatile and flavorful cooking fat that can be used in a variety of ways. It is made by heating the fat at a low temperature until it liquefies and separates from the remaining tissues to remove impurities. Lard, particularly that from pastured pigs, is a good source of vitamin D ^{(27, 28)}.

Lard has a medium-high smoke point and works well for everything from frying to baking. Also, like tallow, lard is used in non-cooking techniques such as candle making and skincare.

What cooking oils should you avoid?

Trans fats, also known as trans fatty acids (TFAs), are generally considered unhealthy fats. While trans fats naturally occur in foods from ruminant animals, industrially produced artificial trans fats have been linked to adverse health outcomes, including systemic inflammation, endothelial dysfunction, arrhythmia, and insulin resistance ⁽²⁹⁾.

Artificial trans fats are found in partially hydrogenated oils and are produced through a process known as hydrogenation ⁽³⁰⁾. This chemical process adds hydrogen to the unsaturated bonds on the fatty acid chains to turn an unsaturated fat into a saturated fat, produce a solid fat, and increase its melting point.

The primary sources of artificial trans fats from cooking oils in the American diet are margarines and vegetable shortenings, and are best limited or avoided.