7 Healthiest Cooking Oils (and 5 to Avoid), According to Nutritionists
Choose fats that boost heart health and maintain flavor at every temperature.
Choosing the right cooking oil can make a significant difference in both the flavor and nutritional value of your meals. From salad dressings to high-heat frying, each oil has a unique set of properties—from fat composition to antioxidant content and smoke point—that affect its suitability for different uses. This guide, backed by expertise from registered dietitians and the latest research, will help you select the healthiest oils for your kitchen and steer clear of those that offer fewer benefits for your overall wellness.
What Makes a Cooking Oil Healthy?
There are several factors that determine whether a cooking oil is considered healthy:
- Fat Composition: Healthier oils are typically higher in unsaturated fats (monounsaturated and polyunsaturated) and lower in saturated trans fats.
- Antioxidants: Some oils, like extra virgin olive oil, are rich in polyphenols and vitamin E, which help reduce inflammation and oxidative stress.
- Smoke Point: The temperature at which an oil starts to smoke and break down, potentially forming harmful compounds. Using the right oil for the right cooking method is key.
- Processing: Less refined oils retain more nutrients, while highly processed oils may lose beneficial compounds.
The 7 Healthiest Oils to Cook With
Below, we review the seven top nutritionist-approved oils, summarizing their primary health benefits, ideal cooking uses, and smoke points.
1. Extra Virgin Olive Oil (EVOO)
Extra virgin olive oil is a staple of the Mediterranean diet and widely considered the gold standard for healthy cooking fats. It is high in monounsaturated fats, particularly oleic acid, and packed with antioxidants, including fat-soluble vitamin E and polyphenols.
- Health benefits: Linked to reduced risks of chronic diseases (such as heart disease, diabetes, and certain cancers) and a boost in longevity. Recent studies show regular olive oil consumption may reduce all-cause mortality and dementia risk.
- Processing: Extra virgin indicates cold-pressed, unrefined oil with the full spectrum of phytonutrients and a rich, peppery flavor.
- Uses: Best for salad dressings, finishing dishes, sautéing, and roasting at moderate temperatures. Cooking vegetables in olive oil can actually increase the bioavailability of certain phytonutrients.
- Smoke point: 325–375°F (extra virgin); 465°F (refined).
Nutritionist pick: Kosterina Olive Oil
2. Avocado Oil
Avocado oil is another nutrition powerhouse, rich in monounsaturated fats and vitamin E. It boasts an exceptionally high smoke point, making it versatile for numerous cooking methods.
- Health benefits: Promotes heart health, contains antioxidants, and may help reduce cholesterol and boost nutrient absorption from foods.
- Uses: Ideal for frying, searing, sautéing, and grilling due to its neutral flavor and high smoke point.
- Smoke point: 480–520°F (refined).
Nutritionist pick: Chosen Foods 100% Pure Avocado Oil
3. Sunflower Oil (High Oleic)
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Sunflower oil, particularly the “high oleic” variety, is rich in monounsaturated oleic acid, low in saturated fat, and contains vitamin E and K.
- Health benefits: Supports balanced cholesterol levels, heart health, and may reduce inflammation.
- Types: High oleic sunflower oil is the best choice for health and stability when cooking.
- Uses: Best for frying, sautéing, and grilled sandwiches due to its light, neutral flavor.
- Smoke point: 450°F.
Nutritionist pick: Fresh Press Farms Extra Virgin High Oleic Acid Sunflower Oil
4. Untoasted Sesame Oil
While toasted sesame oil is best used as a finishing flavor, untoasted sesame oil is a versatile, neutral oil suitable for medium-heat cooking. It is higher in unsaturated fats and contains potent antioxidants.
- Health benefits: May have anti-inflammatory effects and support heart health. Emerging evidence suggests a role in reducing arterial plaque and cholesterol levels.
- Uses: Sautéing, roasting, sauces, and marinades.
- Smoke point: 410°F (refined); 350°F (unrefined).
Nutritionist pick: Spectrum Organic Sesame Oil
5. Peanut Oil
Peanut oil is a popular choice for its monounsaturated fat content, subtle flavor, and high-heat stability.
- Health benefits: Good for heart health due to its favorable fat profile, with some antioxidant properties. Often used in Asian cuisine and for deep-frying.
- Uses: Deep-frying, sautéing, stir-fries.
- Smoke point: 450°F (refined).
Nutritionist pick: Planters 100% Pure Peanut Oil
6. Chia Seed Oil
Chia seed oil is an emerging favorite in health food circles, loaded with alpha-linolenic acid (ALA), a type of plant-based omega-3 fatty acid.
- Health benefits: Supports heart and brain health, reduces inflammation, and may promote better skin health.
- Uses: Best used raw, for dressing, and finishing due to its low smoke point and delicate flavor.
- Smoke point: 395°F (refined); best used below smoke point.
Nutritionist pick: Health Warrior Cold-Pressed Chia Oil
7. Canola Oil
Canola oil is popular for its mild flavor, affordability, and versatility in the kitchen. It is low in saturated fat and contains a favorable balance of omega-3 and omega-6 fatty acids.
- Health benefits: When used in moderation, can support heart health and lower cholesterol.
- Uses: Baking, sautéing, and frying; its neutral profile makes it ideal for salad dressings and baked goods.
- Smoke point: 400°F.
Nutritionist pick: 365 by Whole Foods Market Canola Oil
The 5 Cooking Oils to Avoid
While some oils promote well-being, others come with health risks, mainly due to their trans fat content, level of refinement, or unfavorable fatty acid composition.
- Coconut Oil: While trendy, coconut oil is very high in saturated fat (about 90%), which is associated with increased LDL cholesterol and potential heart risks when consumed in excess. Use sparingly and not as your everyday oil.
- Vegetable Shortening: Highly processed and hydrogenated, loaded with trans fats that are linked to increased heart disease risk.
- Palm Oil: High in saturated fat, with environmental concerns related to deforestation and habitat destruction.
- Partially Hydrogenated Oils: Major source of artificial trans fats, now banned in many countries; avoid any products listing these in the ingredients.
- Blended Vegetable Oils: Often highly refined, lacking distinct health benefits, and may contain a mix of less healthy oils such as soybean or corn oil with little transparency.
Cooking Oil Comparison Table
| Oil | Main Fat Type | Smoke Point (°F) | Best For | Notable Nutrients |
|---|---|---|---|---|
| Extra Virgin Olive | Monounsaturated | 325–375 | Dressing, sautéing, roasting | Polyphenols, vitamin E |
| Avocado | Monounsaturated | 480–520 | Frying, searing, sautéing | Vitamin E |
| Sunflower (High Oleic) | Monounsaturated | 450 | Frying, sautéing | Vitamin E, K |
| Untoasted Sesame | Polyunsaturated | 410 | Sautéing, roasting | Lignans, antioxidants |
| Peanut | Monounsaturated | 450 | Frying, sautéing | Vitamin E |
| Chia Seed | Polyunsaturated | 395 | Raw, dressings | Omega-3 (ALA) |
| Canola | Monounsaturated | 400 | Baking, frying, sautéing | Omega-3, omega-6 |
How to Choose the Right Oil for Your Cooking Method
Not all oils are created equal when it comes to heat stability. Using an oil past its smoke point can affect flavor and introduce harmful compounds. Here’s how to select the best oil for your needs:
- High-heat cooking (grilling, frying): Avocado, peanut, sunflower (high oleic), canola
- Medium-heat (sautéing, roasting): Olive, sesame, canola
- Low-heat or raw (dressings, finishing): Extra virgin olive, chia, walnut, flaxseed
Understanding Smoke Points
Cooking below an oil’s smoke point preserves both flavor and nutrients. Learn your oil’s smoke point before using, especially for high-heat techniques.
| Oil | Smoke Point (°F) |
|---|---|
| Avocado | 520 |
| Peanut | 450 |
| Sunflower (High Oleic) | 450 |
| Canola | 400 |
| Extra Virgin Olive | 325–375 |
| Soybean | 450 |
| Coconut | 350 |
| Toasted Sesame | 350 |
Essential Tips for Cooking With Oil
- Store oils in a cool, dark place to prevent oxidation and rancidity.
- Use small amounts; a little healthy fat goes a long way in flavor and nutrition.
- Mix and match oils for variety and a spectrum of benefits.
- Keep an eye on expiration dates—unrefined oils tend to spoil faster.
Frequently Asked Questions (FAQs)
Q: What is the healthiest oil for frying?
A: Avocado oil and peanut oil are among the healthiest frying options due to their high smoke points and favorable fat profiles compared to other commonly used oils.
Q: Is extra virgin olive oil safe to cook with?
A: Yes, as long as you keep to low or medium heat (below 375°F), extra virgin olive oil is safe and delivers top nutritional benefits as well as flavor.
Q: Are all vegetable oils bad for you?
A: Not necessarily—oils like canola and high oleic sunflower have healthful profiles. “Vegetable oil” blends are often highly refined and may contain less healthy ingredients, so always check labels and opt for single-source oils.
Q: Can I reuse cooking oil?
A: While it’s possible, repeated heating can degrade oil, increasing the formation of harmful compounds and reducing nutritional value. For best results and safety, avoid reusing oil multiple times—especially after deep-frying.
Q: What oil is best for salad dressings?
A: Extra virgin olive oil is the top pick for salads thanks to its rich flavor and high levels of heart-healthy antioxidants.
Key Takeaways
- Prioritize oils high in unsaturated fats, like extra virgin olive, avocado, and canola, for heart and overall health.
- Match oil smoke points with your intended cooking method for the best taste and nutrition.
- Limit or avoid oils high in saturated and trans fats, such as coconut oil, shortening, and hydrogenated blends.
For a healthier kitchen, select oils with proven benefits, use them mindfully, and enjoy the diverse flavors they add to your meals.
References
- https://www.goodhousekeeping.com/health/diet-nutrition/g32108013/healthiest-cooking-oils/
- https://www.carawayhome.com/blog/best-cooking-oils-and-practices/
- https://www.consumerreports.org/health/cooking-oils/find-a-healthy-cooking-oil-a9705187914/
- https://www.goodhousekeeping.com/uk/health/a65612533/how-healthy-eating-experts-eat/
- https://pocketmags.com/good-housekeeping-magazine/jan-25/articles/hearty-healthy
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