Cooking Oils
With so many different types of cooking oils available it can be hard to know when to use which one. Oils have many uses when it comes to the foods we eat, whether it be a component of a salad dressing or used to actually cook our food. Different oils should be used for various cooking methods based on their smoke point. Smoke point is the temperature at which the oil starts to burn. Cooking on high heat with an oil that has a low smoke point can lead to unpleasant flavor development in your dish. When oils reach their smoke point and start to burn they also develop pro-inflammatory properties. We will go into further detail on many of the oils you may come across in your grocery store. Guiding you to pair suitable oils with dishes you are cooking and to explore best flavor profile!
Our Top Picks:
Extra Virgin Olive Oil
Cold pressed oil from ripe olives, it is high in monounsaturated fat and can lower the risk of heart disease, high blood pressure, risk of stroke, and lower cholesterol. Extra virgin, first cold press, unfiltered olive oil should be bought in a dark bottle and stored at room temperature away from light and heat.
Good for: salad dressing, drizzling, and moderate/low heat sauteing | Italian and Mediterranean cuisine
Not good for: high heat cooking
Average Smoke Point: 390°F
Avocado Oil
Extracted from ripe avocados this oil has a green hue and is high in monounsaturated fat. Once avocado oil is opened it can be stored in the pantry for 6-8 months or 9-12 months in the fridge.
Good for: salad dressings, stir-frying and sauteing
Average smoke point: 520°F
Pumpkin Seed Oil
Pumpkin seeds are an excellent source of plant sterols, vitamin E, beta carotene and zinc, so these same compounds may also be present to varying degrees in pumpkin seed oil, depending on processing and storage. Store in a cool, dry place to prevent it from spoiling.
Good for: Salad dressings, marinades, spreads, desserts
Average smoke point: 320°F
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Canola Oil
Extracted from the crushed seeds of the canola plant. Compared to other common cooking oils canola oil is low in saturated fat and high in omega 3 fats.
Good for: Baking, sauteing, frying and some dressings
Average smoke point: 400°F
Coconut Oil
Made from the meat of coconuts it is solid at room temperature. It can be stored in the pantry or the fridge. Coconut oil is very low in mono and polyunsaturated fats and very high in saturated fats.
Good for: baking, low-heat sauteing
Not good for: salad dressings or as a finishing oil
Average smoke point: 350°F
Grapeseed Oil
Pressed from the seeds of wine grapes this oil is rich in omega-6 fats which can lower cholesterol and is high in vitamin E. Grapeseed oil should be stored in the fridge for around 6 months.
Good for: Baking, stir-frying, and sauteing
Average smoke point: 420°F
Palm Oil
This vegetable oil derived from oil palm trees is loaded with vitamin A and is said to prevent cancer, brain disease, and slow the aging process.
Good for: Grilling, frying, and sauteing
Average smoke point: 450°F
Peanut Oil
Extracted from peanuts it is Contains vitamin E and heart-healthy phytosterols. Store in pantry up to 2 years.
Good for: frying, grilling, sautéing or roasting | Asian Cuisine
Average smoke point: 450°F
Vegetable Oil
Usually comprised of a mixture of soybean, corn, canola or sunflower oils. There is no need to store vegetable oil in the fridge as it will last if stored in a cool dry area.
Good for: Baking, sauteing, and frying
Average smoke point: 450°F
Walnut Oil
Cold-pressed from the meat of dried walnuts this oil has shown to promote heart health. Some studies suggest that walnut oil can help reduce stress. Once opened it should be stored in a cool dark place or the fridge to keep it from going rancid.
Good for: Nutty flavor makes it great for salad dressings, sauces, or as a finishing oil
Not good for: High heat cooking – heat destroys its delicate flavor
Average smoke point: 320°F
Sunflower Oil
This oil made from sunflower seeds is high in omega-6 fats and has one of the highest concentrations of vitamin E out of all the oils. Sunflower can easily go rancid and should be stored in the fridge to maintain the quality and flavor of the oil.
Good for: frying, stir-frying, sautéing
Average smoke point: 450°F
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What to Stay Away From
You should stay away from any hydrogenated oils as they are extra-saturated and increase LDL (bad) cholesterol and decrease HDL (good) cholesterol.
Cottonseed Oil
Cottonseed oil is a common ingredient used in many popular foods like chips, cookies and crackers, margarine, mayo, and salad dressing. But what is cottonseed oil? Cottonseed oil is derived from the seeds of cotton plants. The same cotton that is used to make our clothes. It is mostly made up of saturated (bad) fats and very little monounsaturated (good) fats. It may contain natural toxins and can contain high levels of pesticide residues because cotton is not classified as a food crop, and farmers use many chemicals when growing it. Be on the lookout for cottonseed oil in packaged foods and avoid products that contain it.
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Try at Home: Oil Infusions
To give your oil added flavor infuse your preferred oil with herbs and spices such as garlic, rosemary, basil or red peppers. Infusing your oil with these herbs will give added flavor and heat to any dish.
Things to keep in mind when purchasing
When purchasing any oil make sure to take note of the expiration or best by date. Make sure you store your oil properly to make sure that the oil does not go rancid before the expiration date labeled on the bottle. When purchasing olive oil buy bottles labeled “Extra Virgin Olive Oil” instead of bottles labeled “virgin”, “pure”, “light”, “extra light” or “olive oil blend”. Buying Extra Virgin Olive Oil is going to be of higher quality compared to other olive oils.
Quin Kelly, Penn State Intern
