Cooking Oil Guide: The Healthiest Choice in 2025

You don’t have to be a seasoned chef to know that the right cooking oil can make or break your dish. We use oil for almost everything in the kitchen, from sautéing vegetables to baking decadent treats.

The oil you use for cooking plays a crucial role in enhancing flavors, textures, and even the nutritional value of your meals. But with so many options out there, it can be difficult to know which one to reach for.

Fret no more! I did the research and enlisted the help of our amazing nutritionist for further explanations. With all the knowledge I gained, I put together this comprehensive guide to cooking oils. 

So, if you want to know which one’s the most flavorful or the healthiest, keep reading until the end!

Types of Cooking Oils

There are so many different cooking oils to choose from. If you’ve ever stood in the cooking oils aisle, wondering “Who needs that many different oils?” you’re not alone. But the answer is quite simple: different oils bring different things to the table. When you know the main differences, you can make informed decisions that will impact the taste, texture, and nutritional value of your cooking.

So, let’s have a look at the most common types of cooking oils you can find in stores.

Vegetable Oils🫛🌽🌻

Vegetable oils are a kitchen staple, made from a variety of plants like soybeans, canola, and corn. They’re usually refined to create a neutral-tasting oil and have a high smoke point.  

Vegetable oils are rich in polyunsaturated fats, which can help lower the so-called bad cholesterol levels. They’re also a good source of vitamin E, an antioxidant that supports immune function and helps protect cells from damage. Still, make sure to consume them in moderation, since they’re rich in calories.

Best for: frying, sautéing, and baking.

Olive Oil🫒

Olive oil, especially extra-virgin olive oil (EVOO), is practically the gold standard of healthy fats. It’s also a cornerstone of the Mediterranean diet and is extracted from the fruit of the olive tree.

You can find olive oil in several varieties, including extra-virgin, virgin, and refined. The extra-virgin version is cold-pressed and retains the most nutrients and flavor, while the virgin and refined versions are lighter in taste and contain fewer antioxidants. 

Packed with heart-loving monounsaturated fats¹ and anti-inflammatory compounds, olive oil is one of the healthier options out there. 

Best for: dressings, low-heat cooking (mostly for extra virgin), and drizzling over finished dishes.

Coconut Oil🥥

Coconut oil comes in 2 main types: virgin (cold-pressed and aromatic) and refined (more neutral-tasting). It’s rich in saturated fats, particularly medium-chain triglycerides (MCTs), which some studies suggest² may offer quick energy boosts and support metabolism. Do note that the nutritional value and saturated fat content of coconut oil is very similar to butter, so it is not necessarily a healthier option. 

Best for: baking, sautéing, and even for smoothies (to add creaminess).

Nut and Seed Oils🥜

Nut and seed oils, such as peanut, sesame, and walnut oil, bring bold, distinct flavors to the kitchen. Nutritionally, they’re packed with unsaturated fats, including omega-3 and omega-6 fatty acids, antioxidants, and, in some cases, vitamin E.

Best for: Peanut oil is perfect for frying, sesame oil adds a nutty depth to Asian dishes, and walnut oil (better used raw) elevates salads and dips.

Avocado Oil🥑

Made by cold-pressing the flesh of the avocado (not the seed), this oil is a nutritional powerhouse. It’s available in both refined and unrefined forms, has a buttery flavor, and has one of the highest smoke points of all cooking oils.

Avocado oil is high in monounsaturated fats³, particularly oleic acid, which is beneficial for heart health. It also contains vitamin E and other antioxidants that can help reduce inflammation.

Best for: everything from high-heat searing to making creamy salad dressings.

Cooking With Oils

Now that you know what types of cooking oils are the most common, let’s go deeper down the rabbit hole and discuss some aspects that matter when you include these oils in your cooking.

What’s a Smoke Point?

The smoke point refers to the temperature at which an oil begins to break down and produce smoke. This is an important consideration because heating any type of oil beyond its smoke point can lead to the release of harmful compounds⁴ and free radicals. This can affect the flavor of your food and potentially pose health risks.

Different oils have different smoke points, which makes them more or less suited for various cooking techniques.  

Here's the breakdown⁵:

*Take smoke points as guidelines, since many factors influence the value, such as oil freshness, whether it’s refined or not, or the surface area of the pan (among others). 

Neutral Cooking Oils

Most oils you have in your kitchen are neutral. They’re versatile and add little to no flavor to the dish. So, if you want crispy roasted veggies or a perfectly moist cake without an unexpected flavor twist, neutral oils are your best kitchen ally.

✅Health Benefits and Drawbacks❎

We love to debate which foods are good or bad (especially in the age of influencers), and cooking oils haven't escaped scrutiny. However, cooking oils (or any food, for that matter) aren’t automatically “good” or “bad” – it all depends on the type you choose, how you use them, and the bigger picture of your overall diet.

So, let’s dig a bit deeper into the so-called pros and cons when it comes to health.

Health Benefits✅

Cooking oils, like avocado, canola, olive, and other vegetable oils, are high in unsaturated fats, including monounsaturated and polyunsaturated fats. These fats help lower "bad" cholesterol (LDL) levels and increase "good" cholesterol (HDL) levels, which can reduce the risk of heart disease^6,7. 

Many high-quality oils, such as extra-virgin olive oil⁸ and avocado oil⁹, also contain antioxidants like vitamin E and polyphenols. These compounds fight oxidative stress in the body, which has been linked to aging, cancer, and chronic disease¹⁰.

Additionally, healthy fats can help tame inflammation¹¹, a key driver behind many modern illnesses. Choosing oils rich in omega-3s (like walnut or flaxseed oil) or monounsaturated fats (like olive and avocado oil) can support a more balanced inflammatory response and a healthier you overall.

Drawbacks❎

No cooking oil approved for commerce is inherently bad. However, some oils may have drawbacks that make them less suitable for certain types of cooking or for those with specific health concerns. 

It's all about the details: the type of fat, the processing method, and how much you're using. Let’s break it down.

Saturated vs. Unsaturated fats🥑🧈🥥

Saturated fats (found in coconut oil, palm oil, and some animal fats) have a long history of being linked to heart disease¹². However, newer research¹³ suggests moderate intake – especially from whole-food sources – might not be as harmful as once thought because some research focusing on saturated fats only, as a nutrient, doesn’t consider the overall quality of the diet. 

Still, unsaturated fats, like those in olive and avocado oils, are consistently better choices for heart health¹⁴.

Cold-Pressed vs. Refined Oils🫒🌻

Cold-pressed oils, such as extra-virgin olive oil, are extracted without heat, preserving more nutrients and antioxidants. Refined oils¹⁵, while better suited for high-heat cooking, often lose some of their beneficial compounds and can contain trace chemicals from the processing.

Trans Fats & Hydrogenated Oils

Artificial trans fats¹⁶, found in partially hydrogenated oils¹⁶ used in ultra-processed foods, are strongly linked to heart disease and inflammation. While banned or heavily restricted¹⁷ in many countries, some processed foods still sneak them in. Always check labels!

Caloric Content & Weight Gain⚖️🍽️

All oils are incredibly calorie-dense – around 120 calories per tablespoon (or about 40 calories per teaspoon). It’s shockingly easy to tip into excess without even noticing.

To put things into perspective, let’s take 100 g of tomato and onion salad. On its own, it might clock in at around 40–50 calories. Add 1 teaspoon of vegetable oil (about 40 calories), and your salad jumps to around 90 calories, which is still pretty light. But if you want a creamier texture, you may drizzle on another teaspoon of oil. This adds 80 calories, and suddenly you're looking at 130 calories, which is more than double the original salad’s calories.

When it comes to oil, the amount makes a big difference, especially if you're trying to watch your weight. So, portion control is key.

Potential Allergic Reactions😷

Some oils, such as peanut oil or sesame oil, can trigger severe allergic reactions in individuals who are sensitive to them. If you are allergic, always double-check labels and check with waiters when eating out.

The Controversy Around Seed Oils

Seed oils are some of the latest victims of “influencers.” According to a worryingly large section of the internet, seed oils are allegedly inflammatory¹⁸, “toxic,” and therefore bad for you.

The reality is way less scary¹⁹ than what these people make it out to be. Sure, omega-6 (common in vegetable oils) can be inflammatory²⁰, but we need to consider the omega-6 to omega-3 ratio when it comes to foods that might support inflammation²¹.

If you have a relatively healthy diet and use cooking oils in moderation, it won’t matter whether you use seed oils or not. Also, if you don’t know if your current diet is healthy or not, check our guide to good nutrition.

Pair the Right Cooking Oil With the Right Cuisine

The right oil can make or break your cooking, so it's worth learning the basics. For instance, strong-flavored oils like sesame oil or extra-virgin olive oil add to the dish’s taste. Meanwhile, neutral oils like canola and grapeseed allow the ingredients to shine.

You can use oils with a high smoke point and a stable structure, such as peanut or vegetable oil, for frying. This is the oil that helps you create that beautifully crispy exterior on potatoes, chicken, and other fried foods. 

Oils rich in monounsaturated fats, such as refined olive oil and avocado oil, are better for roasting or sautéing, as they tenderize the food and make it more juicy.

Now, here’s a quick breakdown of the type of oils most common in each cuisine:

Alternatives for Specific Dietary Restrictions

One of the reasons for the diversity in the cooking oil world is that we all have different dietary needs. For instance, diets like keto, paleo, or plant-based don’t agree with all types of oil. Luckily, the sheer variety and diversity of cooking oils give you plenty of space for swaps.

Here are a few tips to help you out:

Ketogenic Diet

Fats are king when following a keto diet, but quality matters. Highly processed vegetable oils (like soybean or corn oil) are usually avoided. Instead, keto-friendly choices include avocado oil and extra virgin olive oil, which are packed with healthy fats and low in omega-6s. Coconut oil is often used too, but note that this is high in saturated fats. 

You can also use MCT oil, which is derived from coconut oil and is a concentrated source of medium-chain triglycerides. It’s ideal for adding to coffee, smoothies, or salad dressings to boost ketone levels.

Paleo Diet

The paleo diet focuses on whole, unprocessed foods, so refined oils are out. Approved options include olive oil, avocado oil, and unrefined coconut oil. Some paleo followers also embrace animal fats like ghee or grass-fed tallow for high-heat cooking.

Plant-Based & Oil-Free

If you’re vegetarian or vegan, you have to avoid animal-derived fats. Luckily, there are plenty of plant-based oils that fit the bill, such as avocado oil, olive oil, coconut oil, and more. 

If you’ve embraced the oil-free movement, then you’ll have to remove cooking oil altogether from your diet. I’m not going to lie, at this point in our culinary journey as a society, this seems quite difficult to achieve.

Still, it’s not impossible if you learn how to use other cooking techniques like steaming, water sautéing, or baking with vegetable broth.

The Cost vs. Quality Debate

If you’ve ever winced at the price of avocado oil or hesitated over the fancier bottle of cold-pressed extra virgin olive oil, you’re not alone. Many shoppers struggle to justify paying double (or more) for a product that looks similar on the shelf.

If you have the budget, then it’s certainly worth the splurge. High-quality oils, such as extra-virgin olive oil, unrefined avocado oil, or cold-pressed oils (like flaxseed and walnut), often contain more antioxidants, healthier fats, and fewer chemical residues than their heavily refined counterparts. You also tend to use less of them because of their richer flavor, especially when used for dressings or drizzling.

That said, budget-friendly oils like canola or sunflower aren’t necessarily bad. If they’re minimally processed and used in moderation, they can still be part of a balanced kitchen.

Proper Storage & Shelf Life of Cooking Oils

Oils are not perishable in the same way milk or meat is, but cooking oils can (and do) go bad – often before the “best by” date if they’re not stored properly.

Here are the signs an oil has gone rancid (or, in more scientific terms, it has oxidized):

• A stale, unpleasant, sour, or musty smell

• A bitter, soapy, or unpleasant taste

• Cloudiness or stickiness around the bottle’s neck

• An “off” taste that wasn’t there before

Small amounts of rancid oil are not usually dangerous for your health, but it doesn’t do your food (or your health) any favors. When in doubt, give it a sniff. If it smells funky, it’s time to let it go.

Oils can stay good to consume for a long time, even past their “best by” date, if they’re stored correctly. Here’s how to make sure your expensive olive oil doesn’t go bad before you have a chance to squeeze the bottle dry:

Sustainable & Ethical Considerations

Cooking oils have a much larger impact on our lives than most of us even realize. Besides the impact on our daily lives and health, their production process also leaves an imprint on the planet. From deforestation to water usage, oil production can come with a surprising environmental cost.

Take palm oil, for example. While efficient to produce, its large-scale farming has contributed to significant deforestation and loss of wildlife habitats. Even soybean and corn oils, especially when grown industrially, can strain ecosystems through monocropping and heavy pesticide use. 

That’s where sustainable practices come in. Look for oils labeled as “certified sustainable” or “organic,” which often come from farms that use less water, rotate crops, and avoid synthetic chemicals. Some producers also use lower-impact cold pressing and solar-powered extraction methods to reduce their carbon footprint.

As a consumer, your choices matter. Choosing ethically sourced oils or buying from local producers when possible helps shift demand toward better practices.

How to Properly Dispose of Cooking Oil

Cooking oils have a long life and can cause environmental damage long after you’ve made your fries.

If it’s poured down the drain (which you should never do!), it travels through the sewage system and can end up in clean water sources, such as rivers and oceans. Once here, it can form a thick layer on the water's surface, killing aquatic lifeforms, or clog the filters of water treatment plants.

If used cooking oils reach landfills, they can release methane, a potent greenhouse gas. It’s also a fire hazard if stored improperly. 

So, what do you do with the used cooking oil in your home?

Here are some tips:

Common Misconceptions

Cooking oils are one of those kitchen staples surrounded by half-truths and kitchen lore. Let’s clear up a few of the biggest myths that still trip people up:

🫒 “You can’t cook with olive oil – the smoke point is too low.”

Not quite. While extra-virgin olive oil has a lower smoke point (around 375°F/190°C), it’s still perfectly fine for most sautéing, roasting, and even light frying. Still, I prefer to save mine for salads and fancier recipes, since it’s not exactly cheap.

🧪 “Refined oils are worse for you than unrefined ones.”

Unrefined oils retain more nutrients and flavor, but this doesn’t mean refined oils are bad. They’re typically more neutral and stable at high heat, making them practical for frying or baking. It’s about the right tool for the job – not a moral judgment.

♻️ “It’s fine to reuse cooking oil indefinitely.”

Nope. While reusing oil once or twice is okay (especially if it’s been strained and stored properly), each round of heating breaks down the oil’s structure, producing compounds that may affect flavor and even health. When it gets dark, smells “off,” or smokes too fast, it’s time to let it go.

FAQ

What's the best way to store cooking oil?

Store cooking oil in a cool, dark place, away from heat, light, and air. Use airtight containers, preferably made of dark glass or metal, to slow oxidation. Refrigeration can extend the shelf life of some unrefined oils, such as flaxseed or walnut, but it may cause cloudiness, which disappears at room temperature.

Are spray oils as healthy as regular cooking oils?

Yes, spray oils are essentially the same oils, just in aerosol or pump form for controlled use. They’re great for reducing overall fat and calories in cooking. However, check the label, as some contain propellants or additives.

Is it safe to mix different types of cooking oils?

Yes, mixing oils is generally safe and sometimes beneficial. Blending high-smoke-point oils (like canola) with flavorful ones (like olive or sesame) can give you the best of both worlds. Just keep in mind that the final smoke point will fall somewhere between the two, so adjust your cooking temperature accordingly.

How do I dispose of used cooking oil?

Never pour it down the sink; it can clog pipes and harm the environment. Instead, cool the oil completely and follow the local guidelines for recycling used cooking oil. Many municipalities collect used cooking oil to convert it into biodiesel.

Can I reuse cooking oil?

You can reuse oil 1 to 2 times if it's been strained and stored properly. However, oil breaks down with each use (it gets darker, may smell rancid, or start smoking more quickly). Once that happens, it’s time to toss it.

References

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5. https://www.chhs.colostate.edu/krnc/monthly-blog/cooking-with-fats-and-oils/

6. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/polyunsaturated-fats

7. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats

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11. https://pmc.ncbi.nlm.nih.gov/articles/PMC4424767/

12. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats

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15. https://pmc.ncbi.nlm.nih.gov/articles/PMC8767382/

16. https://pmc.ncbi.nlm.nih.gov/articles/PMC8535577/

17. https://www.fda.gov/food/food-additives-petitions/final-determination-regarding-partially-hydrogenated-oils-removing-trans-fat

18. https://pubmed.ncbi.nlm.nih.gov/39053603/

19. https://hsph.harvard.edu/news/scientists-debunk-seed-oil-health-risks/

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21. https://pmc.ncbi.nlm.nih.gov/articles/PMC6179509/