SHOPPING & COOKING GUIDES

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Cooking Oils Guide

All oils have something to offer. Choose according to your needs and preferences.

A well-stocked kitchen includes a variety of different oils chosen for characteristics like cost, smoke point, nutritional profile and culinary uses.

Regardless of which cooking oil you select, be proud of choosing a liquid over a solid fat, such as shortening or butter. It’s a fairly safe bet that by doing so you avoid saturated animal fats and trans fats, the undeniable nutritional bad guys.

Numerous studies confirm that high intakes of saturated fats and trans fats cause cholesterol and heart-disease risk to rise—and that when unsaturated fats replace saturated fats in the diet, those risks are largely averted.

Use this guide to pick the right oil for your cooking and health needs.

Almond
Monounsaturated: 65%
Polyunsaturated: 28%
Saturated: 7%
Omega-3s: n/a
Smoke point: high
Cost: $$
Comments: Good source of vitamin E.

Avocado
Monounsaturated: 65%
Polyunsaturated: 18%
Saturated: 17%
Omega-3s: n/a
Smoke point: high
Cost: $$$
Comments: Contains vitamin E and heart-healthy phytosterols.

Canola
Monounsaturated: 62%
Polyunsaturated: 31%
Saturated: 7%
Omega-3s: Check +
Smoke point: medium-high
Cost: $
Comments: A top pick (see below). Fair source of omega-3s.

Coconut
Monounsaturated: 6%
Polyunsaturated: 2%
Saturated: 92%
Omega-3s: n/a
Smoke point: medium
Cost: $$$
Comments: High in saturated fat but of a more benign type. Sweet.

Corn
Monounsaturated: 25%
Polyunsaturated: 62%
Saturated: 13%
Omega-3s: Check
Smoke point: medium
Cost: $$
Comments: Heart-healthier, high-oleic versions coming soon.

Flaxseed
Monounsaturated: 18%
Polyunsaturated: 75%
Saturated: 7%
Omega-3s: Check++
Smoke point: no heat
Cost: $$$
Comments: Heat-senstitive: buy "cold-pressed" and refrigerate.

Grapeseed
Monounsaturated: 17%
Polyunsaturated: 73%
Saturated: 10%
Omega-3s: n/a
Smoke point: medium-high
Cost: $$
Comments: High in vitamin E, but also omega-6s. Light taste.

Hazelnut
Monounsaturated: 82%
Polyunsaturated: 11%
Saturated: 7%
Omega-3s: Check
Smoke point: high
Cost: $$$
Comments: Vitamin E source, high smoke point, but heat traps flavor.

Hemp
Monounsaturated: 15%
Polyunsaturated: 75%
Saturated: 10%
Omega-3s: Check+
Smoke point: medium
Cost: $$$
Comments: Has anti-inflammatory fatty acids. Refrigerate.

Macadamia nut
Monounsaturated: 84%
Polyunsaturated: 3%
Saturated: 13%
Omega-3s: Check
Smoke point: medium-high
Cost: $$$
Comments: Rich in antioxidants. Sweet, bold flavor.

Olive, extra-virgin
Monounsaturated: 78%
Polyunsaturated: 8%
Saturated: 14%
Omega-3s: Check
Smoke point: medium-high
Cost: $$
Comments: A top pick (see below). One downside: low omega-3s.

Palm
Monounsaturated: 38%
Polyunsaturated: 10%
Saturated: 52%
Omega-3s: n/a
Smoke point: high
Cost: $$$
Comments: Sat. fat may be benign. Don't confuse with palm kernel oil.

Peanut
Monounsaturated: 48%
Polyunsaturated: 34%
Saturated: 18%
Omega-3s: n/a
Smoke point: medium-high
Cost: $$
Comments: Contains vitamin E and heart-healthy phytosterols.

Pumpkinseed
Monounsaturated: 32%
Polyunsaturated: 53%
Saturated: 15%
Omega-3s: Check+
Smoke point: medium
Cost: $$$
Comments: High in omega-6s. Refrigerate. Bold taste.

Rice bran
Monounsaturated: 46%
Polyunsaturated: 28%
Saturated: 26%
Omega-3s: Check
Smoke point: high
Cost: $$
Comments: Good source of vitamin E. Mild flavor.

Sunflower
Monounsaturated: 14% 55%?
Polyunsaturated: 79% 28%?
Saturated: 7% 9%?
Omega-3s: n/a
Smoke point: high
Cost: $$
Comments: Seek out mono-fat rich (around 65%) types. Light.

Sesame
Monounsaturated: 41%
Polyunsaturated: 44%
Saturated: 15%
Omega-3s: n/a
Smoke point: medium
Cost: $$
Comments: Rich, nutty flavor. Refrigerate.

Soybean
Monounsaturated: 25%
Polyunsaturated: 60%
Saturated: 15%
Omega-3s: Check
Smoke point: medium
Cost: $
Comments: High in omega-6s.

Tea
Monounsaturated: 82%
Polyunsaturated: 8%
Saturated: 10%
Omega-3s: Check
Smoke point: high
Cost: $$$
Comments: Has some vitamin E. Green, grassy, mild flavor.

Walnut
Monounsaturated: 24%
Polyunsaturated: 67%
Saturated: 9%
Omega-3s: Check+
Smoke point: medium
Cost: $$
Comments: A top pick (see below). Refrigerate.

Wheat germ
Monounsaturated: 22%
Polyunsaturated: 61%
Saturated: 17%
Omega-3s: Check
Smoke point: no heat
Cost: $$$
Comments: Lots of vitamin E, but high omega-6s. Refrigerate.

Key

Smoke point: high=for searing, deep-frying, browning, all-purpose cooking. medium-high=for baking, oven cooking, crisp sauté, stir-frying. medium=light sauté, low-heat baking and sauces.

Cost: $=25 cents or less per ounce. $$=25-50 cents per ounce. $$$=more than 50 cents per ounce

Making Oil Choice: Top 3 Picks

If you have room in your pantry and a wallet for only 3 oils, this trio offers health and versatility.

Extra-virgin olive

This flavorful, heart-healthy oil is unrefined thus high in antioxidants and polyphenols that are a tonic to cardiovascular health. Less expensive, but so-called "pure" olive oil (not extra-virgin) is refined and more tolerant to heat but also less nutrient-dense. Don't bother with "light" olive oil; it has virtually no character and even fewer polyphenols. Use extra-virgin in low-heat cooking, baking and dressings.

Canola

High in omega-3s, this practical bland oil with a relatively high smoke point can be used for sautéeing and baking. Most canola oil is highly refined to extract as much oil as possible from the seed. The resulting inexpensive version has a long shelf life. Some consumers choose to pay more for less refined organic canola oil. The organic designation guarantees that the seed was not from genetically modified plants.

Walnut

This specialty oil sports a higher price tag, but along with its rich, nutty flavor comes omega-3s and vitamin E. Close runners-up in this category include toasted sesame, pumpkinseed and almond oils. We chose walnut as a top pick for its relatively long shelf life: 3 months when refrigerated. Use it to dress salads, especially those containing flavorful cheese and nuts.

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