Food & Recipes

Cooking Oils Guide

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.

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: yes
Smoke point: medium- high
Cost: $
Comments: 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: yes
Smoke point: medium
Cost: $$
Comments: Heart-healthier, high-oleic versions coming soon.

Flaxseed

Monounsaturated: 18%
Polyunsaturated: 75%
Saturated: 7%
Omega-3s: yes
Smoke point: no heat
Cost: $$$
Comments: Heat-sensitive: 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: yes
Smoke point: high
Cost: $$$
Comments: Vitamin E source, high smoke point, but heat traps flavor.

Hemp

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

Macadamia nut

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

Olive, extra-virgin

Monounsaturated: 78%
Polyunsaturated: 8%
Saturated: 14%
Omega-3s: yes
Smoke point: medium-high
Cost: $$
Comments: 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: yes
Smoke point: medium
Cost: $$$
Comments: High in omega-6s. Refrigerate. Bold taste.

Rice bran

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

Sunflower

Monounsaturated: 14%
Polyunsaturated: 79%
Saturated: 7%
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: yes
Smoke point: medium
Cost: $
Comments: High in omega- 6s.

Tea

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

Walnut

Monounsaturated: 24%
Polyunsaturated: 67%
Saturated: 9%
Omega-3s: yes
Smoke point: medium
Cost: $$
Comments: Refrigerate.

Wheat germ

Monounsaturated: 22%
Polyunsaturated: 61%
Saturated: 17%
Omega-3s: yes
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