Despite our desire for versatile ingredients — It is important to consider which cooking oils are suited for different cuisines, flavors, and cooking methods.

Learn more about oils and fats in the drop-down boxes, or skip to the table below to choose the right oil for the job every time!

+ Types of Oil

There are many terms used to differentiate oil types, usually based on the way they are produced or the fats prominent in them. Bottles of oil are usually labeled with terms like these, helping you to select the right one for your preference. Here are some common ones to be aware of:

Chemically extracted oils are produced by using a chemical solvent (usually hexane) to remove oils from plant solids. This leaves less oil in the plant solids than mechanical extraction. These oils are often affordable and widely available. Seed oils are commonly produced using this method, for instance.

Expeller-pressed or mechanically extracted oils are pure oils produced by squeezing or crushing plant solids. This method doesn’t require any chemical solvents. These are often considered higher quality and have more desirable flavors than chemically extracted oils. Olive oil, for example, is almost always mechanically extracted

Unrefined oils get filtered lightly to remove only large material. These oils often have more pronounced flavors, appearances, and aromas than their refined cousins. They may be cloudy or contain sediment after sitting—These aren’t signs of reduced quality, just leftover plant solids. The downside is that they usually have a lower shelf life. Unrefined oils are best eaten unheated or low heat cooking or baking since the particles they contain burn easily and develop unpleasant properties when overheated. Extra virgin olive oil, flax oil, and coconut oil are often available unrefined, among others.

Refined oils are thoroughly filtered and strained. Look for “naturally refined” if you want to avoid extra chemicals used in the refining process. Refining filters out the sediment of the unrefined oil which reduces the flavor and aroma and increases stability—Meaning these oils can be stored longer, are more resistant to smoking, and are a perfect choice for high-heat cooking. Light olive oil, corn oil, and canola oil are examples of common refined oils.

High oleic oils are any oil that is high in monounsaturated fats. Cooking oils labeled high-oleic will usually be proportionately low in polyunsaturated fats, making them especially stable for medium-to-high heat cooking. You’ll usually see this on seed oils like canola and sunflower that have been produced with this fat balance intentionally.

+ Types of Fat

Cooking oils are primarily made up of varying ratios of saturated, monounsaturated, and polyunsaturated fats. These fats all respond differently to the various factors that degrade them. When considering cooking oil, we’re mostly focused on heat!

Saturated fats are very stable and solid at room temperature. They resist oxidation, so they often can tolerate higher temperatures. Coconut oil is an example of a cooking oil high in saturated fat.

Polyunsaturated fats are liquid at room temperature. These fats are generally not stable for cooking as they oxidize easily. They’re best used unheated or in low-heat cooking or baking. Flaxseed oil is a great example of oils high in polyunsaturated fat.

Monounsaturated fats are also liquid at room temperature and generally more stable than polyunsaturated. Oils that are high in monounsaturated fats will commonly be labeled “high-oleic” and are ideal for high-heat cooking. These fats are found in canola, almond, and avocado oil among others.

Storing & Cooking with Oil

Fat molecules in cooking oil break down over time, causing the oil to become rancid. This spoilage can be hastened by any combination of air, light and heat. Store oils in a cool, dark place in airtight containers. If you prefer countertop storage, stick to dark glass. Many oils high in polyunsaturated fats, like flaxseed oil, are best kept refrigerated to prevent spoilage.

When oils are overheated, they break down rapidly. This leads to undesirable effects ranging from bad flavors to toxic vapors and smoke. Some oils are very neutral in flavor but handle high heat well and are suited for sautéing, roasting, and frying. Some with lovely pronounced flavors may develop bad flavors—and even unhealthy chemical compounds—when overheated.

The table of common cooking oils below is intended to help you select the correct oil for a given situation. The exact figures of specific products vary, this is only intended to be a general guide.

Heat Ratings

^†Varies depending on brand and variety. When in doubt, read the bottle!

Oil	Flavor	Smoke Point	No Heat	Low Heat	Med Heat	Med-High Heat	High Heat
Almond, refined	smooth, buttery	450˚F	x	x	x	x	x^†
Avocado	mild, nutty	520˚F	x	x	x	x	x
Canola, refined	neutral	400-450˚F	x	x	x	x	x^†
Coconut, refined	neutral,mild	up to 450°F	x	x	x	x
Coconut, virgin/unrefined	coconut	up to 450°F	x	x
Corn, refined	neutral	450˚F	x	x	x	x	x^†
Flaxseed	nutty, strong	225˚F	x
Grapeseed	neutral	420˚F	x	x	x	x	x
Hemp seed	nutty, rich	low^†	x
Olive, refined “light”/“regular”	neutral, mild fruit	465˚F^†	x	x	x	x	x^†
Olive, extra virgin	fruit, buttery, spice, herbal^†	325˚F^†	x	x	x^†
Peanut	nutty, strong	450˚F	x	x	x	x	x^†
Pumpkinseed	nutty	320˚F	x	x
Safflower, high-oleic	neutral	510˚F	x	x	x	x	x
Sunflower, high-oleic	neutral	450˚F	x	x	x	x	x^†
Unrefined nut and seed oils	sesame, walnut, pistachio, etc.	low^†	x	x^†
Vegan butter	buttery	350˚F^†	x	x	x
Vegetable Oil (blend)	neutral	400˚F*	x	x	x	x

Conversions