Cooking Oils
Types of Cooking Oil
Below is a chart containing most commonly used oils and their qualities and characteristics. It also contains their “smoke point”, the temperature at which the oil begins to break down and change its chemical structure, making it unfit for consumption.
| Cooking Oil Type | Smoke Point | Qualities/Characteristics |
| Avocado | Below 520°F | Mono and polyunsaturated fats make up 70%+ of fat content. Has highest smoke point of all cooking oils |
| Canola | Semi-refined – Below 350°F Refined – Below 400°F | Also called Rapeseed oil. High in monounsaturated and polyunsaturated fats. Ideal for frying and baking due to high smoke point and mild taste. |
| Coconut | Below 350°F | Rich in lauric acid, which has antiviral and antibacterial properties. High in medium chain triglycerides. Virgin Coconut Oil is made from the milk of fresh coconuts and unrefined. Has more flavor and richer in nutrients than refined coconut oil |
| Cottonseed | Below 420°F | Often used in margarine and salad dressings. Naturally saturated oil – often used by manufacturers as an alternative to hydrogenating a less saturated oil and avoid trans-fat production. |
| Corn | Below 450°F | Obtained from the germ of corn kernels. Has a light flavor. |
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| Flaxseed | Should never be heated or used in cooking | Richest plant source of EFAs (particularly Omega-3). Used in salads, added to smoothies, drizzled on vegetables or added to cereals. Light sensitive and must be refrigerated. |
| Ghee | Below 375°F | Also called Clarified Butter. Produced by cooking butter, allowing milk solids to be removed leaving a sweet tasting oil. |
| Grapeseed | 420° to 485°F | Has one of the highest cooking temperatures of all oils. High levels of Omega-6 (linoleic acid). |
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| Olive | Below 320°F | Extracted by pressing tree-ripened olives. Extra Virgin, virgin, superfine, and fine are most common grades. Virgin oils have low smoke points so are best used for flavoring. “Pure” or “Olive oil” products are best used for cooking. |
| Peanut | Unrefined – 320°F Refined – 450°F | Very subtle scent and flavor. Less refined types are darker in color with a more pronounced peanut flavor. Most often used in Asian cooking. |
| Safflower | Unrefined – 225°F Refined – 450°F | Common for frying, sautéing, stir-frying and baking. Light texture and flavor. |
| Sesame | Unrefined 350°F | Low smoke point makes this oil more suitable for flavoring than cooking. Mild flavor. |
| Soybean | Unrefined – 320° Refined – 450°F | Pronounced flavor and aroma. Often used in blended oils and margarine. |
| Sunflower | Unrefined – 225°F Refined – 440°F | Mild taste and high smoke point, ideal for frying. Good source of polyunsaturated fats. |
| Walnut | Unrefined – 320°F | Nutty flavor and aroma. More perishable than other oils. Used primarily for flavoring. |
