Cooking with the right fats and oils can enhance flavor, improve nutritional value, and support overall health. However, not all oils are created equal. Some are ideal for high-heat cooking, while others are best used raw or at low temperatures. Our guide explores the best types of fats and oils to cook with, based on their smoke points, nutritional content, and culinary versatility.
Understanding Smoke Point and Stability
The smoke point of an oil is the temperature at which it begins to smoke and break down, producing harmful free radicals and a burnt flavor. Oils used for high-heat cooking like frying or searing should have a high smoke point and be stable under heat.
There are two main categories of fats:
- Saturated Fats – Solid at room temperature, more heat-stable.
- Unsaturated Fats – Liquid at room temperature, includes monounsaturated and polyunsaturated fats. Monounsaturated fats are more stable than polyunsaturated ones when heated.
Top Cooking Fats and Oils
1. Extra Virgin Olive Oil (EVOO)
Smoke Point: ~375°F (190°C)
Best For: Low to medium-heat cooking, sautéing, drizzling, dressings
Nutrition: High in monounsaturated fats, antioxidants, and anti-inflammatory compounds
Notes: Though lower in smoke point than some other oils, high-quality EVOO is stable due to its antioxidant content.
2. Avocado Oil
Smoke Point: ~520°F (271°C)
Best For: High-heat cooking, grilling, frying
Nutrition: Rich in monounsaturated fats and vitamin E
Notes: One of the best all-purpose oils, avocado oil has a neutral flavor and is very stable at high temperatures.
3. Coconut Oil
Smoke Point: ~350°F (177°C) (unrefined), ~400°F (204°C) (refined)
Best For: Baking, sautéing, tropical and Asian dishes
Nutrition: High in saturated fats, especially medium-chain triglycerides (MCTs)
Notes: Offers a distinct flavor that can enhance certain dishes. The high saturated fat content makes it stable for cooking, though it should be used in moderation.
4. Ghee (Clarified Butter)
Smoke Point: ~485°F (252°C)
Best For: High-heat cooking, roasting, Indian and Middle Eastern dishes
Nutrition: Rich in saturated fat and fat-soluble vitamins (A, D, E, K)
Notes: Ghee is butter with milk solids removed, making it lactose- and casein-free. It has a nutty flavor and is highly heat-stable.
5. Butter
Smoke Point: ~300°F (150°C)
Best For: Low-heat cooking, baking, flavor finishing
Nutrition: Contains saturated fats and some nutrients, but burns quickly
Notes: While flavorful, butter isn’t suitable for high heat. Combining it with oil (like olive oil) can slightly raise its smoke point.
6. Refined Light Olive Oil
Smoke Point: ~465°F (240°C)
Best For: High-heat cooking
Nutrition: Lower in antioxidants than EVOO but still a good monounsaturated fat source
Notes: A refined version of EVOO, this oil has a milder flavor and higher smoke point.
7. Sesame Oil
Smoke Point: ~410°F (210°C) (refined), ~350°F (177°C) (unrefined)
Best For: Stir-frying, marinades, finishing Asian dishes
Nutrition: Contains monounsaturated and polyunsaturated fats, antioxidants
Notes: Toasted sesame oil is best used as a finishing oil due to its low smoke point and strong flavor.
Oils to Use With Caution
Some oils, while popular, are highly processed and high in unstable polyunsaturated fats, which can oxidize when heated.
Canola Oil: Though widely used, it’s often refined and may contain trans fats if not cold-pressed.
Soybean, Corn, and Vegetable Oils: Typically refined and high in omega-6 fatty acids, which can contribute to inflammation when consumed excessively.
Grapeseed Oil: High smoke point but also high in polyunsaturated fats, which may degrade with heat.
Get Cooking!
The best fats and oils to cook with balance flavor, health benefits, and heat stability. Avocado oil, ghee, and refined olive oil are excellent for high-heat cooking, while extra virgin olive oil, coconut oil, and butter are great for medium or low-heat applications. Understanding the strengths and limitations of each fat empowers better culinary choices and supports a nutritious, flavorful diet.