What Are the Healthiest Cooking Oils?

The healthiest cooking oil depends on what you are making. Different oils have different smoke points, fatty acid profiles, and flavors, and using the wrong oil for a technique can affect both health and taste.

Olive oil

Extra virgin olive oil is the best all-purpose cooking oil for most home cooks. It is high in monounsaturated fats, rich in antioxidants, and extensively studied for cardiovascular benefits. Its smoke point is around 375 to 405 degrees Fahrenheit, which covers sauteing, roasting at moderate temperatures, and dressings. It is the default oil across most recipes on this site.

Avocado oil

Avocado oil has a smoke point of around 520 degrees Fahrenheit, making it the best choice for high-heat cooking like searing and stir frying. Its flavor is mild and neutral, which means it does not compete with the dish. It has a similar fatty acid profile to olive oil.

What to use less of

Industrial seed oils, canola, soybean, corn, sunflower, and vegetable oil blends, are highly refined, high in omega-6 fatty acids, and unstable at high heat. They are cheap and widely used, but they are not a good choice as a daily cooking fat. They are not the same as cold-pressed sunflower or high-oleic versions, which are more stable.

The simple rule

Use extra virgin olive oil for most cooking. Use avocado oil when you need very high heat. Use butter or ghee for finishing and baking when you want that flavor. Keep it simple and do not overthink it.

Have a question about which oil to use in a specific recipe? Sous can help. Available in the Kitchen membership at chefhealthyhenry.com.