Healthiest Cooking Oils Charts - Fat Type, Smoke Point, Taste

There are tens, perhaps hundreds of oils, and all sorts of advice about which one is best. The reality is that there is probably no single oil that is universally the best.

One oil that is good for deep frying, with a high smoke point temperature, may be thick and overpowering when drizzled onto a salad or a cooked dish.

Another oil such as Extra Virgin Olive Oil may have such a strong taste that it swamps and ruins the taste of a delicate fish or seafood dish, or it burns when frying food at high temperature. Many people, including many popular TV chefs, like the taste of olive oil and drizzle it over everything in copious quantities.

There are also health considerations relating to the particular mix of fatty acids in the oil. The best advice is as follows:

► Saturated fats are bad for your health and so should be avoided in favor of other alternatives.

► Mono-unsaturated and Poly-unsaturated fats both offer health benefits and should be in equal portions

► Trans fats should be avoided. This excludes most animal fats

This article provides a ranking of the best oils for various purposes based on smoke point temperature, fatty acid content and taste.

Cooking Oils Rated for Health and Smoke Point Temperature

For high temperature frying the smoke point for the oil is important. This is the temperature at which a cooking fat begins to break down, deteriorate, break down and may start to release free radicals and other harmful products.

But for generally cooking such as softening onions and garlic and moderate temperature stir frying there are a wider range of suitable oils.

Health Considerations

► Trans fats are generally considered a health risk an d oils containing them should be avoided in favor of other choices. Butter and many animal derived oils contain trans fats.

► Low saturated fat and a predominance of poly-unsaturated fatty acids rather than the mono-unsaturated ones are considered better choices for healthy oils.

Using these concepts a health rating has been devised based on the amount of trans, saturated fatty acids and poly-unsaturated fatty acids in the oils.

Tables for the various oils, grouped by smoke point temperature and ranked for health are shown in the tables below. The higher position in each listing, the higher the health score.

High Smoke Point Oils Ranked for Health with the Best Options Listed First

High Smoke Point Oils for Frying (Temperatures > 450 degrees F; 235 degrees C)

Shown below are a group of high smoke point oils that have been ranked in terms of their saturated fat contents. Low saturated fat and a predominance of poly-unsaturated fatty acids rather than the mono-unsaturated ones are a better choice.

Canola and Ghee (derived from butter) both contain trans fats. The other consideration is taste. When stir frying or braising, it is better to use an oil that has a neutral taste, especially for fish and seafood. The best overall oils for high temperature frying are:

► Rice Bran Oil (smoke point 490 degrees F; 255 degrees C)

► Refined Peanut Oil (smoke point 450 degrees F; 235 degrees C)

► Grapeseed Oil (smoke point 420 degrees F; 216 degrees C)

Peanut oil is good for Asian stir frying and shallow frying, but it does have a stronger taste than the other two. Rice bran oil has a neutral flavor and works very well with stir-fries. Grapeseed oil has a lower smoke point temperature, but is an excellent oil for stir frying and general pan frying. It has a neutral taste and is thin and stable when heated and does not discolor or burn

Canola oil should be a good choice, but some products contain trans fats and many people avoid this oil due to genetic modification.

Blended oils are risky as you no not know what they contain. Always read the nutrition labels carefully before choosing the oils you need for various purposes.

Table: High Smoke Point Oils Ranked for Health with the Best Options Listed First

High Temp Frying Oils	Smoke Point deg F # deg C	Trans Fat g per 100g	Sat Fat	Mono-unsat	Poly-unsat	Comment
Safflower, high Oleic	475 # 246		7	77	16
Almond	495 # 255		8	73	19	Distinctive nutty flavor
Mustard, Refined	489 # 254		12	59	21
Safflower, refined	510 # 265		9	12	75
Camolina	475 # 246		11	17	82
Rice Bran	490 # 255		20	47	33	Best Choice
Olive Extra Light	460 # 240		15	75	10	Good pick except for high temp frying
Soybean	450 # 232		15	25	60	High in omega-6
Avacado, Refined	520 # 270		20	70	10	Sweet aroma
Canola, high Oleic	475 # 246	2.5	7	75	17	Contains low levels of omega-3 and Trans fats
Butter ghee	480 # 250	3.3	65	30	5	Avoid due to trans fats

Moderate to High Smoke Point Oils (Temperatures about 450 degrees F; 235 degrees C)

Olive oil is generally not suitable for high temperature frying as it has a low smoke point, but it is a good oil for other general purposes. Some refined varieties have a higher smoke point. The strong taste of olive may also be unsuitable for many dishes. It has a good reputation as a healthy oil and is part of the Mediterranean diet. The smoke point for most olive oil is relatively low and 375 degrees. Extra light olive oil has a smoke point of 468 degrees and can be used for frying, but other oils are better.

Table: Medium to High Smoke Point Oils Ranked for Health with the Best Options Listed First

Medium Frying Oil	Smoke Point °F # °C	Sat fat	Mono-unsat	Poly-unsat	Comment
Soybean high Oleic	450 # 235	7	75	10
Sesame Refined	450 # 235	14	40	46	Rich, nutty flavor. Keep refrigerated
Sunflower - high oleic	450 # 235	9	82	9
Corn (Maize)	450 # 235	13	29	58	High in omega-6 High-oleic (monounsaturated fat) versions coming soon
Peanut	450 # 235	19	48	33	Good for stir frying, but strong taste
Sunflower, refined	450 # 235	12	16	72
Soybean, refined	450 # 235	15	23	62
Palm Kernel	450 # 232	82	11	7	High in saturated fat Not recommended
Coconut Oil Refined	450 # 235	92	6	2	High in saturated fat Use in moderation

General Purpose Lower Smoke Point Oils (Temperatures about 410 - 440 degrees F; 210 - 230 degrees C)

Nut and seed oils generally best for salad dressings and generally cooking purposes rather than frying. They impart distinct flavors which are an asset for many of these dishes. Walnut oil, dark sesame oil, hazelnut, pumpkin seed, macadamia and pecan oils are all excellent oils for adding flavor. They can be added to stir fries, but generally at the last minute to impart flavor.

Flavored or scented oils an be used in a similar way to nut a seed oils to add flavor.

Table: General Purpose Medium Smoke Point Oils Ranked for Health with the Best Options Listed First

General Purpose - Low Temp frying	Smoke Point °F # °C	Trans Fat g per 100g	Sat fat	Mono-unsat	Poly-unsat	Comment
Mustard, Virgin	410 # 210		12	59	21
Hazlenut	430 # 220		10	76	14	Bold, strong flavor
Grapeseed	420 # 216		9	20	71	High in omega-6 - neutral taste
Sesame	410 # 210		14	40	46	Rich, nutty flavor. Keep refrigerated
Argan	420 # 220		18	43	37
Macademia	410 # 210		12	84	4	Bold flavor
Olive Oil – Pure	410 # 210		15	75	10	Good pick except for high temp frying
Walnut, refined	400 # 204		14	19	67
Avacado, Virgin	400 # 204		20	70	10	Sweet aroma
Cottonseed	420 # 215		24	26	50
Palm Oil, Refined	420 # 215		51	39	10	High in saturated fat. Not recommended
Red Palm Oil	380 # 195		51	39	10
Canola	400 # 200	2.5	7	61	32	Contains low levels of omega-3
Beef Tallow	420 # 220	0.2	52	43	5

Butter Margarine and Animal Fats (Temperatures about 325 - 375 degrees F; 210 - 230 degrees C)

While often used for frying many animal derived oils such as butter contain trans fat. Most are also rich in saturated fatty acids which are generally considered unhealthy. They have medium to low smoke point temperature, which mean they burn and tends to oxidise when used for frying.

Table: Animal Derived Oils with Moderate to Low Smoke Point Temperatures

General Purpose Oils (mostly aninal derived)	Smoke Point Deg F # Deg C	Trans Fat g per 100g	Sat fat	Mono-unsat	Poly-unsat
Goose Fat	375 # 190		28	57	11
Chicken Fat	375 # 190		32	46	22
Duck Fat	375 # 190		33	49	13
Goat Fat	370 # 188		37	54	9
Butter	300 # 148	3.3	65	30	5
Lard (Pig)	360 # 185	0.2	44	45	11
Margarine – Soft	325 # 160	15	20	47	33
Butter – Clarified	375 # 190	3.3	65	30	5
Margarine – Hard	325 # 160	15	80	14	16

Drizzling and Salad Oils - Unsuitable for Frying

Many oils with very low smoke points are unsuitable for frying, but a great in salads and for adding to baked goods.