Cooking Oil Primer
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Every wonder which oil is best to use for the food you are about to prepare? There are many factors to consider so we have condensed most of the things you need to know about cooking oils into a handy chart below. The smoke point of oils is important to consider because the foods cooked with them are no longer good for consumption after the oil has exceeded its smoke point and has begun to break down. Once oil starts to smoke, it usually will emit a harsh smell and fill the air with smoke. Additionally, it is believed that fats/oils that have gone past their smoke points contain a large quantity of free radicals which contribute to the risk of cancer. Refining oils (taking out impurities) tends to increase the smoke point so the table below shows the properties of refined oils and includes the most notable properties of the most popular cooking oils.
| Oil | Fat Lineup | Properties | Smoke Point | Shelf Life* |
|---|---|---|---|---|
| * Shelf life for most oils is 12 months unopened and stored in a cool, dark cabinet; however many oils turn rancid quickly once opened and benefit from refrigeration. Most can be kept several months in a cool dark cabinet once opened but up to 6 months or longer when refrigerated. Highly saturated fat oils that are solid at room temperature have a longer shelf life but are less healthy. | ||||
| Avocado Oil | 70% mono, 14% poly, 20% saturated |
Light avocado flavor, almost buttery. High smoke point. Great for frying. Best in salad dressings and marines, sautés, casseroles, pastas and meats | 520°F | Store refrigerated 4 to 6 months |
| Canola Oil | 62% mono, 32% poly, 6% saturated |
Light and neutral flavor with moderate smoke point. Great for sauteing, baking and salad dressings | 400°F | Store refrigerated 4 to 6 months |
| Coconut Oil | 65 mono, 2% poly, 92% saturated |
Solid at room temperature, buttery texture, low smoke point. Popular in southeast Asian dishes but high in saturated fats | 450°F | Lasts 16 months, no refrigeration required |
| Corn Oil | 25% mono, 62% poly, 13% saturated |
Light and mild flavor, high smoke point. Best used in baking or deep-frying but is high in linoleic acid | 450°F | Store refrigerated 4 to 6 months |
| Grapeseed Oil | 17% mono, 71% poly, 12% saturated |
Mild, light, nutty flavor, high smoke point, Best for sautéing or frying but is high in linoleic acid | 420°F | Store refrigerated 4 to 6 months |
| Hazelnut Oil | 76% mono, 14% poly, 10% saturated |
Brown colored with hazelnut flavor, high smoke point. Best used to bring out flavor in baked desserts, dressings and meats or dress steamed or roasted vegetables just before serving | 430°F | Store refrigerated 2 to 4 months |
| Olive oil (Extra Virgin) | 77% mono, 9% poly, 14% saturated |
Unrefined and more flavorful with a peppery bite. Best in salad dressings, sauces, sautés, marinades, pastas, casseriles, stir-fries, soups and meat dishes | 420°F | Store refrigerated 12 months |
| Olive Oil (Extra light or regular) | 77% mono, 9% poly, 14% saturated |
Less expensive, less flavorful refined cousin of extra-virgin olive oil. High heat tolerance makes it a good choice where olive oil taste is unnecessary or unwanted, such as in sautés and baked goods | 468°F | Store refrigerated 12 months |
| Palm Oil | 38% mono, 10% poly, 52% saturated |
Red-orange color and unique flavor, high smoke point. May bring out the flavor in Caribbean and South American dishes but is moderately high in saturated fat | 450°F | Store refrigerated 12 months |
| Peanut Oil | 49% mono, 33% poly, 18% saturated |
Peanut flavor and aroma with a high smoke point. Best in foods that benefit from peanut flavor such as Asian stir-fries, noodles, rice and salads. Popular for deep frying foods like fried chicken and praised for bringing a clean flavor to the food | 440°F | Store refrigerated 6 months |
| Safflower Oil | 13% mono, 77% poly, 10% saturated |
Light color and flavor, high smoke point. Best for searing meats, baking desserts, and deep-frying foods but is high in linoleic acid | 450°F | Store refrigerated 2 to 4 months |
| Sesame Oil | 40% mono, 46% poly, 14% saturated |
Light and mild sesame flavor, moderately high smoke point. Best in Asian stir-fries, noodles, rice and salads | 450°F | Store refrigerated for 2 to 4 months. |
| Soybean Oil | 24% mono, 61% poly, 15% saturated |
Slightly heavy flavor, high smoke point. Best used in baking but is high in linoleic acid | 450°F | Store refrigerated up to 12 months |
| Sunflower Oil | 20% mono, 69% poly, 11% saturated |
Light and flavorless, high smoke point. Best used in baking but is high in linoleic acid and should be kept below 390°F for best results | 450°F | Store refrigerated 2 to 4 months |
| Walnut Oil | 19% mono, 67% poly, 14% saturated |
Rich walnut flavor, moderately high smoke point. Best used to bring out flavor in baked desserts, dressings and meats or to dress steamed or roasted vegetables just before serving. High in alpha-linoleic acid | 400°F | Store refrigerated for 2 to 4 months |
