Cooking Oil Overview


Not all cook­ing oils are cre­ated equal. Dif­fer­ent cook­ing oils have dif­fer­ent health ben­e­fits. They also work bet­ter for dif­fer­ent cook­ing tasks. Here’s a quick overview of dif­fer­ent qual­i­ties and uses of the most preva­lently used cook­ing oils.

  • Veg­etable oil: The most com­monly used of cook­ing oils. Can be used in recipes and for fry­ing. A blend of sev­eral oils like corn, soy­bean, palm, and sun­flower oils.
  • Canola oil: Rep­utably one of the most healthy cook­ing oils. Low in sat­u­rated fat. Com­monly used in fry­ing at medium temperatures.
  • Corn oil: Rel­a­tively low in both sat­u­rated and mono unsat­u­rated fats. Com­monly used in mar­garine. Used in fry­ing and bak­ing. Use only at medium temperatures.
  • Sun­flower oil: Low in sat­u­rated fat, high in vit­a­min E. Because of it’s rel­a­tively healthy, com­pa­nies use it in snack foods. Used to fry, cook, and in salad dressing.
  • Olive oil: Used in stir-fry, fry­ing, cook­ing, sautéing, and as ingre­di­ent in recipes. Fre­quently used in salad oils. The most healthy cook­ing oil. Shown to reduce risk of heart disease.
  • Coconut oil: Used for fry­ing. High in sat­u­rated fat and linked to high lev­els of LDL (bad) cho­les­terol. High heat tolerance.
  • Peanut oil: Used in fry­ing at high temperatures.
  • Flax seed oil: Used more as an Omega 3 sup­ple­ment than in cooking.