The Best Oil for Cooking: When to Use Olive, Avocado, Canola, and More
Ever stand in the grocery store aisle, staring at 20 different oils, wondering which one’s best for cooking? You’re not alone. The truth is, the oil you use can make or break your dish. Whether you're frying, roasting, sautéing, or baking — there's a right oil for the job.
Let’s break down the best oils for every cooking method and when you should use (or avoid) each one.
🔥 Understanding Smoke Point (And Why It Matters)
The smoke point is the temperature at which an oil starts to burn and smoke — and when that happens, it tastes bad and loses its nutrients.
Here’s a quick cheat sheet:
Low smoke point: Not great for high heat (best for dressings)
Medium smoke point: Good for sautéing or baking
High smoke point: Great for frying and roasting
🫒 1. Extra Virgin Olive Oil (EVOO)
Smoke point: ~375°F (190°C)
Best for: Salad dressings, drizzling, low-to-medium sautéing
Flavor: Fruity, bold
Not great for: High heat frying
✅ Use it when: You want flavor and light cooking. EVOO shines in dishes like bruschetta, pasta sauces, or roasted veggies under 400°F.
🥑 2. Avocado Oil
Smoke point: ~520°F (270°C)
Best for: High-heat cooking, roasting, frying
Flavor: Neutral to slightly buttery
Bonus: High in heart-healthy fats
✅ Use it when: You’re air-frying, pan-searing, or roasting at high heat. It’s also keto and paleo-friendly.
🌽 3. Canola Oil
Smoke point: ~400°F (204°C)
Best for: Baking, frying, sautéing
Flavor: Neutral
Controversy: Some avoid it due to processing, but it’s approved by most health agencies.
✅ Use it when: You want a cheap, neutral oil for deep frying or moist baked goods.
🥥 4. Coconut Oil
Smoke point: ~350°F (177°C)
Best for: Baking, light sautéing, some curries
Flavor: Slightly sweet, coconut aroma
Tip: Solid at room temp
✅ Use it when: You’re making granola, curries, or baked goods with tropical vibes.
🌻 5. Sunflower or Safflower Oil
Smoke point: ~440–475°F (226–246°C)
Best for: Frying, sautéing, searing
Flavor: Mild
Bonus: High in vitamin E
✅ Use it when: You want a clean, light-tasting oil that can handle heat.
🧈 Honorable Mentions
Ghee (Clarified Butter): Rich, nutty, great for high heat
Butter: Best for flavor, low heat only
Sesame Oil: Amazing in stir-fries — use toasted sesame for flavor, not high heat
🚫 Oils to Avoid for High Heat
Flaxseed oil
Walnut oil
Unrefined oils in general
These are best for dressings or drizzling — they break down quickly under heat.
🧪 Oil Quick Match-Up Chart
Cooking MethodBest OilsDeep FryingAvocado, Canola, SunflowerSautéingOlive, Canola, AvocadoRoastingAvocado, Ghee, SunflowerBakingCanola, Coconut, ButterSalad DressingOlive, Walnut, Flaxseed
🍳 Final Thoughts
The next time you reach for a bottle of oil, don’t just grab the one on sale. Choose the right oil for your recipe — and your health. With the right oil, your food will taste better and cook more evenly.
👇 Check Out These Recipes Where Oil Matters:
🔍 FAQ
Can I reuse frying oil?
Yes — if it hasn’t burned. Strain it, store it in a dark container, and reuse it 2–3 times max.
What oil is healthiest for cooking?
Avocado and olive oil are top picks for health and flavor, depending on your cooking style.
