There are many types of cooking oils with unique flavors and different health benefits. Oils are categorized into fruit oils, seed oils and animal based oils.
Aim to eat mostly fruit oils, moderate amounts of seed oils and limit animal oils.
Fruit oils are made from the fruits of plants. They are less processed and have a stronger flavor. They are higher in heart-healthy fats, antioxidants, and Vitamin E.
Note: Coconut oil and palm oil are high in saturated fat. Use in small amounts.
| Smoke Point | |
|---|---|
| Extra Virgin Olive Oil | Medium (~375°F) |
| Refined “Light” Olive Oil | High (~425°F) |
| Avocado Oil | High (~520°F) |
| Coconut Oil | Medium (~350°F) |
| Smoke Point | |
|---|---|
| Sunflower Oil | High (~450°F) |
| Peanut Oil | High (~450°F) |
| Sesame Oil | Medium (~350°F) |
| Canola Oil | High (~400°F) |
Animal based oils: These add flavor to food, but should be eaten in small amounts because they contain high amounts of saturated fat and cholesterol. Examples include butter, lard, tallow and ghee. *Ghee is an animal fat commonly used in South Asian cooking – although it has saturated fat, small amounts of ghee also provide Vitamins A, E, K and omega 3 fatty acid. It has a very high smoke point of 485°F.
What is smoke point? Smoke point is the temperature at which an oil gets so hot it starts to smoke, loses some of its healthy nutrients, and starts to taste bad.
High smoke point oils: Best for searing, browning and deep frying
Medium smoke point oils: Best for baking, stir-frying, sauteing, sauces and dressings