Walking into the oil aisle at your favorite store can be overwhelming: neatly arranged shiny bottles with labels full of information. In the past, the choice was made for you—vegetable oil or nothing—but today you’re faced with a flood of options. Do you want refined or unrefined oil? Olive oil or canola oil? Maybe a bottle of pistachio oil catches your eye! So how do you choose the right oil for each recipe?
Two key factors to consider when choosing oil:
The oil’s flavor
The cooking temperature
For frying, the basic rule is to choose an oil with a smoke point—the temperature at which oil begins to smoke—higher than the cooking temperature required by the recipe.
What you should know before buying oil:
Oil smoke points generally range between 200 and 400°F, depending on how the oil is pressed, filtered, and refined. Less processed oils have lower smoke points, while refined oils are generally better for high-heat cooking.
Most foods are fried at temperatures between 350 and 400°F. Choosing oils with smoke points above 400°F keeps you safe.
Oil that starts smoking will eventually burn. Even if it doesn’t ignite, it will lose its flavor and potential health benefits.
You don’t necessarily need a thermometer. As oil heats, it becomes fragrant, shiny, and thinner. When you notice these signs, the oil is close to its smoke point and hot enough for cooking. Adding food lowers the oil’s temperature, preventing it from reaching the smoke point.
Which oil is best for each use?
For dressings and drizzling:
Nut oils—such as walnut oil, dark sesame oil, toasted peanut oil, or specialty oils like pistachio, hazelnut, pumpkin seed, and pecan oils—are best for cold dishes, as heat destroys their delicate flavors.
Infused or flavored oils—such as wasabi, wild mushroom, lemon, or truffle oil—are usually expensive, but a little goes a long way.
For low-heat cooking and gentle warming (also sauces and drizzles):
Olive oil has a low smoke point, making it unsuitable for deep frying. Use it for salad dressings, finishing dishes, and gentle cooking. It’s also excellent in baking—granola and plum cake wouldn’t taste the same without it.
Sesame oil comes in two types: light and dark.
Light sesame oil has a mild nutty flavor and can be used for frying.
Dark sesame oil has a stronger flavor and a lower smoke point, making it ideal for dressings, sauces, and seasonings. It should be closely monitored if used in cooking.
For baking and low-heat cooking:
Coconut oil, solid at room temperature, can replace butter in vegan recipes. Butter may not be an oil, but it’s essential—combine it with oils like olive oil during cooking to avoid its low smoke point. Vegetable oil, canola oil, safflower oil, and sunflower oil are commonly used in baked goods.
For high-heat uses like frying, browning, and sautéing:
Neutral oils are best.
Vegetable oil: A general term for plant-derived oils, often soybean-based but sometimes made from cottonseed, sunflower, safflower, or blends. Neutral in flavor and ideal for baking and high-heat frying.
Safflower oil: Nearly flavorless with a very high smoke point (520°F). Great for frying and salad dressings since it doesn’t solidify when chilled.
Canola oil: Affordable, widely used, low in saturated fat, with a smoke point between 425–475°F, making it excellent for high-heat cooking.
Rice bran oil: More expensive but popular for its health benefits and performance at high temperatures, often outperforming canola oil.
Corn oil: Nearly tasteless and able to withstand high heat without smoking; unrefined versions have a more pronounced corn flavor.
Peanut oil: Light in flavor with a high smoke point, ideal for deep frying, pan frying, grilling, and roasting. Refined peanut oil is best for deep frying, while unrefined versions are more flavorful and not suitable for frying.
Avocado oil: Shares many health benefits with olive oil but has a very high smoke point (520°F), making it perfect for high-heat cooking.
Apricot kernel oil: Better known for skincare and massage, but noted by Mark Bittman in How to Cook Everything Vegan as excellent for roasting and high-temperature cooking.
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