Nowadays, store shelves are filled with more cooking oils than ever before, but knowing which one is the best — and the healthiest — can be a real head-scratcher. Every cooking oil has its’ own benefits, however, sorting through them in the middle of a grocery store aisle is less than ideal. But fret not! We compared several varieties to find the healthiest cooking oils you can buy right now, and included some suggestions for how to use them in the kitchen below.

What Makes a Cooking Oil Healthy?

One tablespoon of any type of oil — including olive, canola, avocado, coconut, peanut or others — contains around 120 calories. Contrary to common belief, it’s the type of fats found in the oil that determines how healthy it is, not the calories.

Understanding the Fats Found in Cooking Oils

There are three types of fats found in cooking oils: monounsaturated, polyunsaturated and saturated.

• Monounsaturated Fats (MUFAs) are derived from plant-based foods, such as avocados, nuts and olives, as well as oils made from these foods. Oils with monounsaturated fats include extra-virgin olive oil, olive oil, avocado oil, canola oil, almond oil, macadamia nut oil and peanut oil.
  
  
• Polyunsaturated Fats (PUFAs) can be found in a variety of sources. They include soybean oil, corn oil, sunflower oil, safflower oil and grapeseed oil.
  
  
• Saturated Fats are found in animal-based foods like lard, shortening and beef tallow as well as coconut oils and tropical oils like palm and palm kernel oil.

Is It Healthy to Consume These Types of Fats?

The World Health Organization (WHO) recommends a maximum of 10% total calories from saturated fats per day. They also recommend focusing on mostly mono- and polyunsaturated fats and replacing saturated fats with them. The American Heart Association, on the other hand, recommends tightening saturated fats to 6% of total calories per day.

Things to Consider When Buying Cooking Oil

The best cooking oils contain unsaturated fats, including monounsaturated and polyunsaturated fats. Similarly, smoke points play a role in selecting which oils are best for everyday use, since higher smoking points allow for the higher temperatures needed for cooking methods like stir-frying and sauteing.

Flavor is another important consideration, since more neutral-flavored oils can be used in baking. Pay attention to portion size — using too much of any oil can increase a meal’s calorie count quickly. As such, try to aim for no more than 1 tablespoon of oil per person when preparing a meal.

The Healthiest Cooking Oils

Olive Oil

Olive oil has numerous health benefits. Out of all the plant-based cooking oils, it has the highest levels of monounsaturated fats, which have been shown to help increase HDL or "good" cholesterol. Additionally, olive oil can help combat inflammation, fight free radicals that damage cells and may also help reduce plaque build-up in the arteries.

Olive oil also has an approved FDA-qualified claim for cardiovascular health. This applies to extra-virgin olive oil as well as regular and light-tasting olive oils.

Breakdown of Fat:

• Monounsaturated: 72%
• Polyunsaturated: 8%
• Saturated: 13%

Cooking with Olive Oil

Olive oil is very versatile and can be used for braising, sauteing, baking and frying. You can add it to dressings and marinades as well as drizzle it on finished dishes. For a more a neutral-taste, choose regular or light-tasting olive oils when cooking.

Average Smoke Point: 390–468 degrees F

Canola Oil

Canola oil is high in vitamins K and E, and ALA omega-3 fats (an essential fatty acid obtained through the consumption of food.) Canola oil is high in monounsaturated fat, which can help lower LDL or "bad" cholesterol. The FDA claims that 1½ tablespoons of canola oil a day may help reduce the risk of coronary heart disease when swapped for saturated fats.

There are many myths surrounding canola oil — you can find them debunked here.

Breakdown of Fat:

• Monounsaturated: 58%
• Polyunsaturated: 29%
• Saturated: 7%

Cooking with Canola Oil

The neutral taste and high smoke point of canola oil make it a textbook choice for cooking and baking. It’s also a great ingredient to include in marinades and dressings.

Average Smoke Point: 435–445 degrees F

Avocado Oil

Avocado oil is extracted from the flesh of pressed avocados; this means it is heart-healthy and has a good deal of monounsaturated fat. It contains the antioxidant vitamin E and lutein, which is linked to eye health, and gets its green tint from carotenoids and chlorophyll.

Breakdown of Fat:

• Monounsaturated: 69.4%
• Polyunsaturated: 16.6%
• Saturated: 14%

Cooking with Avocado Oil

Avocado oil has a high smoke point and can be used for sauteing, frying and stove top cooking at high temperatures. We recommend adding it to marinades and dressings as well as using it as a finishing touch for completed dishes.

Average Smoke Point: Close to 500 degrees F

Algae Oil

This eco-friendly oil has gained a reputation for its impressive versatility. It is made from marine microalgae that has been extracted and grown in large tanks of water and contains a robust amount of monounsaturated fat — specifically omega-9 fatty acids.

Breakdown of Fat:

• Monounsaturated: ~90%
• Polyunsaturated: 3%
• Saturated: ~4%

Cooking with Algae Oil

With its high smoke point and neutral flavor, this oil is a good choice for various forms of high heat cooking, including stir-frying and baking, and for adding to marinades, sauces or drizzling over finished meals.

Average Smoke Point: 535 degrees F

Honorable Mentions

There are many other cooking oils that are healthy, provide unsaturated fat and are recommended by the American Heart Association. They include peanut oil, safflower oil, sunflower oil, corn oil, soybean oil, sesame oil and grapeseed oil.

Toasted sesame oil and almond oil are also nice choices to keep in your pantry when you want to add a unique touch of flavor to a recipe.

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