Health

What is the Best Cooking Oil?

Written by Kat Kennedy, NASM CPT, NCSF CPT, NCSF SNS
Medically Reviewed by Dr. Elaine Gavalas, ND, PhD

August 8, 2025

When it comes to types of cooking oils, the grocery store shelves can feel overwhelming. With dozens of options ranging from trendy coconut oil to traditional olive oil, how do you know which ones are actually good for your health? The truth is, not all cooking oils are created equal, and choosing the right one can significantly impact both your health and the flavor of your food.

In this comprehensive guide, we'll explore healthy cooking oils, examine their unique benefits, discuss proper usage temperatures, and explain why you should avoid certain seed oils that have become ubiquitous in modern cooking.

Table Of Contents

Why Your Choice of Cooking Oil Matters

The type of oil you use for cooking affects more than just taste. Different oils have varying nutritional profiles, smoke points, and stability when heated. Some oils provide beneficial nutrients and healthy fats, while others can actually harm your health when consumed regularly. Understanding these differences is crucial for making informed decisions in your kitchen.

The key factors to consider when choosing a cooking oil to use include:

  • Nutritional content and fatty acid profile
  • Smoke point and heat stability
  • Processing methods and purity
  • Flavor compatibility with your dishes
  • Overall impact on health and inflammation

The Top 4 Healthiest Cooking Oils

1. Extra-Virgin Olive Oil

Olive oil being poured onto a wooden sppon with a bowl of olive in the background

Extra-virgin olive oil has been a cornerstone of healthy eating for thousands of years, and modern science continues to research its remarkable health benefits. This golden oil is extracted from olives using mechanical methods without heat or chemicals, preserving its natural antioxidants and beneficial compounds.

Health Benefits:

  • Rich in monounsaturated fats, particularly oleic acid, which reduces inflammation (1)
  • Contains powerful antioxidants like vitamin E, polyphenols, and oleocanthal (2)
  • Supports heart health by improving cholesterol levels and reducing blood pressure (3)
  • May protect against certain cancers and neurodegenerative diseases (4, 5)
  • Promotes brain health and cognitive function (5)

Best Uses and Heat Levels: Extra-virgin olive oil has a moderate smoke point of around 350°F and 410°F (177°C - 210°C), making it best for low-heat cooking (6). 

  • Low to medium-heat sautéing
  • Roasting vegetables at moderate temperatures
  • Salad dressings and cold preparations
  • Finishing dishes for added flavor
  • Light pan-frying

Native Note: Look for cold-pressed, organic extra-virgin olive oil in dark glass bottles to ensure maximum quality and nutrient retention.

2. Coconut Oil

A glass jar of coconut oil with coconuts in the background

Coconut oil has gained tremendous popularity in recent years, and for good reason. This saturated fat-rich oil offers unique health benefits that set it apart from other cooking oils. Despite being high in saturated fat, coconut oil contains medium-chain triglycerides (MCTs) that behave differently in the body than long-chain fats.

Health Benefits:

  • Contains lauric acid, which has antimicrobial and antiviral properties that support immune function (7)
  • May help support weight management, fat burning, and metabolic health (8)
  • Provides quick energy for the brain and muscles (9)
  • Remains stable at room temperature and resists rancidity

Best Uses and Heat Levels: Coconut oil has a higher smoke point of about 350-400°F (175-205°C), making it ideal for:

  • Medium-heat sautéing and stir-frying
  • Baking as a butter substitute
  • Roasting vegetables
  • Making homemade granola or energy bars
  • Adding to smoothies or coffee

Native Note: Opt for virgin or extra-virgin coconut oil that's cold-pressed and unrefined to maximize health benefits.

3. Avocado Oil

A bottle of avocado oil surrounded by avocados

Avocado oil is extracted from the flesh of avocados and has emerged as one of the healthiest high-heat cooking oils available. Its exceptional stability and neutral flavor make it incredibly versatile in the kitchen.

Health Benefits:

  • Extremely high in monounsaturated fats, similar to olive oil
  • Rich in oleic acid, which reduces inflammation and supports heart health (12)
  • Contains lutein, an antioxidant that supports eye health (11)
  • High in vitamin E, a powerful antioxidant
  • May help improve nutrient absorption from other foods
  • Supports healthy cholesterol levels (12)

Best Uses and Heat Levels: With an impressive smoke point of 480-520°F (250-270°C), avocado oil is ideal for high-heat cooking.

  • High-heat cooking methods like grilling and searing
  • Deep frying (though this should be done sparingly)
  • Stir-frying at high temperatures
  • Roasting at high heat
  • Any cooking method that requires high temperatures

Native Note: Choose cold-pressed, unrefined avocado oil from reputable brands, as some cheaper versions may be adulterated with other oils.

4. Grass-Fed Butter and Ghee

A jar of grass-fed ghee with a wooden spoon

While technically not oils, grass-fed butter and ghee (clarified butter) deserve recognition as healthy cooking fats. These traditional fats have been nourishing humans for millennia and offer unique nutritional benefits when sourced from grass-fed animals.

Health Benefits (13):

  • Rich in fat-soluble vitamins A, D, E, and K2
  • Contains conjugated linoleic acid (CLA), which may support weight management (14)
  • Provides butyrate, a short-chain fatty acid that supports gut health
  • Ghee is lactose-free and suitable for those with dairy sensitivities
  • Contains naturally occurring cholesterol, which is  a precursor for hormone production

Best Uses and Heat Levels:

  • Butter: Best for low to medium-heat cooking (smoke point: 300-350°F/150-175°C)
  • Ghee: Can handle higher heat (smoke point: 450°F/230°C)
  • Excellent for sautéing, baking, and adding rich flavor to dishes
  • Perfect for making scrambled eggs, pancakes, and baked goods

Native Note: Always choose butter and ghee from grass-fed, pasture-raised animals for optimal nutrient content and flavor.

The Problem with Seed Oils: Why You Should Avoid Them

While the oils mentioned above offer significant health benefits, many commonly used cooking oils can actually harm your health. Industrial seed oils, also known as vegetable oils, have become prevalent in modern food production but come with serious health concerns.

Common Problematic Seed Oils:

  • Soybean oil
  • Corn oil
  • Canola oil (rapeseed oil)
  • Sunflower oil
  • Safflower oil
  • Cottonseed oil
  • Grapeseed oil

Why Seed Oils Are Problematic:

  1. High Omega-6 Content: These oils are  disproportionately high in omega-6 fatty acids, which can promote inflammation when consumed in excess. The modern Western diet contains an imbalanced omega-6 to omega-3 ratio and oxidatively unstable oils, contributing to chronic inflammation and various health issues (15).
  2. Heavily Processed: Most seed oils undergo intensive processing involving high heat, chemical solvents, bleaching, and deodorizing. This processing destroys natural antioxidants and can create harmful compounds.
  3. Oxidation and Rancidity: Seed oils are highly unstable and prone to oxidation, especially when heated. Oxidized oils can form harmful compounds that contribute to cellular damage and inflammation.
  4. Hidden in Processed Foods: These oils are ubiquitous in processed foods, restaurant meals, and packaged products, making them difficult to avoid entirely.

How to Choose and Use Cooking Oils Wisely

Temperature Guidelines:

  • Low heat (under 325°F): Extra-virgin olive oil, butter
  • Medium heat (325-375°F): Coconut oil, light olive oil
  • High heat (above 400°F): Avocado oil, ghee

Storage Tips:

  • Store oils in cool, dark places away from heat and light
  • Keep oils in airtight containers to prevent oxidation
  • Use oils within their recommended timeframes

Reading Labels:

  • Look for terms like "cold-pressed," "unrefined," or "virgin"
  • Avoid oils that list multiple ingredients or chemical additives
  • Choose organic when possible to avoid pesticide residues

Making the Switch: Practical Tips for Healthier Cooking

Transitioning to healthier cooking oils doesn't have to be overwhelming. Start by replacing the most frequently used oils in your kitchen with healthier alternatives. Keep different oils on hand for different cooking methods, and gradually eliminate processed foods that contain harmful seed oils.

Consider your cooking style and preferences when choosing oils. If you do a lot of high-heat cooking, invest in quality avocado oil. For homemade salad dressings and finishing extra-virgin olive oil is essential. Coconut oil works wonderfully for baking and medium-heat cooking.

The Bottom Line

Choosing the right cooking oil is a simple yet powerful way to improve your health and enhance your cooking. By focusing on nutrient-dense options like extra-virgin olive oil, coconut oil, avocado oil, and grass-fed butter or ghee, while avoiding processed seed oils, you're making a significant investment in your long-term health.

Remember that the healthiest cooking oil is the one that fits your cooking needs, tastes good to you, and is used as part of a balanced, whole-foods, and healthy diet. Start with one or two high-quality oils and gradually expand your collection as you become more comfortable with their unique properties and flavors.

Your body will thank you for making this important switch, and your taste buds will likely appreciate the enhanced flavors that come from using high-quality, minimally processed cooking fats. Take control of your health one meal at a time by choosing the right oils for your kitchen.

Kat Kennedy
Article by

Kat Kennedy

Kat Kennedy is the Fitness and Nutrition Editor at NativePath. With a NASM CPT, NCSF CPT, and NCSF Sports Nutrition Certification, she has a passion for giving people the tools they need to feel healthy, strong, and confident.

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    Medical Disclaimer

    This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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    When it comes to types of cooking oils, the grocery store shelves can feel overwhelming. With dozens of options ranging from trendy coconut oil to traditiona...