Extra Virgin Olive Oil Takes The Crown
When it comes to the healthiest cooking oil, experts are nearly unanimous in their choice. Olive oil is the healthiest all-around cooking oil, and specifically, extra virgin olive oil is the absolute best among the healthiest cooking oils. What makes this Mediterranean staple so special?
Nutrition and cooking experts agree that one of the most versatile and healthy oils to cook with and eat is olive oil, as long as it’s extra virgin. The “extra virgin” label is crucial because it indicates minimal processing. It ranks at the top because it’s cold-pressed, unrefined and loaded with powerful antioxidants that many other oils lose during heavy processing. This includes polyphenols like oleocanthal, which have been shown to reduce inflammation in the body and support long-term heart health.
What really sets olive oil apart is its impressive fat profile. Extra-virgin olive oil is often considered a great oil for cooking because it is filled with heart-healthy monounsaturated fats. These are anti-inflammatory and beneficial for lowering LDL cholesterol levels. However, there’s one important limitation to keep in mind: It is best not to fry with extra-virgin olive oil, as its smoke point is only about 190C/375F.
Avocado Oil: The High-Heat Hero
If you’re looking for an oil that can handle serious heat while still offering impressive health benefits, avocado oil should be your go-to choice. Few oils pull double duty like avocado oil. Rich in oleic acid and antioxidants, this pick tops the list of the healthiest cooking oils for anyone who wants clean flavor and serious heat performance.
The technical specs of avocado oil are truly impressive. Avocado oil has a smoke point of approximately 520°F (271°C), making it great for high heat cooking like deep frying. This high smoke point means you can sear, stir-fry, or roast without worrying about the oil breaking down and releasing harmful compounds.
Avocado oil is nutritionally similar to olive oil. It may have anti-inflammatory, antioxidant, and heart-health benefits. It also has a higher smoke point that works well for high heat cooking methods like deep frying. The neutral flavor profile makes it incredibly versatile, working equally well in sweet baked goods or savory dishes.
Sesame Oil: Ancient Wisdom With Modern Benefits
Don’t overlook this kitchen staple that’s been treasured for thousands of years. While it may not be as trendy as avocado or olive oil, sesame oil remains a pantry staple across Asian and Middle Eastern cuisines. Its bold flavor and functional health perks make it a deliciously smart choice among the healthiest cooking oils for flavor-driven meals.
From a nutritional standpoint, sesame oil packs some serious health benefits. Sesame oil has a medium-high smoke point of approximately 410°F (210°C). It’s high in the heart-healthy antioxidants sesamol and sesaminol, which may have various benefits, including potential neuroprotective effects against certain diseases like Parkinson’s.
Recent research has shown that sesame oil might even help with blood sugar management, which is particularly interesting for those watching their glucose levels. Sesame oil works well for sautéing, general purpose cooking, and even as a salad dressing. It offers a mild nutty flavor that can work well in a number of stovetop dishes.
High-Oleic Safflower Oil: The Underrated Champion
Here’s an oil that doesn’t get nearly enough attention in health circles. Often overlooked on trendy oil lists, safflower oil quietly holds its own in the world of high-heat cooking. It ranks among the healthiest cooking oils for its heart-friendly unsaturated fats, impressive vitamin E content and rare ability to retain nutrients even when exposed to high temperatures.
The key is choosing the right type of safflower oil. There are two types to know: high-linoleic and high-oleic. The high-oleic variety is the better pick for cooking, especially for deep-frying, pan-searing or roasting dishes like battered fish or crispy baked tofu. High-oleic safflower oil has a smoke point of around 510°F (265°C) and a clean, neutral taste, making it excellent for high-heat cooking while adding texture without overpowering flavor.
The smoke point for safflower oil is higher, sitting at approximately 510°F (265°C). Safflower oil is made from the seeds of the safflower plant. It’s low in saturated fat and contains a higher percentage of unsaturated fatty acids. This makes it an excellent choice for those trying to improve their heart health while still enjoying fried foods occasionally.
Grapeseed Oil: The Winemaker’s Gift to Your Kitchen
Here’s a fascinating cooking oil with an interesting backstory. Grapeseed oil, which is extracted from the leftover seeds of wine grapes, is rich in polyunsaturated fats and vitamin E, giving it antioxidant properties that may support heart health. That’s exactly why it stands among the healthiest cooking oils for its light, neutral flavor and versatility in the kitchen.
The versatility of grapeseed oil is what makes it particularly appealing to home cooks. With a smoke point around 420°F, it’s a go-to for stir-fries like beef pad Thai, pan-searing proteins or roasting vegetables without an overpowering flavor. What makes grapeseed oil especially interesting is how seamlessly it fits into both savory and sweet dishes.
Professional chefs have long appreciated this oil for its technical properties. It’s often favored by chefs for emulsifying dressings and sauces. Like other healthiest cooking oils, it’s best stored in a cool, dark place to preserve freshness and prevent oxidation. This storage tip is crucial because grapeseed oil can turn rancid more quickly than some other options.
Hemp Seed Oil: The Balanced Option
This might surprise you, but hemp seed oil deserves serious consideration for your healthy kitchen arsenal. Often overshadowed by flashier options, hemp seed oil holds its own with a nutty flavor and a stellar 3:1 ratio of omega-6 to omega-3s. That balance, plus a dose of vitamin E, makes it one of the healthiest cooking oils for heart and skin support.
The catch with hemp seed oil is that it’s not suitable for high-heat cooking. While its low smoke point of around 302°F rules out frying, it shines in gentle cooking. Warm it into soups after simmering, mix it into your fluffy scrambled eggs or use it to finish roasted vegetables. Think of it as a finishing oil rather than a cooking oil.
Canola Oil: The Controversial Crowd-Pleaser
Now we’re getting into more controversial territory. Canola oil is everywhere in grocery stores and restaurants, but nutrition experts are increasingly divided about its place in a healthy diet. The main concerns stem from its high levels of omega-6 fatty acids and heavy processing methods.
Research is ongoing as to canola oil’s connection with memory issues and inflammation. It’s also a major source of omega-6 fatty acids, which we should be eating less of, not more. Add in the fact that it’s highly refined and usually comes from GMO crops, and it’s an oil that many people choose to avoid.
However, some mainstream health organizations still consider it acceptable when used in moderation. The 2020–2025 edition of Dietary Guidelines for Americans maintains its recommendation to limit intake of saturated fats. “We reaffirmed the evidence that we’ve seen again and again, of swapping out the saturated fat from animal foods for cooking with plant oils, including canola, sunflower, and safflower,” according to experts. Seed oils “lower LDL cholesterol compared to butter, lard, and beef tallow”. The key is understanding that while it may be better than some alternatives, there are healthier options available.
The Worst Offenders: Highly Processed Seed Oils
At the bottom of our ranking are what critics call the “hateful eight” seed oils. These include canola, corn, cottonseed, and grapeseed oils. Also, soybean, sunflower, safflower, and rice bran oils. While some of these oils appear higher on our list when they’re high-quality versions, the cheap, heavily processed versions found in most processed foods are problematic.
The processing methods used to create these oils are concerning. “Seed oils are made through a chemical process where they’re bleached, refined and heated in order to be usable,” according to nutrition experts. “The processing of these oils strips the seeds of their nutrients and could potentially add harmful ingredients.” The end result is oils with no real health benefits.
Take cottonseed oil as an extreme example. Cottonseed oil is highly refined, and that’s a crucial part of the process. Before it’s refined, it contains something called gossypol, which is a highly toxic substance that causes things like infertility and liver damage. That’s not in the oil you would use for cooking, but cottonseed oil is still on the list of oils that the Cleveland Clinic considers extremely unhealthy.
The omega-6 problem is real with these oils. There’s a high percentage of those unhealthy, inflammation-causing omega-6 fats, which most people consume too much of in the course of a regular diet. That can lead to serious side effects, like arthritis, heart disease, diabetes, and stroke. Furthermore, the processing procedure removes many of the naturally occurring antioxidants.
The evidence is becoming clearer that your choice of cooking oil matters more than you might think. You should aim to consume more “good” or healthy fats (polyunsaturated and monounsaturated fats) and fewer “bad” fats (saturated and trans fats). Moderation is also key. Remember that “The serving size for oil is small: one tablespoon. Having more than that can drastically increase your calorie and fat intake above the recommended amount”. Making smart choices about which oils you use can have a meaningful impact on your long-term health. What oils are currently sitting in your pantry right now?
