Not All Oils Are Created Equal

The cooking oil aisle can be overwhelming. Different oils have different smoke points, flavors, and best uses. Here's what you need to know to choose wisely.

What is Smoke Point?

The smoke point is the temperature at which an oil starts to break down and smoke. Cooking above an oil's smoke point creates off-flavors and potentially harmful compounds.

• High smoke point (400°F+): Frying, searing, roasting
• Medium smoke point (350-400°F): Sautéing, baking
• Low smoke point (below 350°F): Dressings, finishing

Common Cooking Oils

Extra Virgin Olive Oil

Smoke point: 325-375°F
Flavor: Fruity, peppery, robust
Best for: Dressings, dipping, finishing, low-heat cooking
Note: The "extra virgin" designation means it's unrefined and has the most flavor

Regular/Light Olive Oil

Smoke point: 465°F
Flavor: Neutral
Best for: Sautéing, roasting, frying
Note: "Light" refers to flavor, not calories

Avocado Oil

Smoke point: 520°F
Flavor: Mild, slightly grassy
Best for: High-heat cooking, frying, grilling
Note: One of the highest smoke points, very versatile

Vegetable/Canola Oil

Smoke point: 400-450°F
Flavor: Neutral
Best for: Frying, baking, all-purpose cooking
Note: Affordable and widely available

Coconut Oil

Smoke point: 350°F (unrefined), 400°F (refined)
Flavor: Coconut (unrefined) or neutral (refined)
Best for: Baking, medium-heat sautéing, vegan cooking
Note: Solid at room temperature

Sesame Oil

Smoke point: 350-410°F
Flavor: Strong, nutty (toasted) or mild (light)
Best for: Asian dishes, finishing, dressings
Note: Toasted sesame oil is for flavoring, not cooking

Peanut Oil

Smoke point: 450°F
Flavor: Slightly nutty
Best for: Deep frying, stir-frying, Asian cuisine
Note: Classic for fried foods

What to Keep on Hand

A well-stocked kitchen needs just 2-3 oils:

• Everyday cooking: Avocado oil or regular olive oil
• Finishing and dressings: Extra virgin olive oil
• Asian cooking: Toasted sesame oil (small bottle)

Storage Tips

• Store oils in a cool, dark place
• Check expiration dates—oils do go rancid
• Buy sizes you'll use within a few months
• Some oils (like flaxseed) need refrigeration

Quick Reference

• Frying: Avocado, peanut, vegetable
• Sautéing: Olive, avocado, vegetable
• Dressings: Extra virgin olive, walnut, sesame
• Baking: Vegetable, coconut, olive

Don't overthink it—having a neutral high-heat oil and a flavorful finishing oil covers most needs.