The Healthiest Oils for Cooking
Cooking oils and fats are the foundation of flavor, nutrition, and kitchen performance, yet not all of them serve the same purpose. Some, like avocado oil, ghee, or tallow, are heat-stable and ideal for frying, roasting, and sautéing, while others, such as walnut, flaxseed, or pumpkin seed oil, are delicate and shine only when used raw.
Understanding smoke points, fatty acid composition, and shelf life helps you choose the right fat for the job and avoid rancidity or nutrient loss. Each oil offers its own unique flavor profile and health benefits — from the rich, buttery taste of macadamia oil to the earthy depth of truffle oil or the bright green vibrance of pistachio oil. By stocking a mix of stable cooking fats and specialty finishing oils, you can elevate everyday meals with both function and flavor while keeping your kitchen free of unstable seed oils.
Updated August, 2025
Below you’ll find seventeen oils commonly used in cooking and food prep. I’ll breakdown each oil’s smoke point, fat content, common uses, and a brief synopsis of how each oil should or shouldn’t be utilized. Many are finishing oils, not to be used with heat.
Make sure you purchase food grade, not therapeutic grade, oils for consumption.
Virgin Olive Oil
SMOKE POINT: 320–374°F
fatty acid comp: 14% poly, 73% mono, 13% saturated
shelf life: ~18–20 months (cool, dark storage)
Virgin Olive Oil is one of the most widely used oils in kitchens around the world, valued for its fruity flavor and versatility. Because it has a lower smoke point than many cooking oils, it is best suited for dipping, dressings, and finishing dishes rather than frying. It shines when drizzled over soups, pastas, hummus, or slow-roasted vegetables cooked at gentle temperatures. Some people also use lighter olive oils for baking, though extra virgin is usually reserved for raw or low-heat applications. For freshness and flavor, store in a cool, dark place and use within 18–20 months.
give these a try:
cold-pressed evoo | greek evoo | bulk evoo
UNREFINED coconut oil
SMOKE POINT: 350°F
fatty acid comp: 2% poly, 6% mono, 92% saturated
(mostly lauric, myristic, palmitic)
vitamin E: ~0.1 mg per tablespoon (trace)
shelf life: ~24 months (very stable due to high saturation)
Unrefined Coconut Oil has a distinct tropical aroma and flavor that adds richness to both savory and sweet dishes. With a moderate smoke point, it is best for baking, light sautéing, or roasting rather than high-heat frying. Its high saturation makes it exceptionally stable, giving it a long shelf life compared to most plant oils. Many people enjoy it in curries, stir-fries, baked goods, or as a dairy-free alternative to butter. Kept at room temperature, it will remain solid below 76°F and liquid above that, but this natural change in texture doesn’t affect its quality.
give these a try:
organic coconut oil | coconut oil packets | top-selling coconut oil
avoCado oil
SMOKE POINT: 480°F-520°F
fatty acid comp: 70% mono, 12% poly, 12–18% saturated
shelf life: 12 months
Avocado Oil is my favorite choice for stovetop cooking because of its high smoke point and buttery, neutral flavor. It’s excellent for frying, sautéing, and searing, holding up well under high heat without breaking down. Beyond the pan, it also works beautifully in marinades, salad dressings, or drizzled over finished dishes. Its mild taste allows it to complement both savory and sweet foods without overpowering them. With proper storage in a cool, dark place, avocado oil will stay fresh for about a year.
BE MINDFUL TO PURCHASE HIGH-HEAT FOR FRYING OR SAUTÉING AND COLD-PRESSED FOR DRESSINGS, SPREADS, AND DIPS OR DRIZZLES.
give these a try:
my favorite avocado oil | top-selling avocado oil | tasty avocado oil
mCT OIL
SMOKE POINT: 320°F
fatty acid comp: 100% saturated (primarily caprylic C8 and capric C10)
shelf life: 24 months (stable when stored cool and dark)
MCT Oil is a concentrated extract from coconut or palm that contains only medium-chain triglycerides, most often caprylic (C8) and capric (C10) acids. It has a neutral flavor and is liquid at room temperature, which makes it easy to add to smoothies, coffee, or salad dressings. Because of its low smoke point, it should not be used for frying or high-heat cooking. Many people value MCT oil for its quick energy conversion, as the body metabolizes it differently than longer-chain fats. It is best stored in a cool, dark place, where it can remain stable for up to two years.
For reference, MCT oil will never solidify—even when chilled.
truffle oil
use heat with caution!
SMOKE POINT: 320–374° (depends on base oil, often olive oil)
fatty acid comp: same as base oil
(commonly 73% mono, 14% poly, 13% saturated if olive oil)
shelf life: 12 months (shorter once opened, best stored cool and dark)
Truffle Oil isn’t used for cooking with heat. I use a white truffle oil that’s comprised of olive oil infused with white truffles. Incredibly fragrant + delicious, we dip breads, drizzle over hummus or fresh fruits/roasted vegetables, and even popcorn. It’s a gourmet item that also makes a great gift. When i visit friends, I usually take a bottle of avocado oil + a bottle of truffle oil (in case they aren’t fans of truffle-infused oil).
give these a try:
white truffle oil | black truffle oil
GHEE
SMOKE POINT: 485°
fatty acid comp: 62% saturated, 29% mono, 4% poly
shelf life: 12 months (longer if refrigerated)
Ghee is composed of about 62% saturated fat, 29% monounsaturated fat, and only 4% polyunsaturated fat, which makes it one of the most stable fats for high-heat cooking. By removing the milk solids from butter, ghee gains a higher smoke point and a nutty, caramel-like flavor. It’s excellent for frying, roasting, or sautéing, and it stores well without refrigeration due to its low moisture content. Ghee also contains fat-soluble vitamins like A, D, and K, along with small amounts of butyrate, which supports gut health. With its rich taste and versatility, it’s both a cooking staple and a nutrient-dense fat.
GRASS-FED BUTTER
SMOKE POINT: 350°
fatty acid comp: 51% saturated, 21% mono, 3% poly
shelf life: 3 months refrigerated (up to 6–9 months frozen)
Grass-Fed Butter is about 51% saturated fat, 21% monounsaturated fat, and only 3% polyunsaturated fat, making it relatively stable for lower-heat cooking and baking. It’s nutrient-dense, providing vitamin K2, butyrate, and conjugated linoleic acid (CLA), which are linked to gut and cardiovascular health. Because it still contains milk solids, it burns more quickly than ghee, so it’s better for medium-heat sautéing, sauces, or baking rather than frying. Its golden-yellow hue comes from higher beta-carotene levels compared to conventional butter. For freshness, it should be refrigerated or frozen if stored long term.
monounsaturated safflower oil
use heat with caution!
SMOKE POINT: 450°
HIGH LINOLEIC, recommended cold usage
fatty acid comp: 75% poly, 13% mono, 8% saturated
shelf life: 6–12 months (best kept refrigerated, very delicate)
Safflower Oil comes in two types: high-oleic, which is more heat stable, and high-linoleic, which is very delicate and best for cold uses. It has a very light color and low viscosity, making it an excellent choice for blending into recipes where you don’t want the oil to overpower other flavors. I use safflower oil in my Cinnamon Honey Butter because it incorporates smoothly without changing the flavor or appearance. While it is mild and versatile, its higher polyunsaturated content makes it prone to spoilage, so it should be stored in a cool, dark place and used within a year.
give this a try:
organic safflower oil
TALLOW, LARD, OR DUCK/GOOSE FAT
TALLOW (beef)
SMOKE POINT: 400°
fatty acid comp: 50% saturated, 42% mono, 4% poly
shelf life: 12 months (longer if kept cool)
LARD (pork, pasture-raised)
SMOKE POINT: 370°
fatty acid comp: 39% saturated, 45% mono, 11% poly
shelf life: 6–12 months (refrigerated)
GOOSE FAT
SMOKE POINT: 375°
fatty acid comp: 27% saturated, 57% mono, 11% poly
shelf life: 6 months refrigerated (up to 1 year frozen)
Traditional animal fats like Tallow, Lard, and Duck or Goose Fat are some of the most stable cooking fats available, prized for their high smoke points and rich flavors. They are excellent for roasting, frying, and sautéing, as they resist oxidation better than delicate seed or nut oils. Beyond their stability, these fats impart savory depth and crispness to foods, making them favorites for potatoes, meats, and vegetables. While once common in kitchens worldwide, they have regained popularity for their cooking performance and nutrient density when sourced from pasture-raised animals.
walnut oil
use heat with caution!
SMOKE POINT: 320°
recommended cold usage
fatty acid comp: 63% poly, 19% mono, 9% saturated
shelf life: 6–12 months (must be refrigerated, very delicate)
Walnut Oil is valued for its warm, nutty taste and high omega-3 fatty acid content. It’s best reserved for cold applications such as salad dressings, drizzling over cooked grains, or whisking into vinaigrettes. Heating walnut oil damages its delicate structure, leading to rancidity and nutrient loss. Always store it in the refrigerator and use within a few months of opening for the best flavor and health benefits.
give this a try:
cold-pressed walnut oil
flaxseed oil
use heat with caution!
SMOKE POINT: 225°
recommended cold usage
fatty acid comp: 73% poly (ALA-rich), 18% mono, 9% saturated
shelf life: 6 months (must be refrigerated, highly delicate)
Flaxseed Oil is one of the richest plant sources of ALA omega-3 fatty acids, making it a popular supplement in smoothies or salad dressings. Because of its extremely low smoke point and fragile nature, it should not be heated; smoke point provided for educational purposes. Its mild, earthy taste blends well with cold grains, yogurt, or vegetables. For freshness, keep it refrigerated and consume within six months.
almond oil
use heat with caution!
SMOKE POINT: 420°
recommended cold usage
fatty acid comp: 17% poly, 70% mono, 8% saturated
shelf life: 12 months (best kept cool and dark, moderately delicate)
Almond Oil has a light, subtly sweet flavor and a good balance of monounsaturated and polyunsaturated fats. It is best enjoyed raw in salad dressings, drizzled over fish or vegetables, or as a finishing oil in baked goods. While some use refined almond oil for light cooking, the unrefined variety is too delicate for heat. Store in a cool, dark place to extend its shelf life and preserve its vitamin E content.
give this a try:
sweet almond oil
pumpkin seed oil
use heat with caution!
SMOKE POINT: 320°
recommended cold usage
fatty acid comp: 47% poly, 34% mono, 19% saturated
shelf life: 12 months (best refrigerated after opening, delicate)
Pumpkin Seed Oil has a deep, nutty flavor and a rich nutrient profile, making it popular for drizzling over salads, grains, or roasted vegetables after cooking. With nearly half its fats as polyunsaturated, it is highly delicate and should never be used for frying or sautéing; I still like to provide the smoke point. Its striking green color and earthy taste also lend themselves well to finishing soups or pasta dishes. Because it spoils quickly, refrigeration after opening is essential.
give these a try:
cold-pressed pumpkin seed oil | styrian pumpkin seed oil
MACADAMIA OIL
SMOKE POINT: 410°
fatty acid comp: 12% saturated, 71% mono, 10% poly
shelf life: 12–24 months (very stable, long shelf life)
Macadamia Oil has a smooth, buttery flavor that is light enough to complement a wide range of dishes without overpowering them. Its high smoke point makes it well-suited for roasting, sautéing, and pan-searing, while its stability also allows it to be used in salad dressings and marinades. Unlike many nut oils, macadamia oil has an unusually long shelf life, remaining fresh for up to two years when stored properly. It’s often praised for its delicate taste and versatility, working equally well in savory cooking and in baked goods where a subtle richness is desired.
pecan oil
SMOKE POINT: 470°F
fatty acid comp: 9% saturated, 52% mono, 39% poly
shelf life: 6–12 months (refrigerated after opening)
Pecan Oil has a light, buttery flavor that makes it a versatile choice among nut oils. With a relatively high smoke point, it can handle light sautéing and even roasting, though it’s most often enjoyed raw in salad dressings or drizzled over vegetables. Its mild taste lets it blend easily into baked goods and sauces without overpowering other flavors. Because of its higher polyunsaturated content, it is best stored in the refrigerator to preserve freshness.
HAZELNUT oil
SMOKE POINT: 430°F
fatty acid comp: 7% saturated, 82% mono, 11% poly
shelf life: 12 months (best refrigerated after opening)
Hazelnut Oil is prized for its deep, nutty aroma and flavor, making it a favorite for cold uses like vinaigrettes, desserts, or finishing roasted vegetables. While it has a moderate smoke point, heat dulls its fragrance, so it’s better reserved for raw applications. A small drizzle can transform baked goods, chocolate, or even salads with its rich, aromatic taste. Because it is delicate, refrigerate after opening to maintain its flavor and prevent rancidity.
PISTACHIO oil
SMOKE POINT: 250–330°F
fatty acid comp: ~12% saturated, ~55% mono, ~33% poly
shelf life: 6–12 months (must be refrigerated)
Pistachio Oil stands out with its vibrant green color and sweet, nutty flavor, often used as a finishing touch rather than a cooking fat. It shines when drizzled over salads, seafood, grilled vegetables, or desserts, where just a little goes a long way. Because its flavor compounds are fragile, it should never be heated beyond very gentle warming. This specialty oil is best stored in the refrigerator and used within a year to preserve both its taste and color.