A Beginner’s Guide to Cooking Oils and Their Uses

Different oils bring different flavors and heat tolerances to cooking. Photo by Alexis Antoine on Unsplash (Unsplash License)

Walk down the oil aisle and the choice can be overwhelming. The good news is that most home cooks only need two or three oils. Knowing how each one behaves with heat and flavor helps you choose the right one for every dish.

What is a smoke point?

An oil's smoke point is the temperature at which it starts to smoke and break down, producing bitter flavors. Refined oils, which have been filtered and processed, generally have higher smoke points and milder flavors. Unrefined oils keep more of their natural flavor but tolerate less heat.

Smoke points vary by brand, refinement and freshness, so treat the figures below as approximate guides rather than exact numbers.

Common cooking oils at a glance

Oil	Flavor	Approx. smoke point	Best uses
Extra-virgin olive oil	Fruity, peppery	350–410°F (175–210°C)	Dressings, drizzling, sautéing, roasting
Light or refined olive oil	Mild	Around 410–470°F (210–240°C)	Sautéing, roasting, baking
Canola (rapeseed) oil	Neutral	Around 400–450°F (205–230°C)	All-purpose cooking, baking, frying
Vegetable or sunflower oil	Neutral	Around 400–450°F (205–230°C)	Frying, baking, stir-frying
Peanut oil (refined)	Mild	Around 450°F (230°C)	Stir-frying, deep-frying
Avocado oil (refined)	Mild, buttery	Around 480–520°F (250–270°C)	High-heat searing and roasting
Toasted sesame oil	Strong, nutty	Low (use as a finish)	Drizzling on noodles, rice and stir-fries
Coconut oil	Coconut (virgin) or neutral (refined)	About 350°F virgin; higher refined	Baking, curries, sautéing
Butter	Rich, creamy	Around 300–350°F (150–175°C)	Baking, sauces, gentle sautéing
Ghee (clarified butter)	Nutty, buttery	Around 450°F (230°C)	Indian cooking, searing

Choosing the right oil for the job

• Salad dressings and finishing: extra-virgin olive oil or a little toasted sesame oil, where you can taste their flavor.
• Everyday sautéing and roasting: olive oil or a neutral oil such as canola.
• High-heat searing and stir-frying: a refined oil with a high smoke point, such as peanut, avocado or canola.
• Baking: neutral oils for moist cakes and muffins; butter for flavor and structure in cookies and pastry.
• Deep-frying: neutral, high-smoke-point oils such as peanut or vegetable oil.

Safety and storage tips

• Heat oil gradually and never leave hot oil unattended. If oil starts smoking heavily, turn off the heat.
• Never use water on an oil fire. Turn off the heat and cover the pan with a lid or baking sheet.
• Store oils in a cool, dark place with the cap tightly closed. Light, heat and air make oil go rancid.
• Use it up. Most oils are best within a few months of opening. Rancid oil smells stale, like crayons or old nuts.
• Dispose of used oil properly: cool it, seal it in a container and throw it away, rather than pouring it down the drain.

Put it into practice

Use extra-virgin olive oil to flavor Spaghetti Aglio e Olio and Creamy Classic Hummus, a neutral high-heat oil for Easy Chicken Fried Rice, and butter for our Fluffy Buttermilk Pancakes.

Quick summary: keep a flavorful oil (extra-virgin olive oil) for dressings and gentle cooking, a neutral high-heat oil for searing and frying, and store all oils somewhere cool and dark.

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