The 7 Healthiest Cooking Oils—and Which Ones You Should Skip

Choosing the right cooking oil can be overwhelming, especially when you're staring at an endless array of options in the store, from olive oil to sunflower oil. While olive oil is likely a staple in your kitchen, it's worth considering a change from time to time. After all, different oils serve distinct purposes and offer unique flavor profiles, so alternating between oils can make your meals (even your baked goods) both more delicious and healthier.

To identify the healthiest cooking oils (and those you should avoid), we spoke to a team of dietitians and nutrition experts, who shared their valuable insights on this commonly used kitchen ingredient. It's crucial to learn about the fats in foods, including the oil you use to cook your vegetables or fry an egg.

"Fats in foods are made up of different types of fatty acids, which can either be saturated or unsaturated. Studies indicate that replacing saturated fats with unsaturated fats can lower the risk of heart disease," says Andrea Canada, RD. "Unsaturated fats are liquid at room temperature and typically come from sources like avocado, nuts, vegetables, and poultry. On the other hand, saturated fats are solid at room temperature and are found in red meats, cream/butter, coconut oil, and palm oil."

"When selecting a cooking oil, opt for healthier choices—unsaturated oils that can handle high cooking temperatures," Canada advises. Want to know what these "healthier choices" are? Keep reading to discover the best oils you can purchase.

Best Cooking Oils

"Healthy cooking oils aren’t just for preparing nutritious meals. They are perfect for both frying and baking, and surprisingly, they can enhance the flavor of your food," says Ronald Smith, an RD based in Colorado. "Most of these oils are packed with essential vitamins and have high levels of monounsaturated fats, which are a great source of protein."

Extra Virgin Olive Oil

Like many processed foods, oils can undergo refining, chemical treatments, or the addition of additives to produce a variety of options. Extra virgin olive oil (EVOO) is derived from olives using mechanical processes that preserve the natural qualities of the oil. This golden-green oil keeps more of the original flavor, vitamins, minerals, phenolic compounds, and other beneficial components found in olives.

"Olive oil is one of the healthiest oil options available. It contains antioxidants, such as vitamin E, which help reduce the risk of heart disease and cancer, while also combating inflammation in the body," says Liz Cook, RD.

"Olive oil should not be heated beyond approximately 350 degrees, its smoke point. The smoke point is the temperature at which oils begin to break down and release potentially harmful compounds that could negatively impact our health."

Smoke point: 325-350°F; best used for sautéing or preparing sauces and dressings.

Avocado Oil

Similar to olive oil, avocado oil is rich in oleic acid, a monounsaturated omega-9 fatty acid, and antioxidants. "Avocado oil is packed with the 'good for you' type of fat (monounsaturated fats), which helps promote meal satisfaction when combined with other foods in a balanced meal or snack. Avocado oil also has a similar balance of monounsaturated and polyunsaturated fats as olive oil," says Rachel Fine, an RD and owner of To The Pointe Nutrition. "Oleic acid, the dominant fatty acid in avocado oil, is believed to provide cardiovascular benefits. Additionally, consuming avocado oil with meals enhances the absorption of fat-soluble vitamins like vitamin D, vitamin E, vitamin A, and vitamin K." Smoke point: 520°F; suitable for high-heat cooking.

Almond Oil

Almond oil is packed with nutrients, including omega-3 fatty acids, vitamin E, magnesium, and copper. According to a 2021 study, almond oil is an excellent source of antioxidants and provides numerous health benefits. It has been shown to improve heart health, stabilize blood sugar levels, reduce oxidative stress, and support neuroprotection, which shields the nervous system from injury and damage. Additionally, almond oil can enhance skin healing (due to its antioxidant content) when applied topically. Smoke point: 420°F, perfect for sautéing or roasting.

Sesame Oil

Sesame oil has a uniquely delightful taste and aroma, particularly if you choose toasted sesame oil. This oil is perfect for enhancing the flavor of stir-fries, roasted vegetables, sauces, and dressings. "This oil not only contains heart-healthy fat but also offers protection against neurological diseases such as Parkinson's and Alzheimer's," says Mehak Naeem, RDN at The Candida Diet. "A study by Osaka City University revealed that a compound in sesame seeds helps reduce dopamine production that causes neuronal damage, potentially preventing neurodegenerative diseases."

And that's not the only benefit of this flavorful oil! "Sesame oil is a heart-healthy option rich in antioxidants that promote overall wellness. It is also helpful for managing blood sugar, particularly in those with type 2 diabetes," adds Cook. "With a smoke point of around 410 degrees, sesame oil is versatile for many cooking methods."

Smoke point: 410-450°F; perfect for sautéing and roasting.

Safflower Oil

While safflower oil might be considered controversial, this vegetable oil offers notable health benefits when used in moderation. "This oil is rich in heart-healthy fats and also helps regulate blood sugar levels," says Naeem. "A study from Ohio State University demonstrated that using safflower oil for 16 weeks could improve overall health by increasing 'good' HDL cholesterol, enhancing insulin sensitivity, and lowering inflammatory markers."

Safflower oil is nearly flavorless and stays liquid even when refrigerated. In the kitchen, it’s perfect for salad dressings and other cold preparations. It’s also well-suited for high-heat cooking due to its impressive smoke point.

Smoke point: 440-520°F; ideal for cold preparations, as well as sautéing and roasting.

Flaxseed Oil

"Flaxseed oil is an excellent source of essential fatty acids for vegetarians. For individuals with high cholesterol, diets rich in omega-3 alpha-linolenic acid (found in flaxseed oil) have been linked to improved lipid profiles and reduced blood pressure," explains Smith. "Flaxseed oil, being high in monounsaturated fats, must be refrigerated due to its heat sensitivity. It should not be used for cooking because of its low smoke point. Remember, flaxseed oil spoils quickly, so it’s best stored in the back of the fridge in a dark container."

Smoke point: 200-225°F; perfect for drizzling over dishes or using in salad dressings.

Walnut Oil

"Walnut oil is an excellent finishing touch to add to dishes," says Smith. "Since most walnut oil is either raw or semi-refined, it retains more naturally occurring minerals and antioxidants." These nutrients include unsaturated fatty acids and polyphenols, plant compounds known for their health benefits.

A 2013 study of 15 overweight or obese adults with moderately high cholesterol found that walnut oil significantly improved blood vessel function, potentially lowering blood pressure. There's also evidence that walnut oil helps reduce inflammation, control blood sugar, and lower the risk of certain cancers.

However, Smith warns that because walnut oil is typically raw or semi-refined, it's not ideal for high-heat cooking. "Add walnut oil to pasta dishes or drizzle it over salads or squash-based soups as a flavorful finishing element," Smith suggests.

Smoke point: 300-350°F; ideal for drizzling over food or incorporating into salad dressings.

Cooking Oils to Avoid

While many cooking oils are packed with nutrients that support health, including reducing inflammation and promoting heart health, others can be harmful, especially with frequent use. "It's crucial to understand that not all cooking oils are created the same. Unfortunately, some oils can harm your body by increasing inflammation," explains Carrie Gabriel MS, RDN. "Vegetable oils, in particular, should be avoided." Keep reading to find out which oils you may want to reconsider incorporating into your diet.

Canola Oil

"Canola oil is a controversial cooking oil when it comes to health. The debate stems from three main concerns: it is mostly made from genetically modified crops, it is processed using a chemical called hexane, and it contains small amounts of trans fats," says Cook. "From a dietitian's standpoint, eliminating even small quantities of trans fats can greatly benefit your health."

Cook adds: "Although I wouldn't classify canola oil as the worst option, if healthier alternatives like olive, avocado, or sesame oil are available, I would always choose one of them instead."

Soybean Oil

Naeem, who also avoids canola oil, shares similar concerns about soybean oil. "Soybean oil should be avoided due to its unstable fats that can degrade the nutritional quality of your food," he says. "It also has a low smoke point, which means it can quickly scorch your food."

Palm Oil

"Palm oil is often used as a substitute for even more harmful (and now banned by the FDA) trans-fats. While palm oil contains medium-chain triglycerides (MCTs), these are not the same MCTs known for their health benefits. In fact, most of the fat in palm oil is made up of long-chain saturated fats, which increase bad cholesterol," explains Canada, who also discourages the use of coconut oil for the same reasons.

Coconut Oil

While some registered dietitians are enthusiastic about coconut oil, most of the RDs we consulted advise against its regular use. "I don't recommend oils that are solid at room temperature, and tropical oils like coconut oil fall into this category," says Keith-Thomas Ayoob, EdD, RD, FAND, associate clinical professor emeritus at Albert Einstein College of Medicine. "Coconut oil is over 90% saturated fat, and studies have shown it raises LDL cholesterol. In fact, it contains more saturated fat than lard. While some chefs appreciate it, I discourage its use."

Sunflower Oil

"Oils rich in polyunsaturated fatty acids (PUFAs) tend to be unstable when heated, and these oils should be avoided for frying. This includes oils like rapeseed (canola), corn oil, grapeseed, and sunflower oil," explains Ellie Busby, registered nutritionist and founder of Vojo Health. "Sunflower oil appears to be the least suitable for frying, as it forms higher levels of toxic compounds when compared to rapeseed oil."

Corn Oil

Along with the "unhealthy" vegetable oils previously discussed, Gabriel also advises against using corn oil. "Many people mistakenly believe these oils are made from actual vegetables, but the reality is that they come from genetically modified plants and are packed with omega-6 fatty acids, which may contribute to chronic inflammation and lead to health issues such as heart disease, diabetes, cancer, Alzheimer's disease, and arthritis."

Isa Kujawski, MPH, RDN, and the founder of Mea Nutrition adds, "Most vegetable oils are subjected to intense processing at high temperatures, which destroys beneficial bioactive compounds and causes structural changes that can encourage free radical production in the body."