Using the Right Oil for Cooking

Every cooking oil has a smoke point, the temperature when an oil begins to break down and starts to smoke, leaving you with a smoky kitchen and burnt-tasting food.

Oils with lower smoke points usually have more intense flavor. Oils with high smoke points work great for high-heat cooking but may not taste great on their own. Review this list of commonly used oils to find what’s right for your dish.

Extra Virgin Olive Oil

Smoke point: 320° F
Use it for: salad dressings, drizzling for flavor, sautés
Health tip: Olive oil can help lower your risk for heart attack.

Coconut Oil

Smoke point: 350° F
Use it for: baking, sautés, margarine/butter replacement on toast or bread
Health tip: Coconut oil can help raise your HDL (or “good”) cholesterol levels.

Canola Oil

Smoke point: 400° F
Use it for: all kinds of cooking, including frying, deep-frying, sautés
Health tip: Canola oil is high in omega 3 fatty acid alpha-linolenic acid.

Peanut Oil

Smoke point: 440° F
Use it for: stir-frying, searing meat, roasting, grilling
Health tip: Peanut oil is cholesterol free and low in saturated fats.

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