Guide to Cooking Oils

Refined Oils

Mild to bland flavor. High and medium-high heat temperature range: 320°F–500°F. Good all-purpose choice.
Uses: for baking and sautéing, stir-fry and wok-fry, and oven cooking; to sear, brown, deep fry, fry and for tempura.

Name Fatty Acid Profile 1 see legend below Smoke Point 2
Almond
9% 65% 26%
495°F
Apricot Kernel
6% 64% 30%
495°F
Avocado
20% 70% 10%
520°F
Canola
6% 60% 24% 10%
400°F
Grape Seed
12% 17% 71%
400°F
Palm
50% 40% 10%
450°F
Peanut
19% 51% 30%
450°F
Rice Bran
19% 42% 38% 1%
500°F
Safflower, High Oleic
8% 76% 16%
450°F
Safflower, Regular
8% 13% 79%
450°F
Sesame
13% 46% 41%
410°F
Sunflower, High Oleic
8% 81% 11%
450°F
Sunflower, Regular
12% 19% 69%
450°F
Walnut
16% 28% 49% 5%
400°F

Unrefined cooking oils

Full flavor of the source nut or seed and full range of bioactive nutrients. Best for medium heat temperature range: 212°F – 320°F.
Uses: for light sautéing, low-heat baking, pressure cooking, sauces and salads.

Name Fatty Acid Profile 1 see legend below Smoke Point 3
Corn
13% 27% 60%
320°F or less
for all
Grape Seed
12% 17% 71%
Olive 4
10% 82% 8%
Peanut
19% 51% 30%
Pumpkin Seed
9% 34% 42% 15%
Safflower, High Oleic
8% 76% 16%
Safflower, Regular
8% 13% 79%
Sesame
13% 46% 41%
Soy
14% 28% 50% 8%
Sunflower, High Oleic
8% 81% 11%
Sunflower, Regular
12% 19% 69%
Walnut
16% 28% 49% 5%


Footnotes:


1
Saturated
 
Monounsaturated
 
Polyunsaturated
 
Superunsaturated omega-3
 

2 Smoke point is the temperature to which an oil can be heated before it smokes and discolors—indications of decomposition. Unrefined oils especially, but also refined oils, if over heated, can not only ruin the flavor of the recipe but also harm your health. Always keep the temperature low enough so that the oil never begins to smoke.

3 Unrefined oil contains a full range of bioactive components that not only have healthful benefits and provide full-bodied flavor, but also make the oil more prone to oxidation. Using unrefined oils at temperatures above 320°F accelerates the oxidation of these oils.

4 Smoke point for Extra Virgin Olive Oil is approximately 250°F.



Oil Usage at a Glance

Best For Baking

  • Coconut oil
  • Palm oil
  • Safflower oil-high oleic
  • Sunflower oil-high oleic

Best For Frying

  • Avocado oil
  • Palm oil
  • Sesame oil

Best For Sautéing

  • Canola oil
  • Coconut oil
  • Grapeseed oil
  • Olive oil
  • Safflower oil-high oleic
  • Sesame oil
  • Sunflower oil-high oleic

Best For Dressing, Marinades And Dipping

  • Flax Oil
  • Olive oil
  • Peanut oil
  • Toasted sesame oil
  • Walnut oil

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