There are many types of cooking oils out there, and some are healthier than others. If you are looking for better ways to cook some of your favorite organic food dishes, simply changing the type of oil you use can make a big difference! Here’s the Organic Restaurants guide to cooking oils and their best uses.

Olive Oil

This is one of the most well-known healthy cooking oils, but that doesn’t mean that it’s supposed to be used for everything. It can also be used in dressings and sauces as well, and it contains a variety of antioxidants and healthy fats.

Olive oil smoke point: If you plan on pan-frying, keep in mind olive oil has a lower smoke point than some other types of oil, around 374–405°F.

Peanut Oil

With a smoke point at 450°F, peanut oil s ideal for high-heat cooking, including deep frying. Its nutty flavor also makes it great for certain types of Asian cuisine, like stir-fry.

Grapeseed Oil

This is a lighter-colored oil and has a light taste. It’s frequently used in baking and has a higher smoke point than olive oil, at about 420°F. That means that it can be used for high-temperature cooking, like searing meat on a stovetop. Grapeseed oil also contains omega-6 fatty acids, which promote heart health.

Toasted Sesame Oil

This has a distinct sesame flavor, but a low smoke point. As a result, it’s best used in small doses and towards the end of the cooking process. This oil is also rich in nutrients, including vitamin E.

Seasame oil smoke point: about 410 °F.

Canola Oil

This oil is low in saturated fat but high in healthy omega-3 fatty acids. Only flaxseed oil has more. Canola oil also has a high smoke point of  400°F and many different uses in the kitchen as a result.

Coconut Oil

This oil has been rising rapidly in popularity in recent years. It has a coconut flavor to it, so it can be used in dishes that you want to add a bit of tropical flavor too. It can be used in some baked goods too.

The smoke point of unrefined coconut oil is 350°F and unrefined is 400°F.

Sunflower Oil

Another oil with a high smoke point, sunflower oil can be used for sauteing and searing. It has a neutral flavor, so it won’t overpower anything, and it’s rich in vitamins and antioxidants. 

Sunflower oil smoke point is 450°F.

Flaxseed Oil

This oil has a distinct, nutty flavor and can be used in cooking or as an ingredient in dressings. As we mentioned, this oil is also rich in omega-3 fatty acids.

The smoke point of flaxseed oil is very low, at 225°F.

Avocado Oil

Everyone seems to love avocado these days, so it’s no surprise that avocado oil is now easy to find on shelves. It has a high smoke point of 502°F and can also be used to jazz up salads and other vegetable dishes. It keeps much of the avocado flavor too, so if you love avocados this might be the perfect addition to your kitchen cabinet.

Why Does Smoke Point Matter

When lipids are heated beyond their heat point temperature, the chemical bonds are damaged causing oxidation and the production of free radicals. Make sure you keep this in mind when cooking healthy meals for your family.

For More Organic Food Tips

If you want to learn more about organic food and ingredients, we can help. Visit the Organic Restaurants blog and website to learn more about healthy restaurants near you, how you can cook healthier at home, and how you can find healthier items at the store.