There are a lot of different cooking oils out there and it can be super confusing knowing which one to use so I’ve broken down many of the most common cooking oils by best use and smoke point right here for you!
What’s a smoke point you ask?
Smoke point is the temperature at which an oil starts to burn and smoke! (this is bad ha).
BUTTER
The creamiest, saltiest and meltiest of all cooking fats.
Low Smoke Point: 350°F
Uses: Baking, poaching, roasting, sautéing, also on toast!
GHEE
A form of clarified butter with a more intense nutty flavor.
High Smoke Point: 485°F
Uses: Similar to butter. Roasting and sautéing, and also to top toast.
EXTRA-VIRGIN OLIVE OIL (EVOO)
Oil extract from… olives! Definitely the most well-known and commonly used of cooking oils since it’s a healthy and versatile fat.
Low Smoke Point: 375ºF
Uses: Dips, salads, and dressings/vinaigrettes
LIGHT/REGULAR/PURE OLIVE OIL
More processed version of extra-virgin olive oil that contains many of the same health-boosting properties with a higher smoke point.
High Smoke Point: 470ºF
Uses: High-temperature cooking like sautéing, roasting, and grilling.
VIRGIN (UNREFINED) COCONUT OIL
Offers signature coconut flavor
Low Smoke Point: 350ºF
Uses: Baking (1:1 ratio when substituting for butter)
Notes: Not ideal for dressings/vinaigrettes since it’s solid at room temp
REFINED COCONUT OIL
More neutral tasting coconut oil with higher smoke point.
High Smoke Point: 450ºF
Uses: Sautéing or roasting and has a neutral, light-coconut taste.
CANOLA AND OTHER VEGETABLE OILS
Neutral tasting oils made from rapeseed plants or a blend of vegetables.
Medium-high smoke point: 400ºF
Uses: Stir-frying, sautéing, grilling, frying, and baking
AVOCADO OIL
Mild tasting oil that’s chock-full of healthy monounsaturated fats just like avocados!
Smoke Point: 520ºF (refined) | 480ºF (unrefined)
Uses: Frying, searing, roasting, and grilling.
PEANUT OIL
Peanut flavored oil that is often used in Asian dishes
Smoke point: 450ºF
Uses: High-temperature stir-frying and large-batch frying
SESAME OIL
Oil made from roasted sesame seeds that contains plenty of monounsaturated fats and antioxidants.
Medium Smoke Point: 350 to 400ºF
Uses: Stir-frying, sautéing and adding flavor as a condiment/sauces to Asian dishes
Note: Store in the refrigerator