What Are The Healthiest
Cooking Oils?

Thanks to its versatility, transcendent flavor and plethora of health benefits, coconut oil has become the "must-have" oil for chefs around the world. Cooking with coconut oil is almost fool-proof due to its high smoke point, and it imparts a rich flavor with subtle hints of tropical paradise into every dish. Coconut oil is extracted from the kernel or meat of matured coconuts harvested from the coconut palm. It can be substituted for almost any other oil at a 1:1 ratio and is commonly used in baked goods and sautés. Coconut oil is a healthy saturated fat—one of nature's best sources of medium chain triglycerides (MCTs), which are quickly absorbed by your body to deliver a natural boost of energy (not stored as fat). You can buy coconut oil in two forms: refined and virgin. Virgin coconut oil retains its natural scent and taste of fresh coconuts, while refined coconut oil has a more bland taste due to the refining process. Both have a shelf life of up to 2 years.

Olive oil is a traditional cooking staple in many kitchens. It's commonly used for sautéing and often appears as an ingredient in salad dressings and bread dips. Its flavor is often used in Mediterranean-style dishes. Italy, Spain and Turkey make up the largest U.S. imports of olive oil. Like many other oils, it's available in several varieties including virgin and refined.

Flaxseed oil (also known as linseed oil) is made by cold-pressing flaxseeds, a blue-flowered plant that is grown on prairies in western Canada and northern U.S. This oil is a natural source of omega-3 and omega-6 essential fatty acids, but because it has a low smoke point (225°F), it's best to use on cold dishes like in dressings, dips, smoothies, etc. It has quite a short shelf life, and even if it's kept refrigerated, it only lasts a few weeks.

Avocado oil is quickly gaining popularity due to its high smoke point, which makes it great for sautéing and stir-frying, and its likeness to olive oil when used in salads and with vegetables and dips. It can be stored away from heat and light for up to one year, and is high in monounsaturated fats and vitamin E. Swanson Kale Salad features delicious vegetables and this buttery, smooth oil. Avocado oil has a smoke point of 491°F.

Pumpkin seed oil is unique in color, as it ranges from red to gold to green. It's commonly used in salad dressings, especially when combined with olive oil or honey. Many people also find its unique taste a good fit for dessert recipes. Since it has a relatively low smoke point of 320°F, direct heating is not recommended.

Pumpkin seed oil has been produced and used since the 18th century, commonly in Austria and Slovenia.

Macadamia nut oil is a non-volatile oil that comes from the macadamia nut, a native Australian nut. Found in recipes like Swanson Grilled Miso Chicken, Pineapple Curry Coleslaw and Luscious Dark Chocolate, this oil is great at high heats and has a healthier unsaturated to saturated fat ratio—even better than olive oil! It can be stored unrefrigerated for one to two years, and is compared to olive oil's simple productions process, which makes it a more naturally processed oil. The smoke point of Macadamia nut oil is 410°F.

Walnut oil is extracted from English walnuts, which are also known as Persian walnuts. It's light-colored and carries a delicate scent and flavor. It has a short shelf life of six months, and has a fairly low smoke point of 320°F. Walnut oil is considered most valuable when it's used in cold dishes like salad dressings. Walnut oil features essential fatty acids and antioxidants. The walnut itself also delivers a number of health benefits, but it takes a smaller serving size of walnut oil to deliver the same benefits as walnuts. For example, a 35-gram serving of walnut oil provides the same nutritional benefit as 50 grams of walnuts.

Hemp seed oil is a dark to clear light green color with a grassy, nutty flavor. The darker the color of the oil, the grassier the flavor and the more natural vitamins and antioxidants. This oil is best on salads or vegetables, and due to its low smoke point, is not suitable for frying. Best stored for up to two years in a cool, dark place in a dark glass bottle, hemp seed oil is unique in that it has a 3:1 ration of omega-6 to omega-3 EFAs, which matches the balance of EFAs that is required in our bodies.

Sesame oil is known as one of the world's first condiments. Toasted sesame seed oil is preferred in East Asian cooking, and features a deep golden-brown color. Cold-pressed sesame oil is more widely used in Western cultures, and has a higher smoke point. The toasted variety is often added to dressings, marinades and dips, and cold-pressed oil is more suitable for stir-frying and even deep frying. It's best to store sesame oil in a cool, dark cabinet or fridge.

A flavorless, colorless oil, safflower oil is nutritionally similar to sunflower oil, and is a great substitute for sesame seed oil in stir-fries. The high smoke point makes it great for sautéing, baking or frying. It's a great source of monounsaturated oleic fatty acid, and can be store for up to six months when kept in a dark, air-tight container in the refrigerator. Interestingly, there are two types of safflower oils that are each used for different purposes when cooking. Monounsaturated safflower oil can be used for hot dishes due to its high smoking point. Polyunsaturated safflower oil should not be used for high heat cooking—rather, it's best on salads, in sauces or on veggies. Due to its lack of flavor, safflower oil is best when you don't want a lot of flavor added to your dish, or mixed with other, more flavorful oils.

Not to be confused with palm kernel oil, red palm oil is derived from the reddish pulp of the fruit of the oil palms. Its recognizable red color comes from its high beta-carotene content, which exists in most fruits and vegetables but is covered up by the green chlorophyll in plants. Red palm oil has a juicy, fruity flavor that is very different than most cooking oils. It has a fairly high smoke point (425°F), which makes it a great option for high-heat cooking. Red palm oil has been used for centuries in African countries, and remains a popular choice when cooking African dishes.

Originating in South Asia, ghee is a clarified butter that is made by boiling butter and removing the residue (mostly water). Spices are added for flavor and it is often used in south Asian and Indian cuisine. Its smoking point is 482°F, which is above most vegetable oils and what makes it great for deep frying. Traditional ghee comes from buffalo milk in India and Pakistan. Ghee has a long shelf life and as long as it's kept in an airtight container, needs no refrigeration.