From avocado to canola, the choices for cooking oils can feel endless. Each one boasts different health benefits, cooking applications, and flavor, making it challenging to know which is truly the best choice for everyday cooking.
To help clear up the confusion, we asked five registered dietitians to share their number-one pick for the healthiest cooking oil. Here’s what they chose, why they recommend it, and how you can use it in your own kitchen.
Though many cooking oils can fit into a healthy diet, there are a few factors that dietitians use to narrow down the healthiest cooking oil.
“Are you looking for the best oil to use when cooking at high or low heat or in marinades and dressings? Your choice may depend on the application,” Maddie Pasquariello, MS, RD, told Health.
Some oils have a lower smoke point than others, making them a better choice for lower-heat cooking or for finishing oils. For example, the smoke point of extra virgin olive oil lies between 350-410 degrees Fahrenheit, while avocado oil has a higher smoke point of above 480 degrees Fahrenheit, making it a better choice for high-heat cooking.
Paying attention to an oil’s smoke point, the temperature at which it starts to burn and break down, is important, since cooking past that point can produce harmful byproducts that can harm health like the toxic compound acrolein and free radicals.
From a macronutrient perspective, there’s little difference between cooking oils. “If we’re talking purely about nutrition, there is very little difference between oils like sunflower, canola, olive, and peanut. All of these will contain about 120-125 calories per tablespoon and about 14 grams of total fat”, Pasquariello explained.
However, oils do contain different ratios of fatty acids and some offer high levels of antioxidant vitamins and protective plant compounds.
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All four of the dietitians we interviewed chose olive oil as their top pick.
Olive oil is a versatile oil that’s made by pressing and milling olives. It’s rich in vitamin E, polyphenol antioxidants, and heart-healthy monounsaturated fats.
Virgin olive oils, including extra-virgin olive oil (EVOO), are considered the highest in quality as they’re richer in protective compounds than refined olive oil. Though EVOO has a lower smoke point than refined olive oil, it’s appropriate for everyday low- and medium-heat cooking methods, like sautéing.
Why They Love It
“EVOO stands out not only for its favorable fatty acid profile but also for its abundance of bioactive compounds, particularly polyphenols, that support cardiovascular and metabolic health”, Taiyyibah Moughal, RDN, told Health.
Olive oil is rich in monounsaturated fats, which support heart health by protecting against atherosclerosis (plaque buildup in the arteries) and lowering heart disease risk factors like high blood pressure and elevated cholesterol.
Research has consistently linked olive oil-rich diets to a reduced risk of heart disease and other health conditions like type 2 diabetes.
Nutrition Breakdown
A tablespoon serving of olive oil provides 2.93 milligrams of vitamin E, which covers 20% of the Daily Value (DV). Vitamin E functions as a powerful antioxidant in the body, protecting against cellular damage.
EVOO is also rich in antioxidants called polyphenols, which reduce inflammation in the body, lower the risk of chronic diseases, and promote overall health.
“EVOO is rich in monounsaturated fats (primarily oleic acid), which have been consistently shown to lower LDL cholesterol and reduce overall cardiovascular risk when used in place of saturated fats like butter, lard, or tropical oils (coconut, palm),” added Moughal.
Jacqueline A. Vernarelli, Ph.D, recommends using EVOO to make sauces, marinades, and dressings, or as a finishing oil drizzled on top of salads, meats, soups, pasta, and bread.
Keep in mind that while extra virgin olive oil works well for low- to moderate-heat cooking, heating it can reduce its quality. Research shows that cooking at 248 degrees Fahrenheit can lower its phenolic compounds by about 40%, and cooking at 338 degrees Fahrenheit can reduce them by up to 75% after 15–60 minutes, compared to raw EVOO.
If you’d like to reap the benefits of EVOO’s antioxidants, it’s best to use EVOO in its raw form, such as drizzled over a salad.
Dietitian Jennifer House, MSc, RD, pediatric dietitian and founder of First Step Nutrition, likes avocado oil because it’s mild-flavored and has a high smoke point. “You can add it to any dish or baked good, and its neutral flavor won’t overpower the taste,” she explained.
“One significant benefit of avocado oil is its higher smoke point compared to most other oils”, she said. Avocado oil has a smoke point that ranges from 482 to 520 degrees Fahrenheit, depending on the type, with refined avocado oil having the highest smoke point. This makes avocado oil suitable for higher-heat cooking methods, like roasting.
Similar to olive oil, avocado oil is packed with heart-healthy monounsaturated fats.
Because of its neutral flavor and versatility, avocado oil is a solid choice for an everyday cooking oil. Here are a few ways to use it:
- Cook with it: Use avocado oil to sauté or roast vegetables, eggs, fish, and meat
- Bake with it: Swap avocado oil for butter or other oils in muffins, breads, and other baked goods
- Use it as a dressing and finishing oil: Whisk avocado oil into homemade salad dressings, marinades, and dipping sauces, or drizzle it over roasted vegetables, pastas, or grain bowls
When it comes to choosing the healthiest cooking oil, dietitians overwhelmingly recommend olive oil. Its heart-healthy fats, antioxidant content, versatility, and evidence-backed health benefits make it a top choice for a pantry staple.
Avocado oil is a close second, celebrated for its higher smoke point and solid nutritional profile, making it another excellent option for everyday cooking.
