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10 Best Cooking Oils in 2022 (Chef-Reviewed)

Nowadays, we have a lot of oil options to choose from. From coconut oil to olive oil to sunflower oil to canola oil, each type has its own distinctive flavor and nutritional profile. However, choosing the right cooking oil for your dishes is not an easy task, since you should consider the smoke point and processing method, too.


To help you figure out which oil will best complement your foods, we searched the Internet and compiled a list of the 10 best cooking oils. Colavita's Extra Virgin Olive Oil is one of our favorites, as it has a great flavor and can be used for many cooking purposes. We also created a buying guide to give you some tips about choosing a suitable cooking oil, reviewed by an experienced chef.

Last updated 09/26/2023
Jim Quast
Expert
Executive R&D Chef
Jim Quast

Jim Quast (JQ) is a lifelong professional restaurant and corporate R&D chef who loves everything food-related and the tools, both big and small, to make those great food memories. He's a super huge BBQ, grill, and kitchen gadget fanatic. JQ has spent the last 30+ years trying to figure out what works to make your kitchen life easier and fun. If you can use it to slice it, dice it, cook it, smoke it, or store it, he's been there checking it out. Food = Life!

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Table of Contents

How to Choose Cooking Oils

In this buying guide, we provide you with some tips that you may want to consider when making a purchase.

1

Choose a Smoke Point That Suits Your Cooking

Each type of oil has its own smoke point, an important factor to consider when you cook so that you can avoid burning the oil. Burnt oil can give the food a bitter taste and release smoke and irritants that may be harmful to your body. Therefore, check the smoke point of a product to find out if it is suitable for your cooking purposes. 

High Smoke Points for Deep-Frying or Stir-Frying

High Smoke Points for Deep-Frying or Stir-Frying

Oils that can withstand a heat of approximately 450 degrees Fahrenheit are often considered high-heat ones. They are great for deep-frying, stir-frying, sautéing, broiling, or baking


Out of all types of oils, avocado oil has the highest smoke point of 520 degrees Fahrenheit, thus making it suitable for deep-frying or browning. However, avocado oil is relatively expensive, so for cheaper options, you can choose safflower oil, sunflower oil, or peanut oil instead. 

Choose Medium Smoke Points for Sautéing or Slow Cooking

Choose Medium Smoke Points for Sautéing or Slow Cooking

Medium heat oils are perfect for slow cooking, sautéing, or making sauces and dressings. Typically, oils with a medium smoke point can tolerate heat ranging from 350 to 400 degrees Fahrenheit


Some medium heat oils that are frequently used include coconut oil, olive oil, and sesame oil. However, different types of olive oil can tolerate different levels of temperature. 


For example, unrefined coconut oil has a smoke point of 350 degrees Fahrenheit, while the smoke point for olive oil ranges from 350 to 410 degrees Fahrenheit depending on how it's refined. Refined sesame oil can tolerate a temperature of up to 410 degrees Fahrenheit. 

Oils With Low Smoke Points Are Good for Drizzling or Making Sauces

Oils With Low Smoke Points Are Good for Drizzling or Making Sauces

Oils with low heat tolerance are usually used as a finish or drizzle to add some extra flavor to the dish. They are great for making dips and sauces as well! You can use them to make bread dipping oil or hummus. 


Typically, low heat oils can withstand a heat of up to 350 degrees Fahrenheit. Some common low-heat oils include flaxseed oil, unrefined coconut oil, pistachio oil, and hemp seed oil. Low-heat oils can be used in baked goods. Extra virgin olive oil (EVOO) and unrefined sesame oil also are excellent for drizzling or making dressings.

2

Decide Between a Flavorful or Mild-Tasting Oil

Decide Between a Flavorful or Mild-Tasting Oil

Based on the ingredients they are made from, different types of oils have their own distinctive flavors that can help you add an extra kick to foods. 


Oils that are made from nuts such as walnuts or peanuts tend to have a nutty flavor that complements dishes such as stir-fried vegetables or pastas very well. Sesame oil is also a great addition to Asian dishes like fried rice or noodles. 


If you want oils with strong, savory flavors, then coconut oil or hemp seed oil are some great options for you. You should keep in mind that oils with rich tastes are suitable for low to medium-heat cooking only. They shouldn't be used for high-heat cooking like deep frying. 


However, if you don't want the taste of oil to interfere with the flavors of your ingredients, you should choose neutral oils such as avocado oil, canola oil, sunflower oil, or safflower oil. Neutral oils have light or no flavor and high smoke points, thus are suitable for frying or other high-heat cooking styles. 

3

Look for Products With Healthy Fats

All oils have fat, but not all fats are equal! Here are some healthy fats you can keep an eye out for.

Unsaturated Fats Help Support Your Health

Unsaturated Fats Help Support Your Health

Not all fats are bad for you and in fact, unsaturated fats, which remain liquid at room temperature, are healthy fats that can reduce inflammation, support your blood cholesterol levels, and improve other aspects of your health.


Unsaturated fats are derived from plants, nuts, and seeds, and are the main components of typical cooking oils. There are two types of unsaturated fats: monounsaturated fats and polyunsaturated fats. 


Monounsaturated fats are found in avocado oil, olive oil, and canola oil, as well as other oils produced from nuts and seeds. They help reduce our bad cholesterol, improve heart health, and lower the risk of stroke. Meanwhile, polyunsaturated fats are highly concentrated in sunflower, safflower, walnut, canola, and soybean oil. 


Similar to monounsaturated fats, polyunsaturated fats can decrease the bad cholesterol levels in our body, but they also consist of omega-3 and omega-6 fatty acids, which play an important role in improving our brain function and cell growth.


According to the American Heart Association, we should consume foods that contain both monounsaturated and polyunsaturated fats in our daily diets. However, you should only get around 25 to 30 percent of your daily calories from fat. 

Limit Saturated Fat to Reduce Health Risks

Limit Saturated Fat to Reduce Health Risks

Saturated fats remain solid at room temperature, and are often found in animal sources. However, plant-based oils such as coconut oil that stay solid at room temperature also contain a high amount of saturated fats.


Even though saturated fat is not completely bad for you, a diet containing a high level of this fat can increase your total cholesterol and lead to the formation of blockages in arteries in the heart. Therefore, many nutritionists suggest reducing saturated fat to under 10 percent of our daily calories.

Avoid Trans Fats Completely to Help Prevent Heart Disease

Avoid Trans Fats Completely to Help Prevent Heart Disease

Some brands add hydrogen in liquid oils to make them become more solid, which may result in the production of trans fat. Oils that contain trans fat often have a long shelf life, thick consistency, and high smoke point. Furthermore, they are cheap and frequently used in fast-food outlets. 


However, trans fats can increase the bad (LDL) cholesterol and decrease the good (HDL) cholesterol levels in your body. Also, trans fat has been associated with increasing the possibility of heart disease and stroke as well as type-2 diabetes. Therefore, try to choose products containing zero grams of trans fat as a rule.  

4

Consider the Processing Method

Oils can be produced using various methods, such as cold-pressing, expeller-pressing, or refining. However, some methods actually use chemicals that are harmful to your body during the process. So, you should pay attention to how the oil is produced to avoid products of poor quality. 

Unrefined or Low-Heat Processes Retain Flavor

Unrefined or Low-Heat Processes Retain Flavor

Unrefined oils are produced from low-heat processes such as expeller-pressing or cold-pressing. Those processes involve no to low heat, so the raw flavor of the ingredients and their nutrients still remain. 


Therefore, unrefined oils tend to have a stronger flavor and fragrance compared to refined oils. They are also more suited for low-heat sautéing or making dressings


However, unrefined oils tend to have low smoke points and can be spoiled if they get in contact with sunlight. Therefore, you should store them in dark-colored bottles or in a cool place away from the sun. 

Refined Oils Have a Neutral Flavor and High Smoke Point

Refined Oils Have a Neutral Flavor and High Smoke Point

Refined oils go through a distillation process, so they have neutral tastes and are a great choice if you're looking for a type of oil that doesn't interfere with your foods' flavors. They also have a long shelf life and a high smoke point that makes them great for frying. 


Some refined oils are bleached or deodorized to remove any rancid smell. Some common refined, bleached, and deodorized (RBD) oils include soy, corn, canola, and palm oils. 


Although RBD oils might have lower nutrients like essential fatty acids, antioxidants, and vitamins compared to refined oils, they are safe to consume and are much cheaper. RBD oils are usually used for deep-frying, when you need a large volume of oil. 

5

Look for Convenient Packaging

Look for Convenient Packaging

Another factor to keep in mind is the packaging of the product. Oils can come in bottles, jars, tin cans, and sprays


Bottles are the standard packaging for liquid oils. They can be made of either plastic or glass. Bottles allow you to pour out a large amount of oil at once and are great when you need a lot of oil for frying or deep-frying.


If you purchase unrefined cooking oil like extra virgin olive oil, make sure it is stored in an opaque bottle to filter out damaging UV rays and prevent oxidization. Refined oils have been processed and are less likely to be affected by oxygen exposure or light, so you might see them in clear bottles.


Oils that are in a solid form, such as coconut oil, are often packed in a jar. It's easy to control the amount of oil with this type of packaging since you can scoop out the exact amount you need.


Some oils are packed in tin cans. Tin cans have thick walls and help protect the oil from being exposed to light


Cooking oil sprays are convenient for greasing your frying or baking pan to prevent sticking. And with a cooking oil spray, you'll be able to control the amount of oil used more easily, so you can cut calories if you use it correctly. 

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10 Best Cooking Oils Ranking

Here are the best Cooking Oils, ranked according to 10 Best Cooking Oils (as of 11-04-2022). The products are ranked independently by mybest.
Popularity
Products
Image
Click to purchase
Price
Key features
1

Colavita

Extra Virgin Olive Oil

Colavita Extra Virgin Olive Oil 1

$27.99

High

Best Extra Virgin Olive Oil With an Acidity Level Under 0.4 Percent

2

Snappy Popcorn

Peanut Oil

Snappy Popcorn Peanut Oil 1

$29.99

High

Best for Making Popcorn or Deep-Fried Foods

3

BetterBody Foods

Avocado Oil

BetterBody Foods Avocado Oil 1

$8.24

Mid

Best Avocado Oil With 10 Grams of Monounsaturated Fat Per Serving

4

Viva Naturals

Extra Virgin Coconut Oil

Viva Naturals  Extra Virgin Coconut Oil 1

$7.15

Low Mid

Best Certified Organic Coconut Oil

5

La Tourangelle

Toasted Sesame Oil

La Tourangelle  Toasted Sesame Oil 1

$9.47

Mid

Best Toasted Flavor That's Great for Asian Dishes and Dressings

6

Pompeian

Grapeseed Oil

Pompeian Grapeseed Oil 1

$14.68

High Mid

Best for High-Heat Cooking Like Deep-Frying

7

Hollywood

Safflower Oil

Hollywood Safflower Oil 1

$9.99

Mid

Best Expeller-Pressed Safflower Oil Enriched With Vitamin E

8

Happy Belly

Canola Oil

Happy Belly  Canola Oil 1

$10.17

Mid

Best for the Neutral Flavor and Smell

9

Pam

Sunflower Oil

Pam  Sunflower Oil 1

$3.57

Low

Best Cooking Oil Spray for Greasing Pans

10

La Tourangelle

Roasted Walnut Oil

La Tourangelle Roasted Walnut Oil 1

$10.28

Mid

Best Finishing Oil With a High Omega-3 Content

If you don't see the product you're looking for, you can request that it be listed.
No.1

ColavitaExtra Virgin Olive Oil

Extra Virgin Olive Oil 1
Source:amazon.com
Extra Virgin Olive Oil 2
Source:amazon.com
Reference price
$27.99
High
Reference price
$27.99
High

Best Extra Virgin Olive Oil With an Acidity Level Under 0.4 Percent

Pros:

  • Extracted using the cold-pressing method, which preserves the flavors of the olives
  • Low acidity level of less than 0.4 percent indicates that the olive fruit has undergone less damage and the oil is of high quality
  • Certified by the North American Olive Oil Association (NAOOA) for purity and quality 

Cons:

  • Not suitable for high-heat cooking

Imported from Italy, Colavita's extra virgin olive oil has a balanced taste between fruit and spice that will add some extra flavor to your dishes. The oil is made from Arbequina, Picual, and Koroneiki olives and has an acidity level below 0.4 percent. It is produced using the cold-pressing method with olives from Italy, Greece, Spain, and Portugal. 


Customers say that the flavor of the olive oil is rich and complements savory dishes such as roasted vegetables or meat. They mention that it's great for drizzling and dipping, too! 

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No.2

Snappy PopcornPeanut Oil

Reference price
$29.99
High

Best for Making Popcorn or Deep-Fried Foods

Pros:

  • Doesn't contain any trans fats or cholesterol 
  • High smoke point is suitable for deep-frying and making popcorn
  • Container works with a standard pump cap

Cons:

  • Some buyers wish the peanut flavor and aroma were stronger

This peanut oil contains no added coloring and is free from trans fat as well as cholesterol. Additionally, it has a high smoke point, making it suitable for high-heat cooking such as deep-frying. Furthermore, the oil has a light nutty flavor that is not really overwhelming, so you can use this oil for a variety of dishes. 


Some reviewers complain that the peanut flavor is too mild.  Nevertheless, most like its high smoke point and further comment that it is great for making popcorn. Many buyers also say that frying with this peanut oil produces foods with a nice crispy crunch, and they love using it to make dishes such as fried chicken and French fries.

No.3

BetterBody FoodsAvocado Oil

Reference price
$8.24
Mid

Best Avocado Oil With 10 Grams of Monounsaturated Fat Per Serving

Pros:

  • Suitable for high-heat cooking due to the high smoke point of 500 degrees Fahrenheit 
  • Has only 1.5 grams of saturated fat and 10 grams of monounsaturated fat per serving to improve blood cholesterol levels 
  • Naturally refined
  • Free from any additives or preservatives 

Cons:

  • It's said the lid doesn't close well and is hard to open

BetterBody Foods' avocado oil has a high smoke point of 500 degrees Fahrenheit, making it great for frying, sautéing, and other cooking methods. Each serving provides 10 grams of monounsaturated fat, which can lower the bad cholesterol levels in your blood. 


Some reviewers note that the lid doesn't seal properly, and that it's hard to remove the safety seal. Nevertheless, many love the buttery mouthfeel of this avocado oil. Furthermore, according to various reviewers, the oil has a neutral taste that's great for almost all recipes

No.4

Viva Naturals Extra Virgin Coconut Oil

Reference price
$7.15
Low Mid

Best Certified Organic Coconut Oil

Pros:

  • Produced using the cold-pressing method to ensure all the flavors are preserved 
  • Has a smoke point of 350 degrees Fahrenheit and can be used for frying, baking and sautéing
  • Free from preservatives and additives 
  • Certified organic by the USDA and non-GMO Project Verified 

Cons:

  • There are some reports complaining that the texture isn't smooth and feels a bit gritty
  • Coconut oil is high in saturated fat

Made from fresh organic coconuts using the cold-pressing method, Viva Natural's extra virgin coconut oil is rich in nutrients and has a slightly sweet fragrance. With a high smoke point of 350 degrees Fahrenheit, this oil is great for baking, frying or sautéing. You can also make your salad dressings with this oil or use it as a substitute for butter. 


Although some reviewers find the texture a bit gritty, many others praise that the coconut oil had a great fragrance and mild coconut taste. They say that the oil works especially well as a substitute for butter in baked goods and store-bought mixes like brownie and cake mixes.

No.5

La Tourangelle Toasted Sesame Oil

Reference price
$9.47
Mid

Best Toasted Flavor That's Great for Asian Dishes and Dressings

Pros:

  • Made using low-heat expeller-pressing method to preserve flavors and nutrients 
  • Has five grams of omega-9 per serving and only two grams of saturated fat
  • Flavor is nutty and toasty
  • Great for medium-heat cooking like sautéing or for making marinades and dressings
  • Tin can preserves the quality of the oil and is designed with a no-drip pour spout 
Cons:
  • Flavor is too mild for some buyers 

La Tourangelle's toasted sesame oil is made from sesame seeds that are lightly toasted to release a nutty flavor and aroma. They later go through an expeller-pressing method that doesn't involve any chemicals. Therefore, the resulting oil is rich in omega-9 and can add extra flavor to your stir-fry, noodle dishes, vegetables or fried rice. 


Some reviewers say the flavor isn't as bold as they expected. Nevertheless, many customers love the toasted flavor that goes well with Asian dishes. They say this oil could be used as a drizzle, marinade, or in salad dressings. The tin packaging is another plus for many buyers, as it helps preserve the freshness of the oil and has a nice pour spout

No.6

PompeianGrapeseed Oil

Reference price
$14.68
High Mid

Best for High-Heat Cooking Like Deep-Frying

Pros:

  • Smoke point of up to 510 degrees Fahrenheit, making this oil a great option for high-heat cooking
  • Neutral flavor doesn't interfere with the flavors of your foods
  • Contains a high amount of vitamin E, fatty acids, and omega-6 while being low in saturated fat 
  • Free from GMO ingredients

Cons:

  • Quite a few recent Amazon buyers said theirs arrived without a cap, although it still had its safety seal

Made with grapes imported from France, Pompeian's grapeseed oil has a high vitamin E, fatty acid, and omega-6 content. It's also low in saturated fat, giving you only 1.5 grams per serving. It has a high smoke point, thus is suitable for deep-frying, sautéing, or stir-frying


Surprisingly, many complaints involved it not having a cap upon arrival, so you may want to make sure you have an old one you can use just in case! Meanwhile, most reviewers love the health benefits and heat tolerance of this oil. They also like that the oil's flavor is mild and does not overpower the taste of their food.

No.7

HollywoodSafflower Oil

Reference price
$9.99
Mid

Best Expeller-Pressed Safflower Oil Enriched With Vitamin E

Pros:

  • Has 20 percent of your recommended daily vitamin E
  • Low amount of saturated fat 
  • High smoke point of 450 degrees Fahrenheit makes it great for stir-frying
  • Neutral flavor makes it suitable for baking 
Cons:
  • It's said that the consistency of the oil is too thick to be used in a spray bottle 

Made using an expeller-pressing method, Hollywood's safflower oil is light in flavor and rich in healthy monounsaturated fat. The oil also contains only one gram of saturated fat and is fortified with vitamin E, a well-known antioxidant. It can be used for baking or stir-frying. 


A few buyers say the oil has a thick viscosity and cannot be used as a spray. Still, the majority like that it's tasteless and could be used for various dishes. They also appreciate that it can tolerate high temperatures and works well for high-heat cooking. Some use this oil to season their cast-iron cookware, too!

No.8

Happy Belly Canola Oil

Reference price
$10.17
Mid

Best for the Neutral Flavor and Smell

Pros:

  • Low in saturated fat 
  • Won't interfere with the flavor of your other ingredients thanks to the neutral flavor and odor 
  • Suitable for many cooking styles such as frying and baking 

Cons:

  • It's mentioned that the oil foams during cooking
  • Reviewers also say pouring it out can be messy because of the bottle's design

Happy Belly's canola oil contains no cholesterol or trans fat and has only one gram of saturated fat per serving. It can withstand high temperatures and can be used for high-heat cooking like frying. The flavor is light, so you can use this oil for a variety of dishes without worrying that the flavor of the oil will affect the taste of your food. 


Some buyers noticed that the oil had a watery texture and bubbled up while cooking. Even so, many reviewers like that it doesn't really have a flavor or odor and can be used for all cooking purposes, including frying, grilling, and baking. 

No.9

Pam Sunflower Oil

Reference price
$3.57
Low

Best Cooking Oil Spray for Greasing Pans

Pros:

  • Comes in a spray form that's easy to use 
  • Free of trans fat, saturated fat, and artificial preservatives
  • Has zero calories per serving
  • Offers great non-stick performance and is suitable for baking or low-heat cooking 

Cons:

  • It's mentioned that this cooking spray shouldn't be used for frying or other high-heat cooking methods 

This cooking spray is a blend of canola oil, coconut oil, and palm oil and is free from artificial preservatives, flavors, and colors. On top of that, each serving has zero calories, so it's great for those who are trying to control their calorie intake. 


Some reviewers say that this cooking spray has a low smoke point and isn't suitable for frying. On another note, many others confirm that it prevents foods from sticking to their cookware very well and is a great choice for greasing baking pans. Buyers also like that it doesn't add extra calories to their foods. 

No.10

La TourangelleRoasted Walnut Oil

Reference price
$10.28
Mid

Best Finishing Oil With a High Omega-3 Content

Pros:

  • Expeller-pressed walnut oil provides you with 1.4 grams of omega-3 per serving
  • It's said that this product is a great finishing oil that adds flavor to many dishes, including meats, vegetables, and salads
  • Tin packaging ensures the freshness of the oil 
  • Free from GMO ingredients and contains only 1.5 grams of saturated fat

Cons:

  • Cannot be used for high-heat cooking
  • Refrigerate after opening

Made from 100 percent California walnuts, La Tourangelle's roasted walnut oil is expeller-pressed and features a bold, nutty flavor that will add some kick to your dishes. With a medium-high cooking temperature, this oil is great for sautéing, baking, drizzling, or making dressings. 


A couple of buyers warn against using this oil for high-heat cooking as it has a low smoke point. Yet, the majority love the health benefits that the oil provides. They also praise its nutty, delicate taste. Many suggest using this oil as a finish on chicken, fish fillets, roasted veggies or as a drizzle on salad for some extra flavor. 

Stock Your Pantry With Healthy, Delicious Oils

If you are looking for more oils to elevate your dishes or get healthy fats into your diet, look no further! Check out the links below for our suggestions.

Amazon's Best Selling Cooking Oils

Still haven't found a good pick for yourself? Check out Amazon's best-selling cooking and baking oils! 

Buying Guide Reviewed by Executive R&D Chef Jim Quast

Jim Quast
Executive R&D Chef
Jim Quast

This expert reviewed the contents of the buying guide for accuracy and provided factual corrections when necessary. They did not participate in the product selection process, nor are they affiliated with any of our choices unless explicitly stated so.

Top 5 Cooking Oils

No. 1: ColavitaExtra Virgin Olive Oil

No. 2: Snappy PopcornPeanut Oil

No. 3: BetterBody FoodsAvocado Oil

No. 4: Viva Naturals Extra Virgin Coconut Oil

No. 5: La Tourangelle Toasted Sesame Oil

View Full Ranking
The descriptions of each product are referenced from content available on manufacturer, brand, and e-commerce sites.
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