There are tons of options of cooking oils to choose from at the grocery store. Are they all the same? Which one should you pick? Does it matter? Why?
Which Cooking Oil Should I Use?
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Even though many of the cooking oils look the same, they are not all created equal… exactly. Some (like sesame oil) have a much stronger flavor while others (like corn oil) have almost no flavor at all. Some can have a “heavy” feel (like coconut oil) while others have a “lighter” feel (like sunflower oil). The biggest differences among all the oils is the smoke point, and the types of fats in the oils.
Nutrition
One thing that is the same about all oils is their basic nutrition profiles. No matter which oil we are talking about, they all have 120 calories and 14 grams of fat in 1 Tablespoon.
Smoke Point
The smoke point is the temperature at which the oil starts to give off smoke. At this temperature, the oil starts to break down. The fatty acids break down into free fatty acids and glycerol. The glycerol breaks down further into acrolein. This acrolein is what makes your eyes sting when you get smoke in them. It also makes food cooked in “burnt” oil taste bad.
So the smoke point is very important. If you are broiling, searing, grilling, or deep frying with very high heat, you want to choose an oil with a high smoke point. If you are baking, sauteing or making a sauce, you can use an oil with a much lower smoke point.
Types of Fats
There are two main types of fats – saturated fats and unsaturated fats. Unsaturated fats come in the monounsaturated and polyunsaturated variety. All oils and fats have a combination of saturated and unsaturated fat, so to say that something “is a saturated fat” is not exactly right. It is more correct to say that something “is high in saturated fats.” Maybe that’s splitting hairs a little bit, but to me it’s important because nothing in nutrition is “all or nothing.” You can find more detail about the different types of fats here.
Saturated Fats
You have probably heard of saturated fats. These are the ones that have the bad reputation. Saturated fats are solids at room temperature, and mainly come from animal sources. Butter, cheese, egg yolks, and fats in meat all have high percentage of saturated fats. Coconut oil and palm oil are also high in saturated fats.
Unsaturated Fats
There are two types of unsaturated fats – monounsaturated fats and polyunsaturated fats. Monounsaturated fats are liquid at room temperature but get thick when refrigerated. Oils like olive oil, peanut oil, and canola oil have high percentages of monounsaturated fats. Polyunsaturated fats are liquid at room temperature and stay liquid when refrigerated. Oils like corn oil, sunflower oil, soybean oil, and sesame oil are high in polyunsaturated fats.
Enough Science, Tell Me About The Oils!
Fair enough. Here we go!
Butter
Okay, so butter isn’t technically an oil. But it is a fat that is very commonly used in cooking. Butter is made from milk, and contains milk fats, milk solids, and water. It is high in saturated fat and has a relatively low smoke point at 350 degrees Fahrenheit (177 degrees Celsius). Butter is best used for baking and lower-temperature cooking.
Canola Oil
Canola oil is made from the seeds of the canola plant. It is high in monounsaturated fats, and according to the Canola Council of Canada, it is the world’s healthiest cooking oil because it has the least saturated fat of the oils. It has a higher smoke point at 400 degrees Fahrenheit (204 degrees Celsius). Canola oil can be used in most baking and cooking techniques. Because it has a light flavor, it is also a good choice for baking, salad dressings, and sauces.
Coconut Oil
Coconut oil has gained a lot of popularity lately. This is a little surprising, because it is very high in saturated fats. It has a lower smoke point at 350 degrees Fahrenheit (177 degrees Celsius). It has a distinctive flavor, so it is best used in dishes where you want the coconutty flavor to be noticeable.
Corn Oil
Corn oil is made from the germ part of the corn kernel. It is high in polyunsaturated fats. It has a high smoke point at 450 degrees Fahrenheit (232 degrees Celsius). Because it has a high smoke point, corn oil is a good choice for high temperature cooking like grilling, searing, and deep frying. It has almost no flavor, so it is also a good option for baking, salad dressings, or sauces.
Olive Oil
Olive oil is made from olives (surprise, I know). The color of olive oil can vary from pale yellow to deep green depending on the variety of olive, growing conditions, and processing and storage. It is high in monounsaturated fats, and is often called a “heart-healthy” oil. There are different types of olive oil – the most common in the United States are extra virgin, pure (or classic), and light or light-tasting. These each have a different smoke point and it ranges from 320 degrees Fahrenheit (160 degrees Celsius) for extra-virgin up to 468 degrees Fahrenheit (242 degrees Celsius) for light. Extra-virgin olive oil has the strongest flavor, while light olive oil has almost no flavor. Olive oil can easily be used in all types of baking and cooking, just remember that you’re likely to get the flavor from extra-virgin olive oil (so you might not want to use this to bake a cake). You can find out much more about olive oil from the North American Olive Oil Association.
Peanut Oil
Peanut oil is made from pressed steam-cooked peanuts. It is high in monounsaturated fats. It has a very high smoke point at 450 degrees Fahrenheit (232 degrees Celsius), which makes it good for use in high-temperature cooking like grilling, searing, and deep frying. It has a light flavor, so it can also be used in salad dressings. (As a side note, this is my favorite oil for making popcorn!)
Sesame Oil
Sesame oil is made from pressed sesame seeds. You can find “toasted” or “untoasted” sesame oil – oil made from toasted sesame seeds has a stronger flavor. It is high in polyunsaturated fats. It has a high smoke point at 410 degrees Fahrenheit (210 degrees Celsius), which makes it a good oil for higher temperature cooking, like stir frying. It has a distinctive flavor, and makes good salad dressings.
Shortening
Shortening is a combination of vegetable oils, made into an oil that is a solid at room temperature. Shortening is often high in saturated fat, and may contain trans fats. Shortening used to be quite popular for baking and cooking, but has fallen out of favor recently. It has a smoke point of 360 degrees Fahrenheit (182 degrees Celsius).
Soybean Oil
Soybean oil is made from pressed soybeans. It is high in monounsaturated fat. It has a very high smoke point at 450 degrees Fahrenheit (232 degrees Celsius). Like peanut oil and corn oil, the high smoke point means that it can be easily used in high temperature cooking like grilling, searing, and deep frying.
Sunflower Oil
Sunflower oil is made from pressed sunflower seeds. It is a very light, nearly flavorless oil that is high in polyunsaturated fats. It has a very high smoke point at 450 degrees Fahrenheit (232 degrees Celsius). Like other oils with very high smoke points, it can be used in cooking methods like grilling, searing, and deep frying. Because it has a very mild flavor, it is also a good choice for salad dressings and sauces.
Vegetable Oil
Vegetable oil is a blend of several different varieties of oils. The characteristics vary with the exact blend, but this type of oil is usually high in polyunsaturated fat and has a high smoke point. The flavor will also vary with the blend. Vegetable oil can be used in most cooking techniques. It usually has a mild flavor, so can also be used in baking, salad dressings, and sauces.
Storing Oils
So, with all these options, should you just go out and buy one of everything? No! Oils can go bad, or rancid, if they are kept too long or stored improperly. Your best bet is to buy a smaller size and use it up. Most oils will keep well when stored in a cool, dry place (like a pantry) for up to one year. Avoid storing oils above a stove where the temperature might fluctuate.
Sesame oil is best stored in the refrigerator, and should last up to one year. It may become cloudy or semi-solid in the refrigerator; this does not affect the quality of the oil. Once the sesame oil warms back to room temperature it will return to a liquid.
Olive oil can be stored in a cool, dry place (like a pantry) or in the refrigerator for 18-24 months. When stored in the refrigerator, olive oil gets cloudy, and can even become semi-solid. Let it warm up to room temperature before using, and the normal color and consistency will return. Refrigerating does not affect the quality of the oil.
If you are ever in doubt whether an oil is still good or safe to use, look at it closely. If the color is off, or if it has developed a bad smell, throw it out. When oils become rancid they no longer taste good (neither does any food that is cooked in them), and they may not be safe to eat. You can find more information about how to store and how long to keep cooking oils here.
Which cooking oils do you have in your pantry now? What is your favorite? Will you try something different?
Enjoy!
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Great!!