When it comes to cooking, oil is an essential ingredient. But with so many different types of oil on the market, it can be hard to know which one is the best to use. Here are seven of the healthiest oils to cook with, based on their nutrient content and health benefits.

Canola Oil:

This type of oil is derived from crushed rapeseed. It’s high in monounsaturated fats and low in saturated fats. Additionally, canola oil contains a good amount of omega-3 fatty acids. This makes it a heart-healthy option for cooking.

Coconut Oil:

Coconut oil is made by extracting the oil from coconuts. Unlike other oils, coconut oil is solid at room temperature. It’s high in saturated fat, but about 60% of the saturated fat in coconut oil is comprised of medium-chain triglycerides (MCTs), which are metabolized differently than other types of saturated fat. MCTs can actually help promote weight loss and increase energy levels. Coconut oil is also a good source of lauric acid, which has antimicrobial and antibacterial properties.

Avocado Oil:

Avocado oil is made by pressing the fruit of an avocado. It’s a good source of monounsaturated fats and antioxidants like carotenoids and vitamin E. Avocado oil has a smoke point of 520°F, making it ideal for high-heat cooking methods like stir-frying and grilling.

Olive Oil:

Olive oil is made by pressing olives. It’s a staple in the Mediterranean diet and it’s known for its myriad health benefits. Olive oil is high in monounsaturated fats and polyphenols (antioxidants). Research suggests that olive oil can help improve cholesterol levels, blood sugar control, and cognitive function.

Flaxseed Oil:

Flaxseed oil is made by pressing flaxseeds. Like canola oil, it’s also a good source of omega-3 fatty acids. Omega-3 fatty acids are anti-inflammatory and have been linked to improved heart health, brain function, and joint pain relief. However, flaxseed oil has a very low smoke point (225°F) so it shouldn’t be used for cooking at high temperatures.

Sesame Oil:

Sesame oil is extracted from sesame seeds and has a nutty flavor profile. It’s high in polyunsaturated fats and antioxidants like sesamol and sesaminol. Sesame oil also has a relatively high smoke point (350°F), making it suitable for stir-frying, sautéing, or grilling.

Grapeseed Oil:

Grapeseed oil is made by pressing grape seeds that remain after wine production. It has a light flavor profile and a smoke point of 420°F, making it ideal for baking or high-heat cooking methods like stir-frying or grilling.


There are a lot of different types of oils on the market, which can make choosing one for cooking seem daunting. But by knowing which oils are the healthiest options—based on their nutrient content and health benefits—you can narrow down your choices and make an informed decision about which one to use next time you fire up the stovetop oropen the oven door.

Want to know what are the best avocado oils? Check out our guide here!

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