7 Healthy Oils to Cook With, According to Nutritionist

Now that you know what to look for, let’s dive a little deeper into seven popular varieties you’ll see on store shelves.

Avocado Oil- This recently popular oil has one of the highest smoke points, coming in around 520° Fahrenheit (F). This makes it ideal for an all-purpose oil or really high heat cooking.

Sunflower Seed Oil- Believe it or not, there are oils made entirely from the tiny sunflower seed. With a smoke point of 450°F and a slightly nutty flavor, it’s often used for sautéing, stir frying, deep frying and baking. 

Grapeseed Oil- Made from the seeds of grapes that are normally discarded in the wine making process, the smoke point for grapeseed oil is about 420°F. 

Olive oil- The smoke points for olive oils ranges from about 325°F (extra-virgin olive oil) to about 465°F (extra-light olive oil).

Coconut oil- This controversial oil has been making waves in the nutrition scene due to its high saturated fat content. The American Heart Association recently advised against using coconut oil due its 82 percent saturated fat content.

Vegetable oil- Typically made from a blend of many different oils, like sunflower, safflower, peanut, canola, corn and soybean, vegetable oil is very affordable and neutral tasting. It has a smoke point of about 400°F, making it a good option for any sort of oven cooking. 

Peanut Oil- This high heat oil has a smoke point of about 450°F

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