Sometimes you spend way too much time scanning the shelves of cooking oils at the grocery store, wondering, “How do I choose from all of these options?” We’ve all been there. Calorically, all fats are relatively the same, with approximately 120 calories (give or take a few) per 1 tablespoon serving. But different oils offer different health benefits, and some will work better in different recipes based on their flavor profile and their smoke point.
Consider the four most popular oils—olive oil, canola oil, vegetable oil, and coconut oil—plus, the increasingly sought-after avocado oil, and how they compare with one another:
Olive Oil
Olive oil has a great reputation as a heart-healthy option. That’s because it’s high in monounsaturated fats, which lower your LDL (aka “bad”) cholesterol and raise your HDL (“good”) cholesterol. Olive oil is also rich in antioxidants and vitamins like vitamin A and vitamin E. Olive oil has a relatively low smoke point around 375F, meaning it will start to produce smoke when heated any higher, so it’s not a great option for high-heat cooking methods like deep frying. However, olive oil works well if you’re doing low-heat cooking, such as sautéing or slow-roasting, or if you’re using it as part of a dressing, dip, or a finishing drizzle.
Canola Oil
Canola oil has two big health benefits when it comes to its fat makeup: It’s lower in saturated fat than other vegetable oils, and it contains omega-3 fatty acids, which are good for your heart health and brain health. It has a high smoke point of about 400F, so it works well for high-heat cooking, and because it has a neutral flavor, it’s ideal for baked goods or other recipes where you don’t want the taste of the oil to be overpowering. Some consumers are wary of canola oil because of the processing used to extract the oil from canola seeds, but most health experts, such as those at Harvard School of Public Health, say there is little reason for concern. There is also the option of cold-pressed canola oil, which is processed without heat or solvents.
Vegetable Oil
Vegetable oil refers to a blend of any plant-based oils, most often soybean, corn, and sunflower oils. Because not all vegetable oils are made from the same blends, it’s hard to say what their exact nutritional profile is, but they are frequently high in polyunsaturated and monounsaturated fats, both of which are good for heart health. Vegetable oil has a neutral flavor and a high smoke point, though it is often more heavily processed than olive oil or canola oil.
Coconut Oil
Coconut oil isn’t as beneficial to heart health because it’s high in saturated fat, but it does contain medium-chain triglycerides, which some research has shown to boost energy and metabolism. Unlike most other plant oils, coconut oil is solid at room temperature, similar to butter, so it can work well in baking. Be prepared for a pronounced coconutty flavor and potentially a higher price tag.
Avocado Oil
According to a 2019 cited study in the journal Molecules, the leading international, peer-reviewed, open access journal of chemistry, “avocado oil has established itself as an oil that has a very good nutritional value at low and high temperatures…it is characterized as a mainly monounsaturated oil, with an adequate proportion of polyunsaturated fatty acids, similar to olive oil.” Additionally, avocado oil has a high smoke point and can be used for sautéing, frying, and baking; it’s also ideal for salads, dips, or marinades, or use it as a replacement for most other plant oils.
The least you need to know…
Your selection will depend on your needs and preferences, but in general, olive oil makes a safe choice for low to medium heat and canola oil is best for high heat or baking. Olive oil is the best for heart health based on its monounsaturated fat content, but when you need something with a more neutral flavor, canola or avocado oils are reliably healthy picks.
