What are the healthiest cooking oils? You’ve probably heard a lot of back and forth about heart health, trans fats, saturated fats and smoke points when it comes to cooking oils. It can all be a bit confusing, so this article is here to clear it up and give you sound nutritional advice from the experts.
Is Saturated Fat Bad?
You may be surprised to find animal fats on a list of the healthiest cooking oils. We’ve been taught to fear saturated fats like butter for so long that it can be hard to look seriously at all the evidence that says that saturated fats are NOT something to fear.
Photograph by Mitchell Feinberg for TIME
The amount of evidence that links saturated fats and cholesterol to heart disease is slim to none. Unfortunately, the medical world is slow to come around to this compelling information and continue to prescribe unhealthy and ineffective low-fat diets and cholesterol lowering drugs to those with heart disease. Watch this video to get a better understanding of this saturated fat issue.
The proof for this is so overwhelming that even Time magazine published a cover article talking about how butter is actually not bad for you (something I’ve been trying to convince people of for years!).
Renowned heart surgeon Dr. Dwight Lundell has spoken out against the vilification of saturated fats:
Animal fats contain less than 20% omega-6 and are much less likely to cause inflammation than the supposedly healthy oils labelled polyunsaturated. Forget the “science” that has been drummed into your head for decades. The science that saturated fat alone causes heart disease is non-existent. The science that saturated fat raises blood cholesterol is also very weak. Since we now know that cholesterol is not the cause of heart disease, the concern about saturated fat is even more absurd today.” – Dr. Dwight Lundell, MD Cardiologist (source)
Saturated fats do not lead to heart disease
To put it simply, the evidence that links heart disease to saturated fat is slim to none, while the evidence linking inflammation caused by processed foods like white flour, white sugar and chemical additives is much stronger.
Dr. Lundell goes on to explain:
What you can do is choose whole foods your grandmother served and not those your mom turned to as grocery store aisles filled with manufactured foods. By eliminating inflammatory foods and adding essential nutrients from fresh unprocessed food, you will reverse years of damage in your arteries and throughout your body from consuming the typical American diet.”
This is why I am an advocate of traditional food. Traditional foods are precisely the ones that your great-grandmother served before most families’ pantries filled up with fake industrialized processed foods like margarine.
What is the meaning of smoke point in cooking oils?
The smoke point is the highest temperature that an oil can be heated before becoming oxidized. When an oil becomes oxidized it breaks down and become toxic or carcinogenic. Knowing the smoke point of each oil will help you determine whether to use it in low or high temperature cooking.
Generally speaking the more stable the fat in an oil is the less susceptible it is to oxidation. Saturated fats are very stable oils and much less likely to oxidize than seed oils and polyunsaturated fats.
6 Healthiest Cooking Oils Video:
1. Ghee (Clarified Butter)
Ghee has been used in traditional Indian cooking for many years. It is basically clarified butter which means that the milk solids have been removed.
Ghee is probably my favorite cooking oil. Not only does it have a wonderful rich flavor and aroma almost like popcorn butter, but it also has excellent health benefits (only if you get grassfed ghee) as well as a rather high smoke point.
Ghee is rich in the fat soluble vitamins A, D, and K2. It is also rich in CLA (conjugated linoleic acid) — the essential fatty acid found almost exclusively in grass-fed animals which is now believed to protect against cancer, heart disease, and type II diabetes.” (source)
Because the milk solids have been removed from ghee, this means that casein and lactose, which are the elements in dairy that many people are sensitive to, have been removed. Often, those with dairy sensitivities can tolerate ghee (consult a doctor if you have a severe allergy). The removal of the milk solids also allows you to use ghee at a higher temperature (up to 485°).
I use ghee for any cooking in a skillet like stir fries, scrambled eggs, sauteed veggies, etc.
Smoke Point: 425-480° (depending on purity)
Where to buy: You can buy it online (make sure to get grass fed ghee). You can also make your own ghee from butter.
2. Coconut Oil
Not only does coconut oil have a wonderful flavor that goes great with any sweet baked good or even some savory dishes (especially thai food) it also has wonderful health benefits. Coconut oil has been said to aid in weight loss, support heart health, boost metabolism and benefit skin (source). It is a saturated fat, but remember saturated fat is not something to fear (read the introduction to this post above for more info on that or learn more here)
Sometimes cooking with this oil brings a coconutty flavor to the dish, but I have used it successfully in many dishes with other dominant flavors that mask the coconut flavor. You can also use refined coconut oil if you don’t want any coconut flavor.
Raw virgin coconut oil is best used in low temperature cooking or baking. Refined coconut oil has a higher smoke point and less of a coconut flavor. Refined coconut oil may have slightly fewer health benefits than virgin coconut oil, but it is still a healthy option for high heat cooking. When looking for coconut oil make sure that it is not hydrogenated or treated with hexane.
Smoke point: Virgin, raw or unrefined 280°-365°, Refined 400°-450°
Where to buy: Find quality coconut oil here
3. Olive Oil
Olive oil is a heart healthy fat that that contains beneficial antioxidants and has also been shown to have anti-inflammatory properties. It is best used for cold food (like salad dressing or drizzling over foods), but can be used in some low-heat cooking.
Unfortunately, it has been discovered that some unsavory olive oil dealers have combined olive oil with cheap vegetable oils while still labeling the bottle as 100% olive oil, so make sure the olive oil you buy is pure (I like this brand), otherwise you may unwittingly be consuming unhealthy oils. Read this article for more info on how make sure your olive oil is real.
Smoke point: 320°-350°
Where to buy: Find quality olive oil here
4. Avocado Oil
Avocado oil is a great light oil that stays liquid at room temperature (unlike coconut oil) and doesn’t have a very strong flavor (like olive oil). For that reason I like to use it in my 5-minute healthy mayo recipe so you can avoid using unhealthy oils like canola or soybean oil. It also has a very high smoke point.
Much of the long array of health benefits to avocados is preserved within avocado oil. Some of these benefits include vitamin E, sterolins and monounsaturated fats which are linked to healthy joints, cancer prevention, healthy eyes and better general health. Make sure you get cold-pressed avocado oil. I use this brand.
Smoke point: 475°-520°
Where to buy: Find avocado oil here
5. Palm Oil (Sustainably Sourced)
Palm oil is a great healthy option for high heat cooking. It is made from the palm fruit which is native to Africa. Palm oil is usually a deep red color and is very high in antioxidants, vitamin E and carotenoids which can be converted to Vitamin A.
There has been a lot of controversy surrounding palm oil because many palm oil plantations have contributed to the decimation of the rainforest. However, luckily you can source responsible and sustainably harvested palm oil.
This brand is fair trade, sustainable and orangutan-safe (meaning it has not contributed to the death of orangutans by destroying its habitat). See this article for more info about sustainably harvested palm oil.
Smoke point: 430°-455°
Where to buy: Find sustainable palm oil here.
6. Butter
Contrary to popular belief, high-quality grassfed butter can be good for you! Although the mainstream media is slow to catch up… the link between saturated fats, cholesterol and poor heart health has been disproven (learn more about that here). Make sure you read the introduction at the beginning of this post to understand why saturated fat is not something to fear.
Our bodies need dietary cholesterol to function properly. So, long story short, don’t worry about pasture raised eggs or butter because your body (and brain especially) need cholesterol. Butter is full of beneficial fat-soluble vitamins, minerals, short and medium chain fatty acids and CLA. All of which help support your immune system, protect your brain and keep you healthy.
Make sure you get grass-fed butter to get the maximum health benefits. Organic raw grassfed butter is the best option (I like Organic Pastures brand). Organic Valley pasture butter is a great option too. Kerrygold butter is also a solid choice that I use a lot since it is very affordable. Butter should be used in low temperature cooking since the smoke point is 325°-375°.
Smoke point: 325°-375°
Where to buy: Butter is available at most grocery stores. I like this brand which is available at Trader Joe’s and Costco.
Know the worst cooking oils to avoid!
You may notice that I do not mention anything like canola oil or seed oils on this list. That is intentional!
I have been outspoken about not using canola or vegetable soybean oil since they are much worse for your health than advertised. You can read more about the worst cooking oils in my post 5 Cooking Oils You Think Are Healthy…But Aren’t.
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Vanessa Bradshaw-Jones says
September 3, 2013 at 10:51 amGreat article, although avocado oil is quite expensive :/ I also used to love ghee, but i did switch those past 2 years for coconut oil. I seriously thinking about switching back to my beloved homemade ghee! It’s delicious, cheap and has the highest smoking point. Thanks for reminding me 🙂
Vanessa, french dietician
M Davis says
September 30, 2013 at 9:48 amWhat about Rice Bran Oil? I have heard great things about this oil and have been using it regularly.
Paula says
December 4, 2013 at 9:24 pmI have been using rice bran oil also, I would like to know where it fits in a diet..
Heather says
September 6, 2013 at 11:51 amLove the article! There are so many options for choosing a healthy cooking oil! You can find some great recipes for cooking with palm on the palmoilhealth.org site!
Stephanie @ Naturally Mindful says
September 8, 2013 at 8:58 pmGreat post–as usual! I loved that you included their smoke point, too. I had to learn the hard way that some oils are not suitable for high heat! Shared and Pinned!
Healy Eats Real says
September 8, 2013 at 9:58 pmThank you Stephanie! 🙂
DeAnna says
September 9, 2013 at 7:30 amI love all of these except Ive never used the Palm because of the deforest thing. I have a question about the Kerry Gold. I love it but recently I saw a blog that it isn’t what it advertises. I forgot now why….not completely grass fed I think not 100% sure but I was disappointed and have not found a replacement yet. I live in North Dallas and we haven’t seemed to have gotten on the healthier band wagon yet so finding products is harder. All Ive got is Sprouts and all they carry is Kerry Gold and then vegan blends. Does any one know forsure or can confirm this? TIA
Healy Eats Real says
September 9, 2013 at 8:37 amGood question DeAnna. I did see this article that you were talking about concerning Kerry gold not being 100% grassfed, I think it’s around 98%. During the winter, when grass is not available the company has to feed the cows a very small amount of GMO feed, but this is during the season that they are not milking the cows. Although it is unfortunate that the company can’t access non-GMO feed, I continue to buy it because it is the best quality that I can get with my budget and I believe is still a good product, even though it’s not perfect. If you want to learn more about this issue, this is a good article in response to the original article that you’re talking about–> http://livesimply.me/index.php/2013/07/24/kerrygold-butter-to-buy-or-not/
Of course, there are other alternatives to kerry gold if you can afford it. If you are in california, I believe sprouts carries organic pastures raw grass fed butter, that’s just about the best you can get. There is also organic valley pasture butter.
JJ says
May 2, 2014 at 4:18 amHi
Kerrygold is an Irish product and is not produced by one dairy but by many in Ireland and sold under the one brand. They don’t claim to be 100% grass fed but rather its made from grass fed cows. Anyone who knows the climate in Ireland will know that its impossible to keep cows fed on grass all year round and no there is no off season for mike production. That said there is minimal use of non grass based feeds such as silage and hay – these are grass by another means, one is dried grass and the other fermented and compressed grass. The EU has the strictest regulations around the use of GMO foods in the world and the likelihood is while they may not use grass neither are they using GMO feed. Dairy and cattle farming in Ireland is almost 100% grass based so you will see the same claims made for Irish beef.
margaret says
September 20, 2013 at 9:04 pmI usually get Organic Valley pasture fed butter. It’s about $8 a pound, but sometimes Mambo Sprouts has a $1 off coupon in it. So, that’s nice.
I just did a quick search, and Dallas has a Whole Foods. I’m sure you could find some good butter there. 🙂
It also couldn’t hurt to do a search for “natural food store” or something like that. That’s how I found a smaller natural foods store in our area.
erin @ blue yurt farms says
September 12, 2013 at 10:09 amWhat are your thoughts on lard and tallow? Love the post!!
Healy Eats Real says
September 12, 2013 at 10:24 amIf you get 100% grassfed and humanely raised lard or tallow it can be a great option too!
Birgit Flüg says
September 19, 2013 at 4:59 amHi,
I read your comment upon Rapeseed oil. Do you know if your answer also applies to Europe.
3 arguments in favour of Rapeseed oil:
– native oil (we don’t have Monsanto problems yet 🙂 here it is a valueble crop to sow in the autumn. It helps restore the soil.
– high in Omega 3 when used in cold preparations
– high in magnesium and fibre
Love to hear from you,
Birgit
Healy Eats Real says
September 23, 2013 at 1:16 pmHi Birgit,
If you want to learn more about my thoughts on canola/rapeseed oil, you can read my article here- https://www.healyeatsreal.com/5-cooking-oils-think-healthybut-arent/
Audrey says
September 19, 2013 at 7:24 pmNext time you buy Olive Oil check the ingredients on the label to make sure you are buying Olive Oil.
Judy Wong says
September 20, 2013 at 3:09 amGreat info on the oils! Thank you!
Sarah says
September 21, 2013 at 3:27 pmAny thoughts on peanut oil (other than the potential for allergies)? Not necessarily just for deep frying but for normal use? I’ve been using it for about a year now & love the results but not positive about the health aspects?
Healy Eats Real says
September 23, 2013 at 1:13 pmI believe peanut oil is also high in omega-6s which can cause inflammation.
Amy says
September 26, 2013 at 9:33 amI actually use a mix of ghee, coconut oil and lard for frying. Pastured lard, tallow and schmaltz are all great choices too.
disappointed says
September 27, 2013 at 1:41 amnice title but the article failed to deliver. ghee and butter are not oils. i was actually looking for information about cooking oils. so, in case anyone else wanted to read about the same, i’ll offer another option, bringing the total up to 5. macadamia oil. it’s only 4% pufa, has a really good omega 6:3 ratio, and smoke point is 413 degrees.
re: avocado oil, it’s higher in pufas than macadamia oil, has a less favorable 6:3 ratio, and has a lower smoke point.
honestly, i wouldn’t fry in any oil that is not solid at room temp. ghee is great for frying, palm oil is probably the best. but solid palm oil.
Ginny says
September 27, 2013 at 3:45 pmThanks for this post. I will have to try Palm and Ghee, as I haven’t used those very much! I believe I read somewhere that oils actually become rancid before they reach the smoke point, so the smoke point is actually not a safe way to know how hot you can get an oil before it becomes harmful. Do you know if the rancidity temp is the same as the smoke point?
Alison says
September 30, 2013 at 6:57 amI guess what I’m looking for is a “lesser” evil – if you were going to deep-fry something – what would be the best oil to use for that? So far it looks to me like it would be palm oil?
I’m not looking for a bunch of well meaning reasons not to deep fry – just my best options.
Thank you:)
renee pearman says
October 3, 2013 at 5:39 amPLEASE reply to this: Good ol’ Dr. Oz recommended Safflower oil the other day as an aid to lose belly fat. Your thoughts???
Healy Eats Real says
October 3, 2013 at 8:46 amRead the article mentioned at the bottom of this article ‘5 cooking oils you think are healthy…but aren’t’ it will explain that vegetable and seed oils are prone to oxidation and go rancid when heated. Safflower oil is also high in PUFAs which causes inflammation. You can read more about it in the article mentioned.
alan says
October 10, 2013 at 3:07 amghee and vitamins. i presume that if ghee is derived from “kinda cooked butter” the vitamins have taken the back door. in raw butter they are still there..in pasteurized foods i doubt.
Jeremy Goodwin says
January 1, 2014 at 2:27 amPlease correct your article in regards to smoke points. Particularly olive oil has a highly variable smoke point, with the Texas Olive Ranch Arbequina (FCP) that I use, running between 415°F and 430°F depending on the batch.
A lot of the inferior olive oils have their smoke points cut by their being blended with other oils like canola.
There is no way to predict the smoke point of a cold pressed oil, all you can do is test it.
I routinely fry with it without degradation of the oil, and it is very easy to tell if it got too hot, the color and odor change very rapidly.
Healy Eats Real says
January 1, 2014 at 10:53 amI recommend using Extra Virgin Olive Oil in my article which has a lower smoke point than just pure olive oil. Pure olive oil would have a higher smoke point. Most people buy extra virgin olive oil and it is not safe to fry with it.
Marilyn says
January 13, 2014 at 10:24 pmI’ve read both your articles on your top healthiest and not-actually-healthy oils. It leaves me curious about almond oil. Should we be as cautious of it as grapeseed oil, or does it have legitimate health benefits?
Healy Eats Real says
January 15, 2014 at 10:25 pmI wouldn’t recommend almond oil as it is high in omega 6 polyunsaturated fats which can cause inflammation especially if heated. However, it’s probably ok used sparingly…but I wouldn’t use it as your everyday go-to oil and I would use it for cold applications.
Maud says
January 15, 2014 at 5:08 pmI’m curious about almond oil too, and other nut oils. Also, I’ve been using a lot of mustard oil, which is common in India, so I’m curious about that, too. Thanks.
Lana says
January 31, 2014 at 12:16 pmWhat about sesame oil?? I like it drizzled on my salad…such a nice accent….is it good or bad? Thanks!
Gwen says
February 6, 2014 at 2:24 pmGreat Article!! What about Rendered Pork Fat or Lard?? I use it for a lot!!
Gwen says
February 6, 2014 at 2:28 pmopps I just read above comments, thanks!
Caitlyn says
February 8, 2014 at 9:54 amWe use a lot of those oils at home. The only thing is is people should not be afraid to eat food without an “organic” label on it. People we need to remember that butter comes from milk which comes from cows. The way that people can have their organic label is if they don’t give an animal any medicine as well. Farmers let some of their animals DIE from a completely harmless and treatable disease because otherwise they will lose their organic label. I say absolutely feel free to eat organic vegetables because they don’t hurt anything or anyone. But please think twice about organic products that have come from an animal. And I’m not trying to start any kind of argument but I am an ag major and have grown up on a farm so it pains me for people to think this way.
Deborah says
March 14, 2014 at 10:12 amI already know about the healthy oils/fats for COOKING with, but it’s the ones for eating cold that I have trouble with–specifically, in making mayonnaise! I most recently made it with half coconut oil and half olive oil, and my husband called it “mayo-butter” because it’s so firm when refrigerated. What LIQUID oils are healthy to use for salad dressings without solidifying in the fridge? Any?
Healy Eats Real says
March 14, 2014 at 10:36 amOlive oil is a great option for salads, etc. You can make mayo with olive oil in place of coconut oil. It’s the coconut oil that causes it to solidify in the fridge. Avocado oil is my favorite oil to use for mayo.
Deborah says
March 14, 2014 at 10:40 amOlive oil alone gives too strong a flavor to mayo and does solidify in the fridge, which is why I was wondering if there is ANY oil that’s liquid in the fridge that’s healthy.
Cassandra says
April 14, 2014 at 12:14 amI’d like to know about rice bran oil and macadamia oil.
Nichole says
August 4, 2014 at 5:59 amI realize this is an older post, but I just found it. Thank you for the information. As far as being correct regarding nutrition, your facts are all there. However, please do not encourage the use of palm oil, even from sustainable sources. I currently live in Malaysia, and breathing is a daily chore. All of the doors and windows must be sealed, and we have to use air filters in the house. When it doesn’t rain for several days, there is a haze from the palm field fires that prevents me from even thinking about taking my two year old outside. I realize that there are, in fact, sustainable sources; however, as long as there is profit to be made for poor countries, the deforestation will continue. Palm oil might be good for consumption, but the process of obtaining it is detrimental to the health of those living where it is made.
Prasath rao says
November 9, 2014 at 12:30 amHello, this is very useful article. how about Groundnut /Peanut oil which is common in India. Also please advice on Rice Bran/Safflower oil
Thanks
DF says
December 20, 2014 at 7:28 amYou mentioned in your other post about “bad” oils that omega 3:6 ratio was important but the oils here don’t have that info. I personally do not feel comfortable using coconut oil because I get chest pains everytime I consume more than a teaspoon. I can eat coconut, drink the water with no problems but I think the saturated fat is way too concentrated. I just have to listen to my body.
I was wondering if anyone has any rec’s for cooking oils that can be used for soups (not for stir frying) and that aren’t so high in saturated fats? I know they are supposed to be good but I don’t think my heart can handle it right now. hopefully when I’m much healthier in the future.
Jacob says
February 20, 2015 at 7:04 amJust what I needed, thanks. 🙂 Is palm oil good for cooking meat?
Diana says
March 30, 2015 at 11:44 amHey, great info! I have a question, I notice coconut oil has very high saturated fat, isn’t that bad for heart disease I thought? Or rather a heart disease trigger?
Hannah of Healy Eats Real says
March 31, 2015 at 4:45 pmNo, it’s not. Please read the beginning of this article, it goes into this subject. You can also read the article referenced at the bottom “5 cooking oils You think are healthy but aren’t” I explain this in detail with references in both articles.
Anna-Grace says
April 27, 2015 at 1:36 pmHi! Im curious to hear more of your thoughts on Palm Oil. I haven’t done tons of reserch on it but I have read that a lot of baby formulas contain it and it’s reccomended to find the ones that do not have it in it. The explination for that was something about how Palm Oil forms some sort of soapy substance in the gut and it quite hard on it.
Salvador says
August 22, 2015 at 5:04 amPalm Oil, and Coconut oil are the richest oils related to triglicerids, not healthy at all.
kelcey says
September 3, 2015 at 9:06 amThanks for this informative article! I currently have macadamia nut oil, olive oil, and coconut oil in my pantry. I love all three, but was thinking of trying another paleo-friendly one. Your note on avocado oil was helpful cause that was my next choice, but I already dont have the best digestive issues so i think I might pass for now. I love ghee, too, so I may purchase that again. I miss it!
Farza d says
September 18, 2015 at 8:17 pmPalm oil and coconut oil are the most unhealthy oils.
Hannah of Healy Eats Real says
September 19, 2015 at 10:22 amI disagree, as do many in the health community. Saturated fats have been unjustly vilified for years. You can read more about it and see my sources here: http://healyeatsreal.com/5-cooking-oils-think-healthybut-arent/
Jack says
October 8, 2015 at 9:37 amGhee, butter, palm oil, and coconut oil are all saturated fats. Saturated fats cause inflammation which is why monounsaturated fats such as olive oil are good for you because they reduce inflammation. Inflammation causes stress on the body and with stress comes health problems because nothing works well under stress. And there is no direct correlation between the cholesterol you consume and the cholesterol that is absorbed by your body. The liver breaks down cholesterol you’ve consumed and rebuilds it into either HDL or LDL cholesterol depending on what and how much the body need in that moment. But this doesn’t mean that butter or other saturated fats are healthy for you (not to mention the caloric content of each) because they effect the body in more ways than just your cardiovascular system. Please don’t feed to the nutritionally under-educated. What I would love is if you had references to actual peer reviewed articles to back your “facts” rather than just trying to get a blog post done and out of the way.
Hannah of Healy Eats Real says
October 8, 2015 at 10:54 amI disagree, as do many in the health community. Saturated fats have been unjustly vilified for years. You can read more about it and see my sources here: http://healyeatsreal.com/5-cooking-oils-think-healthybut-arent/
Shalhevet Moshe says
February 1, 2016 at 3:52 pmWHat is the healthiest choice for cooking oil?
Drew Denny says
January 11, 2018 at 7:30 amI enjoyed your article. However, I would never recommend a healthy conscience consumer to use butter or palm oil.
There are better and tastier ways to consume good cholesterol, like with olives and avocados, than using a fat based product invented in the 1800s. All sources of palm oil and all products using palm oil should be banned until deforestation is stopped and fully reversed – no exceptions! These pathetic workarounds are an excuse to use a product you know is wrong while we destroy our planet and leave our children with no future. Stop it.
I use coconut oil in my cooking or nothing at all. Invest in a Swiss Diamond nonstick pan that will last 20 years and season your food with fresh herbs and spices.
Thank you for caring enough to write about healthy alternatives.