Our 9 Favorite Cooking Oils—and the Best Ways to Use Each

Many home cooks know how confusing it can be to shop for cooking oils. There are so many choices and practically an entire aisle dedicated to them at the grocery store. This can make it difficult to find the best oil to cook with, especially if you like to create a variety of recipes and use different techniques and heat levels. When considering which cooking oil to buy or use, start by thinking about what you will be making and select an oil appropriate for the cooking you're doing, whether you're pan-frying or finishing raw vegetables. Also, consider flavor: Neutral oils let a dish's ingredients shine, while stronger oils add flavor. Here's a guide to our test kitchen's favorite cooking oils. Decide which will work best for you once you learn their best applications, smoke point, and flavor.

Avocado Oil

Made from the pulp and seed of avocado, this oil is a rich source of "good" monounsaturated fatty acids. These fats make avocado oil beneficial for the heart and have anti-inflammatory benefits.

Smoke Point: 400 degrees Fahrenheit (medium-high heat)

Flavor: Delicate avocado taste.

Suggested Use: Excellent for high-heat sautéing and in dressing and dips. Emerald-green color makes it a pretty finishing oil for grilled vegetables.

Extra-Virgin Olive Oil

A versatile and complex ingredient, extra-virgin olive oil is a pantry staple made from, you guessed it, olives. It's particularly high in antioxidants and monounsaturated fats.

Smoke Point: 325 degrees Fahrenheit (medium heat)

Flavor: Depending on the origin, it can range from fruity and buttery to grassy and spicy.

Suggested Use: While a high-quality olive oil is the best choice for salad dressings, dipping bread, and other uses where the oil is not cooked, a less expensive olive oil is fine for sautéing or baking.

Grapeseed Oil

As the name suggests, grapeseed oil is extracted from the seeds of grapes. The oil is a byproduct of winemaking and is high in polyunsaturated fatty acids.

Smoke Point: 425 degrees Fahrenheit (medium-high heat)

Flavor: Very neutral, clean flavor.

Suggested Use: Grapeseed oil is a nice everyday oil. It works well for both baking and high-heat sautéing and lets other ingredients shine in pasta sauces, soups, and salad dressings.

Peanut Oil

Derived from one of America's favorite snack foods, peanut oil is suitable for everyday use. It's high in both monounsaturated and polyunsaturated fatty acids.

Smoke Point: 450 degrees Fahrenheit (high heat)

Flavor: A mildly nutty flavor that works well with many foods.

Suggested Use: Peanut oil is often the deep-fry oil of choice due to its ability to handle high heat. It works equally well in stir-fries.

Pumpkin Seed Oil

Most of the fats in pumpkin seed oil are monounsaturated and polyunsaturated fatty acids. It's also a rich source of antioxidants.

Smoke Point: 250 degrees Fahrenheit (low heat)

Flavor: Smoky, earthy flavor.

Suggested Use: Best as a finishing oil for meats and vegetables; the distinctive dark-brown oil also works well in salad dressings and is excellent over grilled corn on the cob or asparagus.

Safflower Oil

Safflower oil is made from the seeds of safflower, an herbaceous plant related to the sunflower. It's mostly made of healthy unsaturated fatty acids.

Smoke Point: 510 degrees Fahrenheit (high heat)

Flavor: Mild-tasting with a neutral aroma.

Suggested Use: Perfect when you don't want a pronounced flavor from the oil in a recipe (think stir-fries, curries, and baked goods.) The high smoke point also makes safflower oil ideal for sautéing and deep-frying.

Toasted Sesame Oil

Sesame oil is derived from sesame seeds. There are two types, regular untoasted sesame oil, which is generally sold as “sesame oil,” and toasted sesame oil. We only use toasted sesame oil.

Smoke Point: 350 degrees Fahrenheit (medium heat)

Flavor: Intensely nutty taste and aroma; a little goes a long way.

Suggested Use: Wonderful in salad dressings and marinades; toasted sesame oil is often used in combination with vegetable oil for stir-frying or sautéing.

Virgin Coconut Oil

Coconut oil is extracted from the meat of mature coconuts. It is solid at room temperature but becomes liquid when temperatures are above 75 degrees Fahrenheit. Virgin coconut oil is less processed than refined coconut oil. Both types of coconut oil have high levels of saturated fat.

Smoke Point: 325 degrees Fahrenheit (medium heat)

Flavor: Pressed from the raw fruit, unrefined virgin coconut oil is creamy and buttery, with a distinct coconut flavor.

Suggested Use: Add a spoonful to oatmeal; virgin coconut oil is also great for baking (try it in banana bread or muffins) and nice when used for light sautéing.

Walnut Oil

Walnut oil, which provides antioxidants and heart-healthy polyunsaturated fats, is extracted from whole walnuts. It's a tasty and unique alternative to other nut oils.

Smoke Point: 325 degrees Fahrenheit (medium heat)

Flavor: Savory, with a slight walnut taste and delicate, roasted tones.

Suggested Use: Walnut oil is good for drizzling over cooked vegetables and salads; It's also a good choice to garish chilled summer soups like gazpacho.