Cooking Oils Explained: Which Ones Are Best for Frying, Baking, and Salad Dressings

Health

Cooking Oils Explained: Which Ones Are Best for Frying, Baking, and Salad Dressings

Published

Nov 10, 2025

Walk down any supermarket aisle, and you’ll find more cooking oils than ever — olive, avocado, sunflower, coconut, sesame… it’s enough to make anyone second-guess their stir-fry. Each oil has a different flavor, smoke point, and nutritional profile, so using the right one can make a big difference in both taste and health. Here’s a breakdown of the most common types and how to use them.

1. Olive Oil

Best for: Sautéing, roasting, and salad dressings
Smoke point: ~190°C (375°F) for extra virgin
Why it’s great: Olive oil is rich in monounsaturated fats, which support heart health and lower bad cholesterol. Extra virgin olive oil (EVOO) also contains antioxidants and anti-inflammatory compounds.

Tip: Use EVOO for dressings or drizzling over cooked food, and light olive oil for higher-heat cooking.

2. Avocado Oil

Best for: Frying, grilling, and high-heat cooking
Smoke point: ~260°C (500°F)
Why it’s great: One of the most heat-stable oils, avocado oil is also loaded with heart-healthy fats and vitamin E. It has a mild, buttery flavor that won’t overpower dishes.

Tip: Ideal for searing meats or roasting vegetables at high temperatures.

3. Coconut Oil

Best for: Baking, frying, and curries
Smoke point: ~175°C (350°F)
Why it’s great: Coconut oil is solid at room temperature and adds a subtle sweetness. It’s high in saturated fats (specifically MCTs), which the body can quickly convert into energy.

Tip: Use sparingly — while it’s fine in moderation, too much saturated fat can raise cholesterol.

4. Sunflower Oil

Best for: Deep-frying and baking
Smoke point: ~225°C (440°F)
Why it’s great: Neutral flavor and affordable. It’s high in vitamin E but also high in omega-6 fatty acids, which should be balanced with omega-3s from fish or flaxseed to avoid inflammation.

Tip: Great for frying or baking when you don’t want flavor interference.

5. Canola Oil

Best for: Stir-fries, baking, and sautéing
Smoke point: ~205°C (400°F)
Why it’s great: Low in saturated fat and high in omega-3s. It’s a versatile, budget-friendly option for everyday cooking.

Tip: A good all-purpose oil for when you don’t need specific flavor or texture.

6. Sesame Oil

Best for: Asian-style dishes, stir-fries, and marinades
Smoke point: ~175°C (350°F)
Why it’s great: Adds rich, nutty flavor and contains antioxidants like sesamol. Often used more as a finishing oil than a cooking one.

Tip: A few drops go a long way — drizzle it at the end of cooking for the best flavor.