15 Healthy Cooking Oils to Add to Your Pantry in 2025

I've been cooking for over a decade now, and if there's one thing that's completely transformed my kitchen game, it's understanding which healthy cooking oils to use. When I first started cooking, I'd just grab whatever oil was cheapest at the grocery store. Big mistake! Once I learned how different oils affect both the flavor of my food and my health, everything changed.

Let me tell you, standing in that cooking oil aisle can be overwhelming. There's olive oil, canola oil, avocado oil, coconut oil – the list goes on and on. I remember feeling so confused about which ones were actually good for me and which ones I should avoid. That's why I'm excited to share everything I've learned about healthy cooking oils with you today.

Why Choosing the Right Cooking Oil Matters?

Here's something that blew my mind when I first learned it: not all fats are created equal. I used to think fat was just... fat. But it turns out that the type of oil you use can significantly impact your heart health, cholesterol levels, and even how your food tastes.

The best heart-healthy cooking oils are ones that are lower in saturated fats. When I switched from using butter for everything to incorporating healthier oils, I noticed I had more energy and just felt better overall. Plus, my doctor was thrilled with my improved cholesterol numbers!

My Top 15 Healthy Cooking Oils (Ranked by Versatility)

After researching what the experts recommend and testing these oils in my own kitchen, here's my comprehensive list of the healthiest cooking oils you should consider:

1. Extra Virgin Olive Oil

This is my absolute go-to oil, and for good reason! I probably go through a bottle every two weeks. Olive oil has been proven to lower LDL (bad cholesterol) and raise HDL (good cholesterol) levels when it's used to replace saturated fat, such as butter. What I love most is that it's rich in vitamin E, which acts as an antioxidant, and contains compounds called oleocanthal and oleuropein that have anti-inflammatory effects.

Smoke Point: 350°F (176°C)
Best Uses: I use it for light sautéing, salad dressings, bread dipping, and drizzling over finished dishes
Flavor: Peppery, grassy, sometimes fruity – depends on the variety
My Tip: I keep two bottles – a cheaper one for cooking and a fancy one for finishing dishes

The primary fatty acid in olive oil is oleic acid, which studies have shown may have anticancer properties. I noticed my skin looked better after I started using more olive oil in my cooking, which makes sense since it's packed with antioxidants!

2. Avocado Oil

Talk about a game-changer! This was a splurge purchase that's now become a kitchen staple. Avocado oil has a smoke point of approximately 520°F (271°C), making it great for high heat cooking like deep frying. But here's what really sold me – it has a nutritional composition similar to olive oil, with a high percentage of the heart-healthy fat oleic acid.

Smoke Point: 520°F (271°C)
Best Uses: High-heat searing, grilling, roasting, deep frying, baking
Flavor: Mild, slightly buttery, barely noticeable
My Tip: Yes, it's pricey, but a little goes a long way – I use it specifically for high-heat cooking to make it last

Studies have shown it may help lower blood pressure and LDL cholesterol. I've also read that it can enhance the absorption of other nutrients – so I sometimes add a drizzle to my salads even though it's not the cheapest option!

3. Canola Oil

I'll be honest – I used to avoid canola oil because of all the scary stuff I'd read online. But after doing my research, I learned that canola oil, which is high in polyunsaturated fats, like linoleic acid, has not been found to increase inflammatory markers. It's actually a decent source of alpha-linolenic acid (ALA), the main vegetarian source of essential omega-3 fatty acids.

Smoke Point: 400°F (204°C)
Best Uses: Baking (especially cakes and muffins), stir-frying, general cooking
Flavor: Completely neutral
My Tip: This is my go-to for baking because it doesn't add any flavor to interfere with my recipes

Plus, it's affordable! I can get a big bottle for under $5, which makes it perfect for everyday cooking. Canola oil also contains phytosterols, which may help lower cholesterol.

4. Safflower Oil

This one surprised me with its benefits. I started using it after reading that one study found that safflower oil helped reduce waist circumference, blood pressure and insulin resistance. It's higher in polyunsaturated fats, specifically linoleic acid, and has one of the highest smoke points of any oil.

Smoke Point: 510°F (265°C)
Best Uses: Deep frying, high-heat stir-frying, searing
Flavor: Very neutral, almost no taste
My Tip: Look for "high-oleic" safflower oil – it's even healthier with more monounsaturated fats

The polyunsaturated fats in safflower oil are linked with lowering LDL cholesterol and triglycerides. I especially love using it for homemade tortilla chips because it can handle the high heat without breaking down.

Also Read: Vegetable vs Olive Oil

5. Sesame Oil

There are two types here – regular and toasted – and I keep both in my pantry! This oil has been a game-changer for my Asian cooking. Sesame oil is high in the heart-healthy antioxidants sesamol and sesaminol, which may have various benefits, including potential neuroprotective effects.

Regular Sesame Oil:
Smoke Point: 410°F (210°C)
Best Uses: Stir-frying, sautéing, general Asian cooking

Toasted Sesame Oil:
Smoke Point: 350°F (177°C)
Best Uses: Finishing oil, marinades, dressings
Flavor: Regular is mild and nutty; toasted is intensely nutty and aromatic
My Tip: A few drops of toasted sesame oil can transform any Asian dish – but add it at the end!

One small study found that using sesame oil for 90 days significantly improved fasting blood sugar. I love how just a teaspoon of the toasted variety can make simple steamed broccoli taste restaurant-quality.

6. Sunflower Oil

When shopping for healthy oils, choose those with less than 4 grams of saturated fat per tablespoon, and sunflower oil fits the bill perfectly at just 1.4 grams. I started using this more after learning about its vitamin E content – it's actually one of the best sources!

Smoke Point: 440°F (227°C)
Best Uses: Frying, roasting, baking
Flavor: Very mild, slightly nutty
My Tip: Get the high-oleic version if you can find it – it's higher in monounsaturated fats

High-oleic sunflower oil is especially good because it's higher in healthy monounsaturated fat. I use it a lot for making homemade mayonnaise because of its neutral flavor.

7. Grapeseed Oil

With its light flavor and high smoke point, I often use grapeseed oil when I don't want the oil to affect the taste of my dish. It's extracted from grape seeds (obviously!), usually from wine grapes, which I think is pretty cool.

Smoke Point: 420°F (216°C)
Best Uses: High-heat sautéing, frying, baking
Flavor: Very light, clean, neutral
My Tip: It's great for making herb-infused oils because it doesn't overpower the herbs

While it's high in omega-6 fatty acids (which we need to watch), it's also rich in vitamin E and phenolic compounds. I particularly love it for searing fish because it creates a beautiful crispy crust without adding any competing flavors.

8. Peanut Oil

This is my secret weapon for authentic Asian stir-fries! I discovered peanut oil when trying to recreate my favorite Thai restaurant's pad thai. The high smoke point means I can get my wok really hot without the oil breaking down.

Smoke Point: 450°F (232°C)
Best Uses: Stir-frying, deep frying, high-heat cooking
Flavor: Mild, slightly nutty (refined has less flavor than unrefined)
My Tip: If you have a peanut allergy in the family, skip this one – better safe than sorry!

It contains both monounsaturated and polyunsaturated fats, plus vitamin E. I've found that using peanut oil for fried rice gives it that authentic "wok hei" flavor that's hard to achieve with other oils.

9. Rice Bran Oil

Not as common, but some specialty oils, including avocado, grapeseed, rice bran and sesame, can be healthy choices but may cost a bit more or be harder to find. I discovered rice bran oil at an Asian grocery store, and now I'm hooked!

Smoke Point: 490°F (254°C)
Best Uses: Deep frying, stir-frying, high-heat cooking
Flavor: Light, slightly nutty
My Tip: It's popular in Japanese cuisine – try it for tempura!

Rice bran oil contains oryzanol, a compound that may help lower cholesterol. It also has a good balance of polyunsaturated and monounsaturated fats. I love that it stays clear when stored in the fridge, unlike some other oils.

10. Corn Oil

While it's high in omega-6 fatty acids, corn oil can still be part of a healthy diet when used in moderation. I grew up with corn oil – my mom used it for everything! It's actually not a bad choice when used appropriately.

Smoke Point: 450°F (232°C)
Best Uses: Frying, baking, general cooking
Flavor: Mild, slightly sweet
My Tip: Great for cornbread – it enhances the corn flavor!

Corn oil is high in polyunsaturated fats and contains phytosterols. I still use it occasionally, especially for making popcorn (seems fitting, right?). Just remember to balance it with omega-3 rich foods.

11. Soybean Oil

Often found in "vegetable oil" blends, soybean oil is a decent all-purpose option. You've probably used it more than you realize – it's in tons of processed foods and restaurant cooking.

Smoke Point: 450°F (232°C)
Best Uses: General cooking, baking, frying
Flavor: Neutral
My Tip: Check labels – many "vegetable oils" are primarily soybean oil

It's actually rich in ALA omega-3s, which surprised me! The FDA even allows certain health claims for soybean oil because of its ALA content. I keep some around for when I need a lot of oil for deep frying and don't want to use my expensive avocado oil.

12. Almond Oil

I love using almond oil in baked goods – it adds a subtle sweet, nutty flavor that's absolutely delicious. I first tried it when making French macarons, and now I'm addicted to the flavor it adds to my baking.

Smoke Point: 430°F (221°C)
Best Uses: Baking, medium-heat sautéing, finishing oil
Flavor: Sweet, distinctly almond-like
My Tip: Try it in homemade granola – it's amazing!

Almond oil is high in monounsaturated fats and vitamin E. I've even used the cold-pressed version on my skin (it's great for dry patches!). In the kitchen, I love drizzling it over roasted vegetables or using it in almond cake recipes.

13. Walnut Oil

Oils that have a low smoke point can lose flavor and structure quickly at high heat, so they're better for drizzling on food or using in a salad dressing. Walnut oil is perfect for this! It's one of my favorite finishing oils.

Smoke Point: 320°F (160°C)
Best Uses: Salad dressings, drizzling, cold preparations
Flavor: Rich, nutty, distinctly walnut
My Tip: Store it in the fridge and use it within a few months – it goes rancid quickly

Walnut oil contains alpha-linolenic acid, a form of healthy omega-3 fatty acids. I love mixing it with a bit of sherry vinegar for an incredible salad dressing. Just remember – never cook with this one!

14. Flaxseed Oil

Never heat this one! I learned that the hard way when I first bought it. Flaxseed oil is an excellent source of alpha-linolenic acid, making it one of the best plant-based sources of omega-3s.

Smoke Point: 225°F (107°C) – basically, don't heat it at all
Best Uses: Smoothies, cold dishes, supplements
Flavor: Nutty, slightly bitter
My Tip: Buy small bottles and keep them in the fridge – it goes bad fast

I add a tablespoon to my morning smoothie for an omega-3 boost. Research has linked flaxseed to reduction of diabetes, cancer, heart disease and osteoporosis. Just remember it has a distinct taste that takes some getting used to.

15. Hemp Oil

Another no-heat oil that's packed with nutrients. I was skeptical about hemp oil at first, but it's actually a nutritional powerhouse! It's a good source of healthy omega-3 fatty acids and has an ideal omega-6 to omega-3 ratio.

Smoke Point: 330°F (165°C) – but don't cook with it
Best Uses: Salad dressings, dips, drizzling
Flavor: Grassy, nutty, earthy
My Tip: Start with small amounts – the flavor is strong!

I use it in pesto instead of olive oil sometimes for a different flavor profile. Hemp oil contains gamma-linolenic acid (GLA), which may have anti-inflammatory benefits. Keep it refrigerated and use it within a couple of months of opening.

Which Oils Should I Use for Different Cooking Methods?

One of the biggest mistakes I used to make was using the wrong oil for the cooking method. Here's what I've learned works best:

For High-Heat Cooking (Frying, Searing, Roasting):

• Avocado oil
• Safflower oil
• Light or refined olive oil
• Peanut oil
• Sunflower oil

For Medium-Heat Cooking (Sautéing, Baking):

• Canola oil
• Grapeseed oil
• Regular olive oil
• Corn oil

For Low-Heat or No-Heat Uses (Dressings, Drizzling):

• Extra virgin olive oil
• Walnut oil
• Flaxseed oil
• Toasted sesame oil
• Hemp oil

Oils to Limit or Avoid

I've also learned which oils to stay away from. Seed oils contain omega-6 fatty acids, including one called linoleic acid. Our bodies convert linoleic acid into arachidonic acid, a building block for molecules that can promote inflammation. However, this doesn't mean all seed oils are bad – it's more about balance and not consuming them in excess.

The oils I try to limit are:

• Coconut oil (92% saturated fat!)
• Palm oil (environmental concerns plus high saturated fat)
• Partially hydrogenated oils (contain trans fats)

My Best Storage Tips

Here's something I learned the hard way – oils can go rancid! When an oil is stored too long, it can become oxidized or rancid. It will have a distinct smell. Now I:

• Store oils in a cool, dark cupboard
• Buy smaller bottles if I don't use them often
• Keep nut and seed oils in the fridge
• Always check the smell before using – if it smells off, toss it!

How Much Oil Should I Use?

Remember, even healthy oils are calorie-dense. For each tablespoon of olive or canola oil you're getting about 120 calories per tablespoon, so calories can add up quickly. I've learned to use just enough to get the job done – usually 1-2 tablespoons for most cooking tasks.

Final Words

Switching to healthier cooking oils has been one of the easiest and most impactful changes I've made in my kitchen. You don't need to buy every oil on this list – I'd recommend starting with a good extra virgin olive oil for everyday use and avocado oil for high-heat cooking.

The most important thing I've learned? It's also important to consider whether the oil is still healthy to eat after you've heated it during cooking. Using the right oil for the right cooking method makes all the difference.

So next time you're at the grocery store, skip the butter aisle and head straight for these healthy oils. Your heart (and your taste buds) will thank you! Trust me, once you start experimenting with different oils, you'll be amazed at how they can transform your cooking.

What's your favorite healthy cooking oil? I'd love to hear about your experiences in the kitchen!