“There are so many different types of cooking oil in the store! What cooking oil should I buy?”
This quote is something that has popped into my mind when I first starting using oils to cook. Don’t you wish there was a cooking oil guide that was short and sweet? Buying your first cooking oil can be overwhelming with all the options available! This cooking oil guide will help smooth the transition to ‘extra virgin oil’ enthusiast to ‘oil connoisseur extreme’.
Smoke Point
I am not going to judge you if burnt foods is part of your flavor profile (okay, maybe a little…). The smoke point is the most common culprits of this strong burnt and bitter taste. It happens when the heat of the oil reaches a specific temperature. Choosing an oil should primarily be based on two factors: the method of cooking (i.e. deep-/shallow-frying, sautéing, etc), and the flavor profile (neutral VS other oil types)
So what exactly happens when an oil reaches its smoke point?
Visually – the oil will simply start to smoke. While some smoke is inevitable, once this starts to build up and accelerate, you are reaching the oil’s smoke point. What ensues is the chemical breakdown of the oil.
Chemically – Oil is primarily composed of (saturated and unsaturated) fatty acids such as triglycerides. If you would like to learn more about the chemical composition of oil, I recommend this quick read. Once heated to its smoke point, these fatty chains will break down into free radicals and other by-products. The most notable by-product is a smaller molecule called acrolein. This tiny particle will cause the burnt smell as well as several adverse health effects.
Health – Does breaking down oil cause any health complications? Should I be worried? When an oil reaches its smoke point, the by-products that are created are harmful chemicals that will both be imparted as toxic fumes and inside your food. The fumes (full of acrolein) may cause eye, nasal, and respiratory tract irritations in low levels and exposure to burnt oils in food can be associated various other diseases. This being said, it is the long term exposure that is more harmful — a one off burning of oil should be treated as a learning lesson of what not to do next time. If you accidentally reach the smoke point of the oil, simply take the pot or pan off the burner, turn down the heat and take notes for next time!
Oil Neutrality
“There is no good or evil oil, only neutral” – Culinary Amateur
What it is referring to is the amount of flavor the oil adds. The more neutral an oil is, the less flavor it will impart on the final product. Since oils are typically created from plants, the corresponding flavor would be closer to that of the plant (certain plants will naturally be more neutral than others!). Oils that are ‘refined’ are those that have gone through extra treatment to remove the extra flavor. Likewise, an ‘unrefined’ oil is one that will contribute flavor closer to that of the original plant. Whether to get a neutral oil or not is completely up to preference, however, alongside the smoke point, it is an important factor!
Here is a table summary of the most common oils and fats you will find in the grocery store along with useful details.
| Oil/Fat | Fahrenheit (°F) | Celsius (°C) | Neutral? | Classification |
|---|---|---|---|---|
| Avocado Oil | 520 | 271 | Yes | High |
| Mustard Oil | 490 | 260 | No | High |
| Grapeseed Oil | 485 | 252 | Yes | High |
| Olive Oil (Extra Light) | 465 | 240 | Yes | High |
| Safflower Oil | 450 | 232 | Yes | High |
| Peanut Oil | 450 | 232 | Yes | High |
| Soybean Oil | 450 | 232 | Yes | High |
| Corn Oil | 450 | 232 | Yes | High |
| Sunflower Oil (Refined) | 450 | 232 | Yes | High |
| Hazelnut Oil | 430 | 220 | No | High |
| Olive Oil (Refined) | 428 | 220 | No | High |
| Almond Oil (Refined) | 420 | 215 | No | Medium |
| Sesame Oil (Refined) | 410 | 210 | No | Medium |
| Canola Oil | 400 | 205 | Yes | Medium |
| Walnut Oil | 400 | 205 | No | Medium |
| Beef Fat | 400 | 205 | No | Medium |
| Chicken Fat | 375 | 190 | No | Medium |
| Duck Fat | 375 | 190 | No | Medium |
| Lard | 370 | 195 | No | Medium |
| Vegetable Shortening | 360 | 180 | Yes | Medium |
| Butter (Salted/Unsalted) | 350 | 176 | No | Low |
| Coconut Oil | 350 | 176 | No | Low |
| Sesame Oil (Unrefined) | 350 | 175 | No | Low |
| Olive Oil (Extra Virgin) | 331 | 166 | No | Low |
| Hemp Oil | 330 | 165 | No | Low |
| Olive Oil (Virgin) | 320 | 160 | No | Low |
| Margarine | 310 | 155 | No | Low |
| Flaxseed Oil | 225 | 107 | No | No-heat |
Notes
- I have included fats in this table as they are commonly used for cooking.
- The smoke points presented are a general rule of thumb. There are a lot of impurities that will affect the actual smoke point and therefore these numbers are sometimes given as a range.
Classification
The oils listed in the table above are further classified by the heat of which they can withstand. Based on their resistance to heat, we can see that each oil is best for specific cooking techniques.
High (up to 510°F/265°C) – Great for stir frying, deep frying, sautéing, broiling, pan searing, pan roasting
Medium (up to 425°F/216°C)- Roasting, baking, shallow-frying, pan-roasting, grilling, barbequing, griddling, sautéing, medium-heat marinades/sauces/dressings
Low (up to 350°F/185°C)- low-heat cooking, simmering, stewing, braising, steaming, smoking, light-sautéing, sauces. These oils are great for adding flavor as a finishing drizzle or lightly cooked oil.
No-heat – for finishing a dish such as dressing, drizzling over cooked, cold or raw foods.
