8 Types of Cooking Oils and Their Best Uses

Have you ever stood in the cooking oil aisle at the grocery store, feeling confused? You're not alone. With so many bottles and brands to pick from, choosing the right cooking oil can feel confusing. But here's the good news: once you understand the basics, picking the perfect oil becomes much easier.

Different cooking oils work better for different jobs. Some oils love high heat and are perfect for frying crispy chicken or searing a juicy steak. Others are gentle and work best in salad dressings or light sautéing.

In this guide, we'll explore eight cooking oils, what makes each unique and how to choose the best one for your cooking needs.

What is Cooking Oil?

Cooking oil is a liquid fat used to prepare food. It helps transfer heat, prevents sticking, adds flavor, and can even change the texture of a dish. Most cooking oils come from plants — like seeds, nuts, fruits, or vegetables — and each type has its own flavor, smoke point, and health benefits.

Oils are an important part of our diet because they provide unsaturated fats, which are the healthier type of fat that can support heart health, and Vitamin E, which supports the immune system ❶.

8 Types of Cooking Oils and Their Best Uses

With so many options available, how do you know which cooking oil to use? Each oil has its own strengths depending on the type of cooking you're doing.

Let’s take a closer look at nine popular types of oils for cooking, what makes each one unique, and how to use them best.

1. Algae cooking oil

Algae cooking oil is one of the newest additions to the world of edible oils, and it’s already making waves for its impressive health and cooking benefits. It has an ultra-high smoke point of 535°F, which is even higher than that of avocado or olive oil.

Algae oil has a very neutral taste, so it won’t overpower the flavors in your dish. It’s also rich in omega-9 monounsaturated fats, which support heart health and help reduce bad cholesterol ❷.

Best for: High-heat cooking like stir-frying, searing, and roasting. Because of its clean flavor and health profile, it's also great for everyday cooking when you want a heart-healthy option without a strong taste.

Related: Benefits of Algae Oil

2. Olive oil

Olive oil is a staple in many kitchens and is especially prized in Mediterranean cooking. It has a moderate smoke point (about 325–410°F, depending on the type) and comes in different varieties — extra virgin, virgin, and refined. Extra virgin olive oil is less processed and retains more nutrients and flavor. It’s high in monounsaturated fats and antioxidants.

Best for: Drizzling over salads, dipping bread, and light sautéing. While extra virgin olive oil isn't ideal for high-heat frying, refined olive oil can handle higher temperatures better.

Related: Olive Oil Substitute

3. Avocado oil

Avocado oil has a high smoke point of around 480-520°F, which makes it one of the best oils for high-heat cooking. It has a mild, buttery flavor and is rich in monounsaturated fats, similar to olive oil. It also contains vitamin E and lutein, an antioxidant that supports eye health ❸.

Best for: Grilling, roasting, frying, or pan-searing. It’s also delicious in salad dressings and homemade mayonnaise, thanks to its creamy texture.

Related: Avocado Oil Substitute

4. Canola oil

Canola oil is a neutral-flavored oil with a smoke point around 428-446°F. It’s widely used because it’s affordable, versatile, and low in saturated fat. It contains a good balance of omega-3 and omega-6 fatty acids, though it’s more processed than some other oils.

Best for: Everyday cooking like baking, sautéing, and frying. Because of its mild flavor, it works well in both savory and sweet recipes.

Related: Canola Oil Substitute

5. Coconut oil

Coconut oil is solid at room temperature and has a distinct coconut aroma and taste. It has a smoke point of about 350°F (for virgin coconut oil), though refined versions can go higher. It’s high in saturated fat, particularly medium-chain triglycerides (MCTs), which may offer quick energy and other health benefits.

Best for: Baking, light sautéing, or recipes where you want a hint of coconut flavor. It’s also popular in vegan recipes as a butter substitute.

Related: Coconut Oil Substitute

6. Sunflower and safflower oil

Sunflower and safflower oils are both light, neutral oils with high smoke points — typically around 450–510°F. They’re refined and rich in polyunsaturated fats, particularly linoleic acid, though high-oleic versions (with more monounsaturated fats) are also available.

Best for: High-heat cooking like frying and roasting. These oils are ideal when you don’t want any added flavor from the oil.

7. Soybean, corn, and other vegetable oils

These oils are often blended and highly refined, giving them a neutral flavor and a smoke point of around 400-455°F. They’re commonly used in processed foods and restaurant cooking. While affordable and widely available, they’re high in omega-6 fatty acids, which may contribute to inflammation if consumed in excess ❹.

Best for: Deep frying, grilling, or everyday cooking on a budget. They’re widely used in commercial kitchens for their low cost and high heat stability.

8. Peanut oil

Peanut oil has a mild, nutty flavor and comes in both refined and unrefined varieties. Refined peanut oil has a high smoke point of about 450°F, so it’s suitable for high-heat cooking. It’s primarily made up of monounsaturated fats and also contains some saturated fat and vitamin E.

Unrefined peanut oil, on the other hand, has a lower smoke point of 350°F and is best used for low-heat applications or dressings.

Best for: Use refined peanut oil for deep frying dishes like fried chicken or tempura. Its neutral taste with a hint of nuttiness works well in Asian-inspired stir-fries, without overpowering the dish.

Factors to Consider When Choosing a Cooking Oil

Before you pick up a bottle of cooking oil, it helps to know what you’re looking for. The best oil for the job depends on how you’ll use it and what matters most to you. Consider these three factors:

Smoke point

The smoke point is the temperature at which an oil starts to smoke and break down. If you’re cooking with high heat, like frying or searing, choose an oil with a high smoke point (such as avocado or algae oil). For low-heat cooking or salad dressings, oils with lower smoke points, like extra virgin olive oil, work just fine.

Related: Cooking Oil Smoke Points

Flavor profile

Some oils are neutral and let the food shine (like canola or sunflower oil), while others bring their own bold flavor to the dish (like coconut or sesame oil). Think about whether you want the oil to add flavor or stay in the background.

Dietary needs

Certain oils are higher in saturated fat, while others are rich in heart-healthy unsaturated fats like omega-9s or omega-3s. If you're aiming for a heart-healthy diet, go for oils like algae, olive, or avocado. Also consider any allergies, such as peanut oil sensitivity.

The Bottom Line

There’s no one-size-fits-all cooking oil — different types of oils have their own strengths. The right choice depends on how you’re cooking, what flavors you want, and your nutritional goals. With a little know-how, you can stock your kitchen with the right oils to make every meal healthier and more delicious.

Frequently Asked Questions

Which oil is the healthiest?

Cooking oils that are high in unsaturated fats — especially monounsaturated fats — are generally considered healthier. Algae cooking, avocado oil, and olive oil are all great choices. Among them, algae oil is especially appealing due to its rich omega-9 profile and ultra-high smoke point of 535°F.

Related: Healthiest Oils to Cook With

Can you reuse cooking oils?

You can reuse certain oils (like refined peanut or canola oil) for deep frying a few times, but it’s best to strain out food particles and store the oil in a cool, dark place. However, reused oil can break down over time, lose nutritional value, and develop off flavors — so don’t reuse it too many times. If it smells burnt or looks dark, it’s time to toss it.

Related: Can You Reuse Frying Oil?

What’s the difference between refined and unrefined cooking oils?

Refined oils are processed to remove impurities, which gives them a neutral flavor and higher smoke point. They’re ideal for high-heat cooking. Unrefined oils are less processed, so they retain more nutrients and flavor, but they also have lower smoke points.