Oils

Almost all types of plants, especially their seeds, contain oils. These oils are extracted using various methods for numerous edible and non-edible purposes. The edible vegetable oils contain 4 main types of fats – polyunsaturated, monounsaturated, saturated, and trans fat. The first 2 kinds of fats are healthy for the human body, while the latter two are unhealthy. So, the fat content of vegetable oils decides their nutritional value.

Another consideration to decide on an oil’s use for cooking is its smoke point. Oils with high smoke points can withstand higher temperatures while maintaining stability, making them suitable for high-heat cooking and baking. An oil’s nutrient content and taste are affected when heated beyond its smoke point.

List of the Most Common Vegetable Oils Used for Cooking (With Smoke Points)

Name of Oil	Smoke Point	Commonly Used for
Olive Oil	374 °F (190 °C) (extra virgin) 419 °F (215 °C) (virgin) 437 °F (225 °C) (refined) 468 °F (242 °C) (extra light)	Deep frying, sautéing, stir-frying, and as salad dressing; also for producing margarine
Sunflower Oil	471 °F (244 °C) (high oleic, refined) 464 °F (240 °C) (linoleic, refined) 412 °F (211 °C) (mid-oleic, refined)	Cooking, salad dressing and for producing margarine and shortening
Almond Oil	430 °F (221 °C)	Baking, and for flavoring sauces and other foods
Avocado Oil	520 °F (271 °C)	Frying, sautéing, and as salad dressing and dips
Coconut Oil	351 °F (177 °C) (virgin)	Cooking
Rice Bran Oil	415 °F (213 °C)	Cooking, deep frying, and as salad dressing
Soybean Oil	464 °F (240 °C)	Cooking, salad dressing, and for producing margarine and shortening
Mustard Oil (Pressed)	489 °F (254 °C)	Cooking, deep frying, and as salad dressings
Peanut Oil (Groundnut Oil)	448 °F (231 °C)	Frying, deep frying, and as salad oil; also for producing margarine
Sesame Oil	351 °F (177 °C) (unrefined) 450 °F (232 °C) (semi-refined)	Cooking, and deep frying
Macadamia Oil	410 °F (210 °C)	Frying, deep frying, and as salad dressings
Corn Oil	455 °F[ (235 °C)	Frying, baking, as salad dressings, and for producing margarine and shortening
Grapeseed Oil	399 °F (204 °C)	Cooking, as salad dressings, and for producing margarine
Palm Oil	446 °F (230 °C)	Cooking, frying, baking, and adding flavor to foods like soups
Canola Oil (An edible variety of rapeseed oil)	437 °F (225 °C)	Frying, baking, salad dressings
Safflower Oil	468 °F (242 °C) (high oleic) 468 °F (242 °C) (linoleic)	Cooking, frying, and as salad dressing
Tea Seed Oil	486 °F (252 °C)	Cooking, stir frying, as salad dressing, and for producing margarine

More Types of Edible Oils Often Used for Cooking

Hazelnut Oil
Cashew Oil
Poppyseed Oil
Pistachio Oil
Cottonseed Oil
Brazil Nut Oil
Corn Oil
Macadamia Oil
Pecan Oil
Pumpkin Seed Oil
Bottle Gourd Oil
Butternut Squash Seed Oil
Jamaican Cobnut Oil
Beech-nut Oil
Mongongo Nut Oil (Manketti Oil)
Cohune Oil
Prune Kernel Oil
Tigernut Oil (Nut-sedge Oil)
Watermelon Seed Oil (Used as a cooking oil primarily in West Africa)
Pequi Oil (Highly valued as a cooking oil in Brazil)
Sapote Oil (Used as a cooking oil primarily in Guatemala)
Tomato Seed Oil (Used as a cooking oil primarily in China)

Animal fats such as butter, ghee (clarified butter), and lard (pork fat) are other cooking fats widely used worldwide.

Additionally, many vegetable oil types are unsuitable for cooking or frying due to their low smoke point. These include oils extracted from pumpkin seed, flaxseed, hemp seed, cottonseed, walnut, and pine nut. These oils’ rich flavor and texture make them useful as salad dressings and enhance the flavor of soups and sauces.