Various oils

שמנים שונים - פריקפוא

16 types of oils

With so many options, how do you choose the best cooking oil? Two words: smoke point! While flavor plays a role, knowing the smoke point is essential to determining whether a cooking oil can handle the heat your dish requires.

Some oils can withstand high heat for extended cooking periods, while others can only handle shorter cooking times. Some oils cannot handle high heat at all, and cooking with an oil with a low smoke point can ruin the flavor of the dish.

Below is a brief guide to different cooking oils, their aromas, flavors, and smoke points, as well as health factors, types of foods they may be suitable for, and safe cooking methods.

Linseed oil

Like hemp seed oil, it tastes nutty and bitter. It has an even lower smoke point than hemp seed oil, making it ideal for use in sauces, dips, and the like. Avoid heating this oil. There are health benefits of flaxseed oil for consuming as a supplement as it is rich in omega-3 fatty acids.

  • Characteristics: Contains about 1 gram of saturated fat, 2.5 grams of monounsaturated fat, and about 9 grams of polyunsaturated fat per tablespoon.
  • Smoke point : 107 degrees Celsius.
  • How to cook  With it: salad dressing and dips for nutty-flavored tofu.

Hemp seed oil

Hemp seed oil is dark green and has a strong grassy and nutty flavor. It pairs well with savory flavors more than sweet. Although it is a good source of essential fatty acids, it is best not to heat hemp seed oil. It should be saved for dips and sauces instead.

  • Characteristics: Contains 1 gram of saturated fat, 1.9 grams of monounsaturated fat, and 11 grams of polyunsaturated fat per tablespoon.
  • Smoke point: 165 degrees Celsius.
  • How to cook  With it: The oil produces a delicious finish, and works with dishes such as vinaigrettes or other types of dressing.

butter

Ah, butter. Sometimes it's really hard to resist, even though it's not the healthiest cooking fat, but it definitely adds a lot of flavor and texture to sauces, baked goods, and pretty much anything else it can lend its fat to. It has a sweet, creamy flavor.

  • Characteristics: Contains 7 grams of saturated fat, about 3 grams of monounsaturated fat, and less than half a gram of polyunsaturated fat per tablespoon (without salt).
  • Smoke point: 150-175 degrees Celsius.
  • How to cook with it: stir-fry, pan-fry, bake, grill.

Virgin olive oil

Cold pressed olive oil! It has the most flavor! Slightly green, fruity, bitter, and the most nutrients. However, it has a relatively low smoke point, so use only medium to no heat.

  • Characteristics: It has 1.9 grams of saturated fat, 10 grams of monounsaturated fat, and 1.5 grams of polyunsaturated fat per tablespoon.
  • Smoke point: 165-210 degrees Celsius.
  • How to cook with it: Same as regular olive oil. Also great in dips and marinades.

Coconut oil

Coconut oil has a low smoke point, so it's best to keep it on low to medium heat only. Because it's creamy, it's a good substitute for butter. It's clear when melted but turns white and solid at room temperature. It has a slightly sweet, nutty flavor.

  • Properties: It has just over 11 grams of saturated fat, 0.2 grams of polyunsaturated fat, and 0.8 grams of monounsaturated fat per tablespoon. Although it is high in saturated fat, which is generally considered unhealthy, coconut oil has the healthy kind.
  • Smoke point: 175-195 degrees Celsius.
  • How to cook with it: frying, pan frying, baking, grilling.

Sesame oil

This is the oil of choice in Asian cuisine. Great for stir-frying, toasted or dark sesame oil has a stronger umami and nutty flavor. Regular sesame oil has a milder flavor.

  • Characteristics: It has 1.9 grams of saturated fat, 5.3 grams of monounsaturated fat, and 5.6 grams of polyunsaturated fat per tablespoon.
  • Smoke point: 175-210 degrees Celsius.
  • How to cook with it: Use it for sautéing in small quantities for stir-frying. Combines well with soy sauce, garlic, and other ingredients when making sauces.

Grape seed oil

Grapeseed oil has become a popular substitute for extra virgin olive oil; it is slightly cheaper and still offers similar health benefits. However, it has a higher smoke point, making it more sought after than olive oil. It has a light green hue and a neutral flavor.

  • Characteristics: It has about 1 gram of saturated fat, 2 grams of unsaturated fat, and 9 grams of polyunsaturated fat per tablespoon.
  • Smoke point: 195 degrees Celsius.
  • How to cook with it: Frying, pan-frying, baking, grilling. It can also be used in dressings.

Canola oil

Since canola oil is often used as a vegetable oil, you may find some similarities in taste (although both are relatively neutral and flavorless). It comes from the rapeseed plant.

  • Characteristics: It has almost 9 grams of monounsaturated fat, 4 grams of polyunsaturated fat, and 1 gram of saturated fat per tablespoon.
  • Smoke point: 205-230 degrees Celsius.
  • How to cook with it: Like vegetable oil, it's versatile. Use it to sear, sauté, pan-fry, bake, grill, and deep-fry.

Vegetable oil

Not just one type of plant. Vegetable oil is usually a blend of different refined oils, such as soybean, corn, or canola oil. It has a neutral flavor.

  • Characteristics: It depends on the blend that you can find on the label.
  • Smoke point: 205-230 degrees Celsius.
  • How to cook with it: searing, sautéing, pan frying, baking, grilling, deep frying.

margarine

Margarine is a non-dairy substitute for butter, popular for spreading on toast and bread. It can also be used for sautéing, grilling or baking. It is usually made from partially or fully-fatted vegetable oil, so it may contain a lot of trans fats. Margarine must be at least 80% fat. It is one of the healthiest oils.

  • Characteristics: Varies by brand. May contain 3 grams of monounsaturated fat, 3 grams of polyunsaturated fat, and 5 grams of saturated fat per tablespoon.
  • Smoke point: 210-220 degrees Celsius.
  • How to cook with it: baking, sautéing, pan-frying, stir-frying, grilling.

Corn oil

Light color, high smoke point, and a mildly sweet flavor. Many people use corn oil when frying and baking (it adds creaminess to baked goods). One of the biggest advantages of corn oil is that it is inexpensive. The downside is that it is high in omega-6, which can contribute to inflammation.

  • Characteristics: It has 8 grams of monounsaturated fat, 5 grams of polyunsaturated fat, and about a gram of saturated fat per tablespoon.
  • Smoke point: 210-230 degrees Celsius.
  • How to cook with it: searing, sautéing, pan frying, baking, grilling, deep frying.

Sunflower oil

Some studies suggest that sunflower oil becomes unhealthy when used at high heat, and it is high in omega-6, which can cause inflammation if consumed in excess. However, it is also rich in vitamin E. Despite the health concerns, it is an all-purpose cooking oil — commonly used for frying food — because of its high smoke point. It has a neutral flavor, however, it can go rancid faster than other cooking oils, so use it within the specified time.

  • Characteristics: It has 11 grams of monounsaturated fat, less than 1 gram of polyunsaturated fat, and 1 gram of saturated fat per tablespoon. This may vary with different types of sunflower oil.
  • Smoke point: 230 degrees Celsius.
  • How to cook with it: Sear, sauté, pan-fry, bake, grill, deep-fry. If you want to add vitamin E to your diet, use it away from high heat and only as a salad dressing (for example).

Peanut oil

Commonly used in Asian cuisine. Peanut oil is extracted from the seeds of the peanut plant. As long as you don't have a peanut allergy, it's one of the more popular frying oils. Not surprisingly, it has a slightly nutty flavor and aroma.

  • Characteristics: It has 2.5 grams of saturated fat, 6 grams of monounsaturated fat, and about 5 grams of polyunsaturated fat per tablespoon.
  • Smoke point: 227-230 Degrees Celsius.
  • How to cook with it: Sear, sauté, pan-fry, bake, grill, deep-fry. It's also a delicious finishing oil; you can drizzle it over your dish to enhance the flavor.

Ghee butter

A staple of clarified butter in Indian cuisine. Traditionally made by slowly boiling butter until the water evaporates and the milk solids turn a subtle brown. The clarification process yields a richly flavored butter oil with nutty and toffee flavors. It is easy to learn how to make ghee and use it for a wide range of cooking techniques such as sautéing and roasting, due to its high smoke point after the milk solids are removed.

  • Characteristics: It has 9 grams of saturated fat and 15 grams of total fat per tablespoon.
  • Smoke point: 230 degrees Celsius.
  • How to cook with it: fry, stir-fry and roast.

Palm oil

Palm oil is colorless and tasteless. It is good for frying but bad for the environment because the high demand contributes to deforestation. It is also highly refined. Many people choose to stay away from it for these reasons. It has a high smoke point which is what makes it friendly for frying.

  • Characteristics: It has almost 7 grams of saturated fat, 5 grams of monounsaturated fat, and 1 gram of polyunsaturated fat per tablespoon.
  • Smoke point: 230 degrees Celsius.
  • How to cook with it: Frying and sautéing are the most common uses.

Avocado oil

If you're looking for a super high smoke point, avocado oil is the winner. It also has a richer, buttery flavor that makes it delicious as a topping (say, on avocado toast). Its recent popularity stems from its health benefits, including being good for the heart and vision.

  • Characteristics: It has almost 2 grams of both saturated and polyunsaturated fat with almost 10 grams of monounsaturated fat per tablespoon.
  • Smoke point: 270-300  Degrees Celsius.
  • How to cook with it: sautéing, pan-frying, baking, grilling and sauces.