Cooking Oils: A Complete List & Their Nutritional Values
The Good, the Bad, and the Surprising
Cooking oil is a must-have in any kitchen pantry. You use it to make delicious dinners like pasta, burgers, and roasted chicken. It’s a great substitute for salads and topping for sandwiches. Throw it in a vented pot with a lid, and you can also make stovetop popcorn for movie nights!
Of course, there’s not just one type of cooking oil that you can use. The trick is to choose the ones that are lowest in saturated and trans fats.
The best oils are high in omega-3 fatty acids, which are beneficial for cardiovascular and brain health. I’ve compiled a full list of cooking oils, so you can make a side by side comparison and determine which one’s right for you.
A few quick notes about cooking oils:
Healthline notes that there’s growing concern about whether hexane is toxic and could affect people’s health. Research is still being done, but for now, you can assume that if a cooking oil doesn’t have details about its processing, then hexane may have been used to make the product.
Many cooking oils contain omega-6 fatty acids. There’s a lot of debate about the nutritional value of these fats.
The processing and brand make a difference when determining the nutritional value and calorie count of a cooking oil.
You can get a full list of cooking oils approved by the American Heart Association.
Unrefined cooking oils are generally considered healthier.
Olive Oil
Time Magazine ranked olive oil as one of the best cooking oils for your health. Extra virgin olive oil is particularly healthy since it’s not overly processed.
The primary omega-3 fatty acid in olive oil is a monounsaturated fat called oleic acid, which is considered a healthy fat. Olive oil is also rich in vitamin E and contains 30 different phenolic compounds. Phenols, which are found in plants, have antioxidant properties that protect your cells from damage.
The American Heart Association puts olive oil on their approved list of cooking oils for a reason. A 2020 study links it to better heart health. It’s part of a balanced Mediterranean diet.
Canola Oil
Canola oil is another cooking oil that’s rich in vitamin E. It also contains about 17 milligrams of vitamin K per tablespoon. Vitamin K is important because it prevents blood clots and helps build stronger bones.
Many consider canola oil healthy because it has less saturated fats than other cooking oils. In fact, some brands have only one gram of saturated fat.
Avocado Oil
Avocado oil is just as good as olive oil according to Time Magazine. It contains plenty of oleic acid, which as noted is a healthy fat. The high fat content helps regulate appetite, which could help you lose weight.
Another benefit of cooking with avocado oil is it contains plenty of vitamin E. This puts it in good company with other healthy cooking oils like olive oil, canola oil, sunflower oil, and grapeseed oil. Avocado oil contains mostly monounsaturated fats, which are linked to better heart health.
When choosing an avocado oil, be sure to select one that is 100% avocado. Some are made with a blend of soybean oil, which is decent, but not as healthful.
Coconut Oil
It may seem like coconut oil is healthy since it’s made from a fruit, but there’s actually a fair share of controversy around it. Everyday Health determined that 90% of the oil is saturated fats, which are not the healthy type of fats our bodies need.
There’s also concern about coconut oil raising cholesterol levels, though the evidence is not conclusive. Still, Cleveland Clinic recommends using coconut oil in moderation when cooking. The process of making this oil strips it of relatively all nutritional value, leaving only small amounts of vitamins and minerals.
Because of the lack of nutritional value, it may be worth skipping coconut oil altogether. After all, there are plenty of healthier cooking oils you can use instead.
Sunflower Oil
In the world of cooking oils, sunflower oil is fairly unique. It is high in unsaturated fats and low in saturated fats. It’s also an excellent source of vitamin E. In fact, one tablespoon contains 28% of a person’s recommended daily intake according to Time Magazine.
Sunflower oil is another oil that contains oleic acid, which is a healthy omega-3. Good Food recommends cooking with it on a low-heat setting only.
Grapeseed Oil
According to the U.S. Department of Agriculture, grapeseed oil is rich in vitamin E. The tradeoff is it’s got about 10% saturated fats, which are known for raising cholesterol levels and increases the risk of heart disease or stroke.
Grapeseed oil’s main claim to fame is its high amount of vitamin E, which has an antioxidant effect and protects the nervous system and may even delay the progress of liver and Alzheimer’s disease. Pregnant women may also avoid preeclampsia if they have enough vitamin E in their system.
Studies show that grapeseed oil improves insulin resistance and reduces inflammation more efficiently than sunflower oil. At the same time, another study provides evidence that it contains harmful levels of polycyclic aromatic hydrocarbons, which have been shown to cause cancer in animals.
Corn Oil
Corn is a vegetable that contains vitamins, minerals, and fiber. It’s a nutritious side dish, but not so much as a cooking oil.
The biggest gripe with corn oil is that it contains polyunsaturated omega-6 fatty acids. These fats aren’t inherently bad for you, but they can cause inflammation if consumed in high amounts.
Other downsides to corn oil is that it’s high in calories at 122 per tablespoon. It’s also highly refined, which means it’s often treated with chemicals to alter the taste and texture.
Sesame Oil
If you want a healthy body, then you can’t go wrong with sesame oil. It has antiinflammatory and antioxidant properties that make it one of the most healthy cooking oils you can use.
Each seed is packed full of vitamins, minerals, and healthy fats, which transfers over to the oil made from them. Research also shows that sesame oil can contribute to lower cholesterol and healthy blood sugar levels.
Sesame oil has a nutty flavor so it’s a great topping for salads. It has a distinct nutty flavor that also makes it good for marinating chicken and vegetables.
Palm Oil
Palm oil is another controversial cooking oil. Like coconut oil, it is high in saturated fats. The American Diabetes Association recommends avoiding foods like palm oil that are high in this type of fat.
On top of the health concerns, there is also an ethical dilemma with using palm oil. Making this type of cooking oil has led to deforestation in some areas where palm trees grow.
Safflower Oil
Safflower oil is made from the seeds of a safflower plant. It is low in saturated fats but high in omega-3 fatty acids, making it a healthy cooking oil to use.
Like other cooking oils, safflower oil is a great source of vitamin E. However, it also has the added benefit of containing linoleic acid, which can help reduce body fat and insulin resistance. Linoleic acid may even help prevent coronary artery disease according to some sources.
Flaxseed Oil
Flaxseed oil, also known as linseed oil, is high in omega-3s. It’s a particularly excellent source of alpha-linolenic acid, which has neuroprotective properties and could reduce the risk for heart disease.
Alpha-linolenic acid is one of the main omega-3s found in flaxseed oil. It’s considered heart-healthy and may even lower blood pressure, cholesterol levels, and inflammation. Some sources even claim that it can help curb the symptoms associated with menopause.
What’s your favorite cooking oil? What do you use it to make? Reach out in the comments!
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