Guide to Cooking Oils: Which to Use and When

The oil section of the grocery store is overwhelming. Dozens of options, different prices, different claims. Here's the practical guide to which oil to use when — based on smoke points, flavors, and cooking applications.

Understanding Smoke Points

The smoke point is the temperature at which an oil starts breaking down and smoking. Above the smoke point: the oil develops bitter, unpleasant flavors and produces harmful compounds. Always cook below the smoke point for safety and best flavor.

The Essential Cooking Oils

Extra-Virgin Olive Oil (EVOO) — Smoke Point: 375°F / 190°C

Best for: Salad dressings, drizzling over finished dishes, light sautéing, Mediterranean cooking, bread dipping.

Not ideal for: Very high-heat searing or deep-frying — it smokes and becomes bitter.

EVOO is the most flavorful oil — peppery, grassy, fruity. Use it where you want that flavor to shine. Reserve it for finishing and low-to-medium heat cooking.

Light/Pure Olive Oil — Smoke Point: 465°F / 240°C

Best for: Higher-heat cooking where you want neutral oil but the olive oil health profile. More refined than EVOO, much milder flavor.

Avocado Oil — Smoke Point: 520°F / 270°C

Best for: High-heat searing, stir-frying, grilling, frying. The highest smoke point of common cooking oils.

Mild, buttery flavor that doesn't compete with food. An excellent all-purpose high-heat oil.

Vegetable/Canola Oil — Smoke Point: 400°F / 205°C

Best for: Everyday cooking, baking, frying, any application where you want neutral flavor. The workhorse oil of most kitchens.

Very affordable, neutral flavor, decent smoke point. Not as nutritionally impressive as olive or avocado oil, but perfectly functional.

Coconut Oil — Smoke Point: 350°F / 175°C (unrefined), 450°F / 230°C (refined)

Best for: Southeast Asian and Indian cooking, baking (adds a subtle coconut flavor), some stir-fries.

Unrefined (virgin) coconut oil has a distinct coconut flavor. Refined is neutral. High in saturated fat — the health debate continues.

Sesame Oil — Smoke Point: 350°F / 175°C

Best for: Finishing oil only in Asian dishes. Never cook with it — the toasted sesame flavor is destroyed by heat and the smoke point is low.

A few drops drizzled at the end of stir-fries, ramen, or Korean dishes adds an unmistakable aroma. A little goes a very long way.

Butter — Smoke Point: 300°F / 150°C

Best for: Lower-heat sautéing (especially in French cooking), finishing sauces, baking. Extraordinary flavor.

Clarified butter/ghee: Removes milk solids, raising smoke point to 450°F / 230°C. Traditional in Indian cooking; great for high-heat applications while keeping butter's rich flavor.

Which Oil for What Task?

• Salad dressing: EVOO
• Searing steak: Avocado oil or refined coconut oil
• Everyday sautéing: Vegetable oil, canola, or light olive oil
• Deep frying: Vegetable, peanut, or avocado oil
• Baking: Vegetable oil or coconut oil
• Finishing a stir-fry: Toasted sesame oil
• Pan sauce: Start with vegetable oil, finish with butter