Best Cooking Oil- Healthiest Cooking Oil

With so many choices out there, baking can be simple, healthy and delicious with these alternative oils.

Best Cooking Oil – Healthiest Cooking Oil

#1 Real Supplements Rated Best in 2020
BetterBody Foods Avocado Oil, Refined Non-GMO Cooking Oil for Paleo and Keto, 500 Milliliters
  • GREAT FOR COOKING: Our naturally refined avocado oil is the perfect all-purpose cooking oil. It is great for fried dishes, and it makes a nice base for a homemade salad dressing when cold
  • HIGH SMOKE POINT: With a smoke point of 500°F, this pure cooking oil is useful for just about anything, making it olive oil's match in every way. Use it for frying, sauteing, baking, and more.
  • LIGHT FLAVOR ENHANCER: This useful cooking oil has a subtle and smooth flavor compared to traditional vegetable oil, enhances the flavors of food, and has only 10 g of monounsaturated fat per serving
  • NATURALLY REFINED: Non-GMO and gluten-free, this oil contains no additives. It delivers a clean flavor because it's made from clean ingredients, and it is perfect for keto and paleo diets.
  • MULTIPURPOSE OIL: BetterBody Foods avocado oil can be used for frying, sauteing, baking, and more. The vitamins, minerals, and other nourishing properties in avocados make this oil great
#2 Real Supplements Rated Best in 2020
La Tourangelle, Grapeseed Oil, 25.4 Fl. Oz.
  • QUALITY YOU CAN TASTE: La Tourangelle brings artisan excellence to your kitchen and home. The mainstay of all La Tourangelle’s natural, artisanal oils is premium taste derived from the best quality ingredients. Add the flavor of La Tourangelle to any meal.
  • MILD & EASY: With a very high smoke point making burnt oil a thing of the past, Grapeseed Oil is at its best in stir-fries & sautés; it doesn't overwhelm other ingredients and lets fresh flavors shine. When grilling or frying, it is a must-have in the pantry.
  • DELICIOUS & VERSATILE: La Tourangelle oils make it easy to create distinctive dishes for professional chefs, novice cooks and foodies alike. Great for salads, on grilled meat, pasta, or a cheese plate, our oils create memorable moments around the table.
  • NATURAL & SUSTAINABLE: La Tourangelle's delicious, artisan oils provide the perfect touch to make a gourmet breakfast, lunch, or dinner. We strive to be the best artisan oil producer, dedicated to making carefully crafted, sustainable, natural products.
  • KITCHEN? YOU MEAN ART STUDIO: From Organic Extra Virgin Olive Oil to our AvoCoco butter substitute & Pesto Oil, La Tourangelle brings the best oils and flavors from around the world straight to your kitchen. Discover your culinary creativity with our oils!
#3 Real Supplements Rated Best in 2020
Carrington Farms gluten free, hexane free, NON-GMO, free of hydrogenated and trans fats in a BPA free bottle, liquid coconut cooking oil, unflavored, 32 Fl Oz
  • NUTRIENT DENSE - Carrington Farms liquid coconut oil has five times more calorie burning Medium Chain Triglycerides (MCT) than traditional virgin coconut oil.
  • HIGH SMOKE POINT- This means our liquid coconut cooking oil is perfect for cooking, sauteing, and baking because it burns at a higher temperature than traditional olive oils.
  • GIVE BACK - Your purchase will help feed 250 kids three days a week through our Carrington Cares program. These children are a part of the local Philippine community where we source our NON-GMO liquid coconut oil.
  • HEALTHY and GREAT ALTERNATIVE - Carrington Farms liquid coconut cooking oil is a healthy and great alternative to traditional oils such as vegetable, olive, canola, and corn oil. This oil is naturally rich in Medium Chain Triglycerides (MCT) which is efficiently utilized by the body for energy production and helps aid in calorie burning. Our liquid coconut oil is high in monounsaturated fats which are the good and necessary fats needed in healthy diets.
  • INCREDIBLE QUALITY - Our gluten free, hexane free, and NON-GMO liquid coconut oil is free of hydrogenated and trans fats and comes in a BPA free bottle. Carrington Farms coconut cooking oil retains all the benefits of traditional coconut oil but does not have the flavor or odor of coconuts.
#4 Real Supplements Rated Best in 2020
Pompeian 100% Grapeseed Oil, Light, Subtle Flavor, Perfect for High-Heat Cooking, Deep Frying and Baking, Rich in Vitamin E, Naturally Gluten Free, Non-Allergenic, Non-GMO, 68 FL. OZ., Single Bottle
  • crafted from grapes imported from France
  • High smoke point ideal for stir-frying, deep frying, sautéing and baking
  • Rich source of Vitamin E, fatty acids and Omega 7
  • crafted with the same passion, dedication and expertise as Pompeian olive oils
  • Quality since 1906 from the Olive Oil People
Sale#5 Real Supplements Rated Best in 2020
Pompeian USDA Organic Extra Virgin Olive Oil, First Cold Pressed, Full-Bodied Flavor, Perfect for Vinaigrettes and Marinades, Naturally Gluten Free, Non-Allergenic, Non-GMO, 24 FL. OZ., Single Bottle
  • Farmer-crafted
  • Imported, first cold pressed extra virgin olive oil
  • Perfect base for dressings, vinaigrettes and marinades
  • USDA Certified Organic
  • Quality since 1906 from the Olive Oil People
#6 Real Supplements Rated Best in 2020
Chosen Foods 100% Pure Avocado Oil 1 L, Non-GMO, for High-Heat Cooking, Frying, Baking, Homemade Sauces, Dressings and Marinades
  • CHOSEN FOODS AVOCADO OIL is pure, delicious, and always made from naturally refined avocados, ripened to perfection in warm, sun-drenched groves.
  • FOR COOKING, BAKING, DRESSINGS, and MARINADES, avocado oil is the kitchen workhorse. Imbued with a neutral flavor and 500°F smoke point, avocado oil can be used for any purpose, from high-heat sauteing and flame grilling, to dressing mixed greens, grains and pasta salads.
  • COASTAL CRAFTED FLAVOR made with purpose. We believe in sea, sunshine and simplicity! Try all of our avocado oil-based products inspired by the flavors and lifestyle of the Baja Med.
  • HEART-HEALTHY, ALL NATURAL, free of gluten, soy and canola oils, plant-based, and certified by the Non-GMO Project.
  • 100% PURE AVOCADO OIL is the star of our story. Join us in creating simple ways of experiencing natural culinary wonder.
Sale#7 Real Supplements Rated Best in 2020
Viva Naturals Organic Extra Virgin Coconut Oil (54 Oz) - Non-Gmo Cold Pressed
  • MADE FROM FRESH, ORGANIC COCONUTS – Cold-pressed from fresh, organic coconuts, Viva Naturals Extra-Virgin Coconut Oil delivers rich flavor and aroma that’s nutrient rich and naturally delicious.
  • PERFECT FOR COOKING, FRYING & SPREADING - With a naturally high smoke point (350°F/177°C), coconut oil is perfect for baking, frying and sautéing. Spread it on muffins or toast for a delightful and delicious alternative to butter.
  • NUTRIENT-RICH SKIN & HAIR-CARE TREATMENT – Super useful outside the kitchen, coconut oil makes a luscious lotion or hair conditioner that provides deep, nutrient-rich hydration without feeling sticky or greasy. Works great in many different DIY projects for Facial Polish, Body Scrub, Hair Masks and others!
  • EASILY FITS YOUR LIFESTYLE – Whether you’re following a keto, paleo or gluten-free lifestyle, or just looking for a tastier alternative to margarine or cooking oil, our Organic Coconut Oil is easy to use, and fits seamlessly into your day-to-day. No refrigeration required.
  • USDA-CERTIFIED ORGANIC & NON-GMO - Using only the world’s highest-quality organic coconuts, our Coconut Oil is USDA-Certified Organic, non-GMO, and gluten free, grown and harvested sustainably without the use of unnecessary additives or nastiness
Sale#8 Real Supplements Rated Best in 2020
Nutiva USDA Certified Organic, non-GMO, Cold-Filtered, Unrefined, Fair Trade Ecuadorian Red Palm Oil, 15 Ounce (Pack of 2)
  • NATURALLY EXTRACTED: Nutiva’s all-natural cold filtration process yields a pure, light-tasting, nutrient-rich, non-hydrogenated oil without the use of hexane or other dangerous chemicals
  • NUTRIENT DENSE: Nutiva USDA Certified Organic, non-GMO, Cold-Filtered, Unrefined, Fair Trade Ecuadorian Red Palm Oil is a rich source of antioxidants, vitamin A, vitamin E, beta-carotene, tocotrienols, and tocopherols
  • ORGANIC SUPERFOOD FOR MANY LIFESTYLES: Ideal addition to vegetarian, vegan, whole food, paleo-friendly, ketogenic, and gluten-free diets.
  • GREAT FOR COOKING: Delicious buttery oil colored red by the highest Vitamin A & E levels of any plant-based oil is just right for soups, sauces, and sautéing
  • COMMITMENT TO QUALITY: Nutiva stringently adhere to USDA guidelines and partners with small, well-established, organic family farms in Ecuador to source and process responsibly harvested red palm fruit with absolutely no deforestation, habitat destruction, or monocropping for Fair for Life Certified red palm oil
Sale#9 Real Supplements Rated Best in 2020
Avohass California USDA Organic Certified Extra Virgin Avocado Oil Made in USA 2 Bottle Case
  • USDA ORGANIC CERTIFIED, CALIFORNIA USDA ORGANIC CERTIFIED AVOCADOS, EXTRA VIRGIN, FIRST COLD PRESSED, UNREFINED: Avohass USDA Organic Certified Extra Virgin Avocado Oil is made premium Grade A California USDA Organic Certified avocados, perfectly ripe and cold pressed for high quality rich flavor. Avohass is vibrant green in color with a slightly nutty, rich, buttery avocado flavor. Avohass is USDA Organic Certified.
  • MINIMAL PROCESSING: Avohass USDA Organic Certified Extra Virgin quality avocado oil implies that only premium, unbruised, perfectly ripe USDA Organic Certified fruit can be used. No heat, no chemicals and no solvents used, producing a raw, living avocado oil loaded with vitamins and minerals producing nutrient dense oil. Extra Virgin is always “Unrefined” and “First Cold Pressed”.
  • NON GMO PROJECT VERIFIED: Avohass USDA Organic Certified Extra Virgin Avocado Oil is Non GMO and more, Keto approved, Paleo & Whole30 compliant and naturally gluten free, dairy free, cholesterol free, soy free, sugar free, and packed with heart healthy high monounsaturated fats.
  • HIGH SMOKE POINT: Avohass USDA Organic Certified Extra Virgin Avocado Oil 400F smoke point makes it ideal for all your high heat cooking like sautéing, stir-fry, and roasting and is also rich in flavor, which makes the perfect vinaigrette, salad dressings, dips, sauces and marinades. ”From Drizzle To Sizzle”
  • VERSATILITY: Avohass USDA Organic Certified Extra Virgin Avocado Oil is not only great in the kitchen but also a wonderful addition to your skin and hair care needs. Extra Virgin Avocado Oil has a natural sunscreen 8-15 SPF, packed with Vitamin E, Lutein, Omegas and Sterols for skin & hair repair, and has a super high absorption rate for optimal hair & skin moisturization.
Sale#11 Real Supplements Rated Best in 2020
Garden of Life Organic Extra Virgin Coconut Oil - Unrefined Cold Pressed Plant Based Oil for Hair, Skin & Cooking, 14 Oz
  • Raw coconut oil: Our unrefined coconut oils are not hydrogenated, bleached, refined, or deodorized
  • Organic coconut oil: USDA Certified Organic, Non GMO Project Verified, RAW, Certified Vegan, Pareve MK Kosher, Gluten Free, Dairy Free
  • Extra virgin coconut oil: This pure coconut oil dietary supplement is an excellent source of healthy fat burning medium chain fatty acids for weight loss and management
  • Cold pressed coconut oil: This virgin coconut cooking oil is among the healthiest dietary oils in the world and delicious for cooking, baking and in smoothies
  • Skin & hair care: This coconut oil for hair & skin can be used for a deep conditioning hair treatment or natural skin moisturizer
#12 Real Supplements Rated Best in 2020
Native Harvest USDA Organic Avocado Oil - 100% Pure Naturally Expeller Press NON-GMO Avocado Oil - for High Heat Cooking, Frying and More - Nutritious And Rich With Anti-Oxidents 473ml (16 fl.oz)
  • HEALTHY & DELICIOUS: Avocado oil is high in monounsaturated fat (aka oleic acid), which is considered more heart healthy than saturated fat due to its shape—zigzag rather than straight—while being slightly more stable than the polyunsaturated fats typically found in vegetable oils.It’s also a good source of omega-9 fatty acids, the anti-inflammatory antioxidant vitamin E, and lutein (which promotes vision)
  • HIGHEST SMOKE POINT: Our Avocado Oil also has the highest smoke point (520°F) of any vegetable oil so not only is it used for dressing and dipping but also for cooking, baking, roasting, BBQ and frying
  • SUITED FOR MOST DIETARY NEEDS: Native Harvest Avocado oil can be used for all your high-heat cooking needs such as grilling and pan-roasting. It's also stellar when added to salad dressings, as a garnish for soups like gazpacho, or drizzled over homemade pizza, crusty bread, or even slices of watermelon
  • EXPELLER PRESSED: We naturally expeller press our Organic Avocado Oil without the use of harmful chemicals for delicate flavor and better tasting food. Organic Non-GMO and Gluten free
Sale#13 Real Supplements Rated Best in 2020
Nutiva Organic Steam-Refined Avocado Oil, 100% Pure, 24 Ounce Glass Bottle | USDA Organic, Non-GMO | Vegan, Keto, Paleo | Nutrient-Rich High-Heat Oil with Neutral Flavor and Aroma for Cooking & Frying
  • NEUTRAL FLAVOR: Refined for neutral odor and flavor for use in any recipe where an avocado flavor is not desired
  • IDEAL FOR COOKING: Nutiva Organic, 100% Pure has a higher smoke point at 500°f and is perfect for frying and sautéing
  • COMMITMENT TO QUALITY: Nutiva partners with organic Farmers to source the world’s finest fresh, organic avocados and stringently adheres to USDA Certified Organic and Non-GMO guidelines to deliver superfood that is good for you and good for the planet
  • ECO-FRIENDLY PACKAGING: Nutiva organic Avocado oil is packaged in safe, convenient, BPA-free Packaging
  • SOURCE OF HEALTHY FATS: Nutiva organic Avocado oils are pure and made from organic avocados rich in potassium, folate and vitamins K, C and E
#14 Real Supplements Rated Best in 2020
La Tourangelle, Avocado Oil, 16.9 fl oz
  • QUALITY YOU CAN TASTE: La Tourangelle brings artisan excellence to your kitchen and home. The mainstay of all La Tourangelle’s natural, artisanal oils is premium taste derived from the best quality ingredients. Add the flavor of La Tourangelle to any meal.
  • FOR FOOD & BEYOND: 100% pure, all-natural and handcrafted from premium avocados, this emerald green oil is wonderful in salad dressings, on fresh cut fruit or grilled fish. It's also great for skin and hair; for soft skin, just apply it after a shower.
  • DELICIOUS & VERSATILE: La Tourangelle oils make it easy to create distinctive dishes for professional chefs, novice cooks and foodies alike. Great for salads, on grilled meat, pasta, or a cheese plate, our oils create memorable moments around the table.
  • NATURAL & SUSTAINABLE: La Tourangelle's delicious, artisan oils provide the perfect touch to make a gourmet breakfast, lunch, or dinner. We strive to be the best artisan oil producer, dedicated to making carefully crafted, sustainable, natural products.
  • KITCHEN? YOU MEAN ART STUDIO: From Organic Extra Virgin Olive Oil to our AvoCoco butter substitute & Pesto Oil, La Tourangelle brings the best oils and flavors from around the world straight to your kitchen. Discover your culinary creativity with our oils!
#15 Real Supplements Rated Best in 2020
La Tourangelle Oil - 100% Organic Sunflower - 16.9 Ounces
  • La Tourangelle Oil - 100% Organic Sunflower - 16.9 Ounces
#16 Real Supplements Rated Best in 2020
Bragg Organic Extra Virgin Olive Oil – Made with Greek Koroneiki Olives – Cold Pressed EVOO for Marinades & Vinaigrettes – USDA Certified, Non-GMO, Kosher 32 oz
  • ORGANIC EXTRA VIRGIN OLIVE OIL: Bragg Extra Virgin Olive Oil is USDA Organic, Non-GMO Project Verified, Kosher, and Gluten-Free. To maintain the integrity of the oil store in a cool, dark place.
  • GOURMET OLIVE OIL: Bragg Extra Virgin Olive Oil is imported from Greece and made with hand-picked Greek Koroneiki olives. You will taste the flavors of Ancient Greece in this delicious oil.
  • HEART HEALTHY EVOO: This cold-pressed olive oil is rich in heart-healthy monounsaturated fat and natural antioxidants. Our unfiltered and unrefined oil exceeds the stringent quality standards set by the International Olive Council.
  • ENHANCE YOUR FAVORITE RECIPES: Add the finest flavor and aroma to salads, vegetables, pasta, pestos, sauces, sautés, and potatoes. A natural and organic option to traditional olive oils with a great flavor.
  • The Bragg Difference: A diet rich in organic fruits and veggies is essential to vibrant health. Our ingredients always come from the land, not a lab. It’s our vital difference.

Benefits of Using Healthy Alternative Oils

10 Healthiest Cooking Oils

Oils, oils, oils. When it comes to cooking oils, there are oh so many to choose from. Yes, we all know and love olive oil, but it’s definitely not the only one you should be using. Different oils have different qualities that make them better for different uses. Some are best for baking, some are best for frying, and some are best in salad dressings. But which is best for which?

Before you pick an oil to use, it’s important to assess the needs of your recipe. If you’re trying to fry something, you’ll want to opt for an oil with a neutral flavor and a high smoke point. If you aren’t sure what a smoke point is, Elizabeth Ann Shaw, M.S., R.D.N., C.L.T., explains that it’s simply the point at which an oil begins to smoke and become ineffective. Oils with high smoke points are typically those that are more refined, because their heat-sensitive impurities are often removed through chemical processing, bleaching, filtering, or high-temperature heating. A high smoke point is typically one above 375 degrees F, as that’s the temperature you usually fry at.

If you’re looking for something to bake with, again it’s best to opt for a neutral oil. For sautéing and searing, you should choose a more flavorful oil with a lower smoke point. And as for dressing, the flavorful stuff is always best.

Olive oil isn’t your only option. From coconut to sesame, learn how to take advantage of the flavor, nutrition, and cooking profiles of the many healthy oils available at your natural foods store.

Confused by all the processing methods and terms? Here’s your cheat sheet:

  • Expeller-pressed: Oil is mechanically extracted by squeezing nuts, seeds, fruits, legumes, or grains under very high pressure, without using solvents.
  • Cold-pressed: Oil is expeller-pressed, but friction is reduced so the temperature is kept below 120 degrees during processing.
  • Refined: Tiny particles may remain in extracted oils; to make refined oils, particles are filtered out. Refined oils may also be bleached and deodorized to create a neutral flavor and color.
  • Unrefined: Tiny particles remain in the oil, enhancing flavor, aroma, and nutritional value. Because particulate matter lowers an oil’s smoke point, unrefined oils should only be used unheated or for very low-heat applications.
  • Heat extraction: Pressed oils may also be heated during the extraction process to break down the material and allow greater quantities of oil to be extracted.
  • Chemical extraction: Solvents like hexane are used to break down plant walls and allow oils to be more easily extracted.

Almond Oil
Made by expeller pressing the oil in ground almonds; available refined and unrefined.

Benefits: Increases healthy HDL cholesterol while lowering harmful LDL, supports immune function and liver health, alleviates irritable bowel syndrome, and may reduce colon cancer risk.

Smoke point: 420 degrees

Flavor: Light, clean, and mildly sweet; unrefined has a nutty, toasty flavor with buttery undertones.

Uses: Refined‘s high smoke point makes it best for stir-frying, roasting, grilling, and other high-heat applications. Use unrefined for salad dressings, in dips, and to drizzle on cooked dishes.

Price: $8 to $10 for 16 ounces

Fats breakdown: 70% mono, 17% poly, 8% sat

Avocado Oil
Made by grinding and then expeller pressing avocado flesh; available refined and unrefined.

Benefits: Decreases inflammation and improves cholesterol balance; may increase absorption of antioxidant carotenoids.

Smoke point: 520 degrees

Flavor: Rich, clean taste and lush mouthfeel. Unrefined is emerald green, with a buttery flavor and grassy undertones. Refined has a mild, neutral flavor with the slightest hint of avocado taste.

Uses: Refined is best for high-heat grilling, frying, or roasting. Use unrefined for salad dressing, in pesto, or as a dip for bread. Refrigerate.

Price: $10 to $12 for 8 ounces

Fats breakdown: 71% mono, 14% poly, 12% sat

Coconut Oil
White and solid at room temperature; clear and liquid when warmed. Virgin coconut oil is expeller-pressed; also available refined.

Benefits: Antibacterial, antifungal, and antiviral; may reduce total and LDL cholesterol while raising HDL cholesterol.

Smoke point: 350 degrees (unrefined); 400 degrees (refined)

Flavor: Unrefined has a creamy, oily texture, caramel-buttery flavor, and rich scent and taste. Refined is more neutral.

Uses: Refined works great for sautéing, stir-frying, roasting, and grilling. Use unrefined in baked goods, Asian-inspired dishes, or as a spread.

Price: $7 to $14 for 16 ounces

Fats breakdown: 6% mono, 2% poly, 87% sat

Flaxseed Oil
Made by pressing crushed brown flaxseeds, a process that removes healthy lignans. Some brands add lignans back to make “high-lignan” flaxseed oil.

Benefits: High in alpha-linolenic acid (ALA); may reduce risk of diabetes, cancer, arthritis, osteoporosis, and autoimmune and neurological disorders.

Smoke point: Do not heat

Flavor: Warm and nutty with bitter undertones and an aggressive, but not unpleasant, aroma.

Uses: Drizzle on oatmeal or cooked vegetables, use in salad dressings, and toss with quinoa or other grains. Refrigerate.

Price: $8 to $9 for 16 ounces

Fats breakdown: 19% mono, 68% poly, 9% sat

Grape Seed Oil
Extracted from grape seeds (generally from wine grapes), typically via chemical solvents; to avoid solvents, choose expeller-pressed.

Benefits: High in vitamin E; however, contains high levels of omega-6s and polycyclic aromatic hydrocarbons (PAHs), a result of the extraction process.

Smoke point: Do not heat.

Flavor: Neutral in flavor and aroma, with a rich, heavy texture.

Uses: Good for moisture-rich baking, dressings, and mayonnaise, where a neutral flavor is needed.

Price: $8 to $12 for 16 ounces

Fats breakdown: 17% mono, 71% poly, 12% sat

Hemp Oil
Made by cold-pressing Cannabis sativa seeds (part of the marijuana family but with no THC, the psychoactive component).

Benefits: Contains chlorophyll and toco-pherols, antioxidants that support immune function and protect the heart.

Smoke point: Do not heat.

Flavor: Earthy, grassy flavor with mushroom undertones; deep green color.

Uses: Use in dips, dressings, and pesto, or drizzle on steamed kale or sweet potatoes. Refrigerate.

Price: $12 to $16 for 16 ounces

Fats breakdown: 14% mono, 77% poly, 6% sat

Olive Oil
Extra-virgin is cold-pressed from the first olive pressing; “virgin” or “pure” is heat-extracted. Organic or California Olive Oil Council (COOC) labels signal no adulteration with cheap oils.

Benefits: Increases heart-protective HDL cholesterol; polyphenol antioxidants promote bone growth and reduce cancer risk; rich in vitamin K.

Smoke point: 420 degrees

Flavor: Extra-virgin, from the first pressing, has leafy, herbal, peppery under-tones. All varieties offer robust flavor, rich texture, and a green-gold hue.

Uses: Grilling, baking, and sautéing. Drizzle extra-virgin on tomatoes and steamed greens. Use any kind in salad dressings.

Price: $9 to $15 for 1 liter (pure); $12 to $20 for 1 liter (extra-virgin)

Fats breakdown: 73% mono, 11% poly, 14% sat

Rice Bran Oil
Extracted from the germ and inner husk of rice grains; most kinds are chemically extracted. Look for cold-pressed varieties, which are not heated during extraction.

Benefits: Contains vitamin E tocotrienols that lower LDL cholesterol, stem inflammation, and reduce cancer risk; rich in vitamin K.

Smoke point: 490 degrees

Flavor: Light and clean, with a fresh, neutral flavor and delicate aroma.

Uses: High-heat stir-frying, grilling, roasting or sautéing, or in dressings or mayonnaise when a neutral flavor is desired.

Price: $7 to $9 for 16 ounces

Fats breakdown: 39% mono, 35% poly, 20% sat

Sesame Oil
Made by expeller-pressing or chemically extracting oil from sesame seeds; available refined or unrefined. Seeds roasted before pressing yield fragrant, toasted sesame oil.

Benefits: Rich in anti-oxidants and abundant in lignans and phenols, which may ease diabetes symptoms.

Smoke point: 410 degrees

Flavor: Light and nutty; toasted sesame oil is dark brown, with a distinctive roasted scent.

Uses: Ideal for broiling and high-temperature stir-frying. Unrefined works well for light sautées, tossed with grains, or in salad dressings. Lightly drizzle toasted oil over finished dishes.

Price: $8 to $10 for 16 ounces

Fats breakdown: 40% mono, 42% poly, 14% sat

Walnut Oil
Made from dried and expeller-pressed walnuts; available refined and unrefined.

Benefits: Contains omega-3 fats that protect against prostate cancer and diabetes, reduce inflammation, promote heart health, and stave off bone loss.

Smoke point: 400 degrees

Flavor: Bold and pleasantly heavy, with a decadent nut flavor and earthy notes.

Uses: Refined is good for moderate-heat sautéeing and baking. Use unrefined as a finishing oil: Toss with cooked beets, add to salad dressings, and drizzle over cream soups. Refrigerate.

Price: $10 to $14 for 8 ounces

Fats breakdown: 23% mono, 63% poly, 9% sat

FYI: Canola was deleted from the list due to it’s chemical extraction process using solvents.  Most canola is GMO; in fact, 80 percent of canola is genetically modified. However, you can buy organic.

If you are trying to improve your diet or lose weight, you might be tempted to avoid fat altogether. But fat is an essential macronutrient and healthy fats help your body function properly. So choose your oil wisely and enjoy it. Most alternative healthy oils can add flavor and a boost of nutrition to your well-balanced meal.


Real Supplements gives you the best Best Cooking Oils on the market today. Our top-rated lists are fresh and current so you get the best options.

Real Supps Team

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