Top 10 Healthiest Cooking Oils


Oils are an essential part of any cuisine. We use different types of oils in different recipes. Each oil has its own quality, but do you know which oils are healthy for our body??

Today we have created a list of top 10 healthiest cooking oils. Please have a look at this article to know more about cooking oils.

10. Coconut Oil

Tenth position on our list of top 10 healthiest cooking oil is grabbed by ‘Coconut Oil’. Coconut oil, or copra oil, is extracted from the kernel or meat of mature coconuts.


It has a very creamy and oily texture, caramel-buttery flavor, and rich scent and taste. It can be used for sauteing, stir-frying, roasting, grilling and baking.

9. Peanut oil

Peanut oil, also known as arachis oil or groundnut oil, is mild-tasting vegetable oil which is derived from peanuts.


It has a high smoke point and can be used for frying foods. Like canola and vegetable oil, it is also chemically processed and low in saturated fat.

8. Avocado oil

Next in our list is ‘Avocado oil’, which has an unusually high smoke point. It is high in monounsaturated fats and vitamin E . Avocado doesn’t have much flavor, that’s why it is a great option for cooking.


Besides these benefits, there is one downside which is its cost. This oil is not recommended for budget cooking.

7. Flaxseed oil

Flaxseed oil, also known as Linseed oil or flax oil, is a colorless to yellowish oil derived from the dried, ripened seeds of the flax plant.


Flaxseed oil is rich in omega-3 fatty acids and has a very low smoke point. It is best for drizzling and salad dressings and it is not recommended for cooking.

6. Vegetable oil

Next in our list is ‘Vegetable Oil’ which is an oil that comes from plant sources. Most vegetable oils on the market are a blend of safflower, canola, soybean, palm, corn and sunflower oils.


Vegetable oils are refined and processed and have a high smoke point. This oil can be used for roasting, frying, and baking.

5. Safflower oil

Fifth position on our list is acquired by ‘Safflower oil’, which is low in saturated fats and high in omega-9 and Omega-6 fatty acids. It has a neutral flavor and high smoke point. It is best for frying and sauteing.


Safflower oil balances the cholesterol in the body and prevents the hardening of the arteries and thus, reduces the risk of heart disease.

4. Sesame Oil


Next in our list is Sesame Oil which is highly flavorful oil and used as a flavor enhancer. It has vitamin K and high proportion (41%) of polyunsaturated (omega-6) fatty acids in it. Light Sesame oil has a high smoke point, which makes it suitable for deep frying cooking.

3. Sunflower oil

Sunflower oil is the non-volatile oil pressed from the seeds of the sunflower. It is a rich source of vitamin E and doesn’t have a strong flavor. It also has a high smoke point, so it can also be used for frying. Sunflower oil contains a lot of omega-6 fatty acids.

2. Canola Oil

Canola oil is derived from rapeseed, which is a flowering plant. It contains monounsaturated fats and polyunsaturated fats. Canola oil has the least amount of saturated fats among all vegetable oils. It also contains both omega-6 and omega-3 fatty acids in a ratio of 2:1


This oil has a high smoke point, so it can be used for high heat cooking, stir-frying and baking. As per a health claim given by the United States Food and Drug Administration, Canola oil is helpful in lowering the risk of coronary heart disease.

1. Olive Oil

First position on our list of top ten healthiest cooking oil is occupied by ‘Olive Oil’. It is one of the most versatile and healthy oils to cook with. Olive Oil is rich in Healthy Monounsaturated Fats. It also contains Antioxidants and vitamins E and K.


Olive oil is protective against heart disease and can prevent strokes. Extra virgin olive oil is great for salads as a dressing and can even be used for light sauteing. Regular olive oil can be used for frying due to the high smoke point.

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