Top 10 Healthiest Cooking Oils in 2025

Choosing the healthiest cooking oils over less nutritious variants or other sources of fat can seem like a small detail, but those oils play a significant role when you’re trying to clean up your diet. Whether you’re evaluating the oil you use to cook eggs and roast vegetables, or drizzle over your favorite salad, the choice you make can quietly make or break your progress. 

In fact, these choices are so important because they extend far beyond weight loss and reach into consequential health implications. As noted by Harvard Health, oils with high levels of unsaturated fat and low levels of saturated fat are associated with lower rates of heart disease. That’s why so many people are searching for the healthiest cooking oils that enhance flavor profiles and can be used in various types of cuisine. 

So, what’s the best way to do this? Make sure you choose unsaturated oils and mind portions, while opting for variants that replace saturated fat with unsaturated fat to improve LDL. Although these tips are beneficial, you no longer need to ask yourself: “What is the healthiest oil to cook with?”, as we’ve done all the legwork for you in this guide.

Maybe you’re trying to protect your heart, drop a few pounds or just feel better about what you’re putting on your plate. Either way, we’ve detailed the fat profile, cooking performance and overall benefits of the 10 healthiest cooking oils, so that you can cook smarter rather than greasier.

 Jump to Section

• How We Choose the Healthiest Cooking Oils
• 10 of the Healthiest Cooking Oils
• What Is the Healthiest Oil To Cook With?
• Which Cooking Oil Is the Unhealthiest?
• Learn To Cook Healthy Food

How We Choose the Healthiest Cooking Oils

Thanks to market saturation, deciding which oils fall into the category of the healthiest cooking oils can be a tricky task. Luckily, we’ve considered all the options and consolidated the information for you. With more than a decade of experience in the culinary field, we not only understand the needs of health-conscious people but also have the necessary expertise to create informative guides like this one.

To ensure the information we present is factual and thorough, our editorial team undergoes an extensive research process. This involves reviewing information from health professionals, such as nutritionists, as well as the chefs we connect people with on a daily basis.

Additionally, our guide on the healthiest cooking oils is based on the following criteria:

• Fat Profile: The healthiest cooking oils are those with lower levels of saturated and trans fats, and higher levels of monounsaturated and polyunsaturated fats.
• Nutritional Profile: In addition to containing healthy fats, the healthiest cooking oils are also rich in beneficial nutrients, including vitamin E, antioxidants and omega-3 fatty acids.
• Smoke Point: We also considered high smoke points for safer cooking when selecting the healthiest cooking oils.
• Processing Method: We gave preference to oils that are cold-pressed or have undergone minimal processing.

Registered Nutritionist Review

As with all our guides, we want to ensure that this one is factually accurate and as helpful as possible. To do that, we enlisted the help of Jessica O'Shea, a Registered Nutritionist (ANutr) with the Association for Nutrition. 

Thanks to a BSc (Hons) in Food, Nutrition and Wellbeing, as well as an MSc in Human Nutrition, Jessic has the necessary expertise required to review all healthy foods, including the healthiest cooking oils. With a passion for helping people that aligns with our desire for everyone to make more informed dietary choices, her assistance proved invaluable in helping us create a thorough guide that’s easily accessible.

10 of the Healthiest Cooking Oils

1. Extra-Virgin Olive Oil

Extra-virgin olive oil is the absolute first choice among the healthiest cooking oils for many people because it’s cold-pressed, unrefined and loaded with powerful antioxidants that many other variants lose during heavy processing. This includes polyphenols, such as oleocanthal, which have been shown to reduce inflammation in the body and support long-term heart health, as explained by the National Institutes of Health.

What really sets extra-virgin olive oil apart as one of the cleanest oils is its high level of oleic acid. As noted by WebMD, this monounsaturated fat has been shown to lower LDL cholesterol without compromising HDL levels, which makes it a heart-healthy choice over saturated fats or overly refined vegetable oils.

With a moderate smoke point of around 405 degrees Fahrenheit, extra-virgin olive oil is a smart pick for sautéing greens, roasting root vegetables or adding flavor to soups and dips, such as a green goddess dip. This healthy oil is also an essential ingredient in focaccia recipes worldwide. If you’re comparing options to find the healthiest olive oil, extra-virgin should be in regular rotation when you’re looking into how to start eating healthy. 

Extra-Virgin Olive Oil Nutritional Info (per 1-tablespoon serving)

• Calories: 120
• Total Fat: 14 grams 
• Saturated Fat: 2 grams
• Polyunsaturated Fat: 1.4 grams
• Monounsaturated Fat: 10 grams

Smoke Point: 405 degrees Fahrenheit (207 degrees Celsius)

2. High-Oleic Sunflower Oil

High-oleic sunflower oil, which is extracted from the seeds of the sunflower plant, is rich in vitamins K and E, as well as linoleic and oleic acid. According to the National Institutes of Health, it’s one of the healthiest cooking oils due to its favorable effects on blood lipids, which may help prevent heart disease. 

Apart from being one of the healthiest cooking oils with multiple nutritional benefits, high-oleic sunflower oil stands out for its neutral flavor profile, making it the perfect base for dishes where the other ingredients are meant to shine. In particular, it’s one of the healthiest oils to fry with, as its high oleic acid content provides oxidative resistance, which keeps it from breaking down under high heat. 

When it’s not being used to fry up a crunchy batter, it also works well in stir-fries and baked dishes. With a smoke point around 450 degrees Fahrenheit, it’s not only one of the healthiest cooking oils, but also a versatile option that complements a variety of meals, ranging from vegan lentil chili to lamb vindaloo. 

High-Oleic Sunflower Oil Nutritional Info (per 1-tablespoon serving)

• Calories: 120
• Total Fat: 14 grams 
• Saturated Fat: 1.4 grams
• Polyunsaturated Fat: 2.7 grams
• Monounsaturated Fat: 9.5 grams

Smoke Point: 450 degrees Fahrenheit (232 degrees Celsius)

3. Avocado Oil

Few oils pull double duty like avocado oil as far as health benefits and taste are concerned. Rich in oleic acid and antioxidants, this pick tops the list of the healthiest cooking oils for anyone who wants clean flavor and an oil that can withstand extremely high temperatures. With a smoke point of 520 degrees Fahrenheit, this healthy oil is one of the best oils for frying, grilling or stir-frying without turning bitter or breaking down.

As far as taste goes, avocado oil’s buttery flavor gives it an edge over more neutral-tasting options, to the point where it’s even used as a butter substitute for baking, sautéing and searing. The best avocado oils will add subtle richness to everything from air fryer green beans to coconut chicken. 

What makes avocado oil one of the healthiest cooking oils is that it’s loaded with vitamin E and lutein, which support heart and eye health. Other health benefits, according to the Cleveland Clinic, include its ability to alleviate skin issues and improve immune function.

Avocado Oil Nutritional Info (per 1-tablespoon serving)

• Calories: 120
• Total Fat: 14 grams 
• Saturated Fat: 2.1 grams
• Polyunsaturated Fat: 1.9 grams
• Monounsaturated Fat: 9.9 grams

Smoke Point: 520 degrees Fahrenheit (271 degrees Celsius)

4. Olive Oil 

We’ve already discussed how extra-virgin olive oil is one of the healthiest cooking oils, but its refined counterpart is also a great choice due to its nutritional value and the way it transforms food. Rich in monounsaturated fats, particularly oleic acid, this superfood supports heart health and may reduce inflammation. According to UC Davis Health, olive oil may also protect the body from harmful chemicals linked to cancer.

With a moderate smoke point of 410 degrees Fahrenheit, it doesn’t break down easily under heat. That, together with its strong oxidative stability, makes it one of the most healthy cooking oils to use for sautéing, roasting or even baking. 

Aside from being one of the healthiest cooking oils, what sets olive oil apart is how it enhances the flavor of whatever it touches. Its slightly fruity, peppery notes add depth to dishes without overpowering them. Whether you're drizzling it over Mediterranean roast vegetables, swirling it into easy pasta recipes or even using it as a mayonnaise substitute to make a light salad dressing, olive oil brings a richness that elevates a wide variety of meals.

Olive Oil Nutritional Info (per 1-tablespoon serving)

• Calories: 120
• Total Fat: 14 grams 
• Saturated Fat: 2 grams
• Polyunsaturated Fat: 1.4 grams
• Monounsaturated Fat: 10 grams

Smoke Point: 410 degrees Fahrenheit (210 degrees Celsius)

5. Sesame Oil 

Sesame oil brings more than just a nutty aroma to the table; it’s one of the healthiest cooking oils thanks to its rich profile of unsaturated fats and antioxidants, like sesamol and sesamolin. These nutritional elements give it the potential to support heart health, reduce inflammation, and promote bone and hair health, according to MedicineNet.

There are two variants of this healthy oil for you to try: cold-pressed and toasted. Cold-pressed sesame oil has a light, neutral flavor and a smoke point of around 410 degrees Fahrenheit. It holds up well for sautéing and stir-frying dishes, such as Korean ramen and sweet and sour shrimp. Toasted sesame oil, on the other hand, is darker and more fragrant, and is better suited for finishing dishes, such as sesame noodles, or adding depth to vinaigrettes. 

While it may not be as trendy as avocado or olive oil, sesame oil remains a pantry staple across Asian and Middle Eastern cuisines. Its bold flavor and functional health perks make it a deliciously smart choice among the healthiest cooking oils for flavor-driven meals.

Sesame Oil Nutritional Info (per 1-tablespoon serving)

• Calories: 120
• Total Fat: 14 grams 
• Saturated Fat: 2.1 grams
• Polyunsaturated Fat: 5.6 grams
• Monounsaturated Fat: 5.9 grams

Smoke Point: 410 degrees Fahrenheit (232 degrees Celsius)

6. Safflower Oil

Often overlooked on trendy oil lists, safflower oil quietly holds its own in the world of high-heat cooking. It ranks among the healthiest cooking oils for its heart-friendly unsaturated fats, impressive vitamin E content and rare ability to retain nutrients even when exposed to high temperatures. These nutrients help it to regulate blood sugar levels and support skin health, according to News-Medical.

There are two types of safflower oil to try: high-linoleic and high-oleic. The high-oleic variety of this healthy oil is the better pick for cooking, especially for deep-frying, pan-searing or roasting dishes like battered fish or mochi donuts. It also works well in batters such as lemon ricotta pancake batter.

With a smoke point of around 510 degrees Fahrenheit and a clean, neutral taste, safflower oil is a must-try among the healthiest cooking oils for those seeking a versatile option that adds texture without overpowering flavor. 

Safflower Oil Nutritional Info (per 1-tablespoon serving)

• Calories: 120
• Total Fat: 14 grams 
• Saturated Fat: 1 gram
• Polyunsaturated Fat: 9.7 grams
• Monounsaturated Fat: 2.7 grams

Smoke Point: 510 degrees Fahrenheit (266 degrees Celsius)

7. Peanut Oil 

Peanut oil might not dominate headlines when it comes to the healthiest cooking oils, but it’s a longtime staple in restaurant kitchens and home fryers. This oil is prized for its ability to withstand high-heat techniques, such as deep frying and stir-frying, thanks to its high smoke point and balanced fat profile. From crunchy shrimp toast to juicy chicken wings, it delivers crisp results without soaking up flavor from other foods.

The combination of monounsaturated and polyunsaturated fats makes it one of the healthiest cooking oils, and the vitamin E content adds antioxidant perks. As far as variations go, refined peanut oil suits most cooking needs, while gourmet and cold-pressed versions bring bold, nutty flavor that works well in salad dressings. 

Peanut Oil Nutritional Info (per 1-tablespoon serving)

• Calories: 120
• Total Fat: 14 grams 
• Saturated Fat: 2.3 grams
• Polyunsaturated Fat: 4.3 grams
• Monounsaturated Fat: 6.2 grams

Smoke Point: 450 degrees Fahrenheit (232 degrees Celsius)

8. Canola Oil

Often overshadowed by flashier options, canola oil holds its own as one of the healthiest cooking oils that’s usually more affordable than the rest. It boasts a neutral flavor, a healthy dose of vitamins E and K, and an ideal 2:1 ratio of omega-6 to omega-3 fatty acids. Zooming in on omega-3s in particular, canola oil is a great choice because it’s second only to flaxseed oil when it comes to alpha-linolenic acid (ALA) count. 

As noted by WebMD, ALA is an essential nutrient because it may benefit the heart through its positive effects on blood pressure, inflammation and cholesterol. Another point worth noting is that the body can’t make ALA, which is even more reason to try this healthy cooking oil.

Of all the oils on this list, canola oil has the lowest smoke point at 400 degrees Fahrenheit, which means it isn’t one of the best cooking oils for frying. However, it shines in gentle cooking methods, such as sautéing and low-heat baking. 

Whether you use it in the marinade for a tofu soup or in the batter of a fluffy banana zucchini bread, canola oil allows other ingredients to take center stage. Aside from being one of the healthiest cooking oils, it’s also fantastic when blended into dips and dressings, or even in a spread, such as granola butter.

Canola Oil Nutritional Info (per 1-tablespoon serving)

• Calories: 120
• Total Fat: 14 grams 
• Saturated Fat: 1 gram
• Polyunsaturated Fat: 3.9 grams
• Monounsaturated Fat: 8.9 grams

Smoke Point: 400 degrees Fahrenheit (204 degrees Celsius)

9. Rice Bran Oil

If you’re looking for one of the healthiest cooking oils that can do it all and offers multiple benefits, look to rice bran oil. Thanks to its high smoke point of 490 degrees Fahrenheit, it’s one of the best cooking oils for all types of culinary techniques and a wide variety of meals. 

As far as health benefits go, rice bran oil works wonders for the human body thanks to its high levels of vitamin E, antioxidants and phytosterols. As noted by MedicineNet, these and other nutrients help reduce oxidative damage, slow down cancer growth and prevent inflammation. 

As you might expect, given its origin, rice bran oil has a slightly nutty yet mild flavor. It’s commonly used in Asian cuisine, forming a healthy base for stir-fries and deep-fried meals, but it also mixes seamlessly into batters for baked goods like cakes, pastries and bread. When stored in a cool, dark and dry place, it delivers both flavor and function as one of the most unique and healthiest cooking oils.

Rice Bran Oil Nutritional Info (per 1-tablespoon serving)

• Calories: 120
• Total Fat: 14 grams 
• Saturated Fat: 2.5 grams
• Polyunsaturated Fat: 4.8 grams
• Monounsaturated Fat: 6.4 grams

Smoke Point: 490 degrees Fahrenheit (254 degrees Celsius)

10. Macadamia Nut Oil 

You won’t see macadamia nut oil lining shelves at every grocery store, but this buttery, golden variant earns its place among the healthiest cooking oils for its ability to promote skin health and reduce inflammation, according to the National Institutes of Health.

With an impressive 80% monounsaturated fat content, it rivals even olive oil for heart-friendly benefits. Plus, it’s a great choice because it has a smoke point high enough for roasting, sautéing or frying. 

What makes it especially unique among the healthiest cooking oils is its subtle flavor and creamy texture, which adds richness without overpowering dishes. It’s ideal for baked goods, stir-fries and seared proteins. 

You’ll also find it in some of the healthiest salad dressings, combined with ingredients such as apple cider vinegar, lemon juice, and various herbs and spices. If you’re going to add it to your shopping list, it’s recommended that you store macadamia nut oil in a cool, dark place to preserve its antioxidants. 

Macadamia Nut Oil Nutritional Info (per 1-tablespoon serving)

• Calories: 120
• Total Fat: 14 grams 
• Saturated Fat: 2.1 grams
• Polyunsaturated Fat: 0.3 grams
• Monounsaturated Fat: 11.5 grams

Smoke Point: 425 degrees Fahrenheit (218 degrees Celsius)

What Is the Healthiest Oil To Cook With?

When it comes to the healthiest cooking oils, extra-virgin olive oil reigns supreme. It’s rich in monounsaturated fats, loaded with antioxidants and backed by decades of research on its heart-protective and anti-inflammatory benefits. 

Thanks to compounds like oleic acid and polyphenols, extra-virgin olive oil supports healthy cholesterol levels and may even help reduce the risk of chronic diseases, as noted by the Cleveland Clinic. Plus, it’s incredibly adaptable, so it can be used to sauté vegetables, tossed into Mediterranean grain bowls or whisked into homemade vinaigrettes and Italian pasta salads.

Avocado oil also earns a spot near the top of the list of the healthiest cooking oils. With a high smoke point and a fatty acid profile similar to olive oil, it’s not only used as an olive oil substitute but also as the preferred choice in many instances, as it’s ideal for higher-heat cooking. Think searing up a juicy steak, roasting hassleback sweet potatoes or pan-frying chicken fajitas. 

It’s also a great oil to use in baking when you want a neutral flavor and added richness. On the nutrition front, research from the National Library of Medicine shows that avocado oil’s healthy fats and antioxidants help keep your heart strong, reduce cell damage and enhance nutrient absorption.

So, with all this information in mind, you might still be wondering, what is the healthiest oil to cook with? It depends on how you’re using it, but the general rule is to choose minimally processed oils that are high in monounsaturated or polyunsaturated fats, and use them in moderation to support overall health.

If you’re a beginner in the kitchen or you’re still confused about the best oils to cook food with, the following guidelines will help you:

Healthiest Oils for Baking, Oven Cooking and Stir-Frying

• Avocado Oil
• Safflower Oil
• Rice Bran Oil
• High-Oleic Sunflower Oil

Healthiest Oils for Sautéing and Low-Heat Baking

• Extra-Virgin Olive Oil
• Olive Oil
• Macadamia Nut Oil
• Canola Oil

Healthiest Oils for Searing and Browning

• Avocado Oil
• Safflower Oil
• Rice Bran Oil
• Peanut Oil

Healthiest Oils for Dressings and Marinades

• Extra-Virgin Olive Oil
• Macadamia Nut Oil
• Avocado Oil
• Sesame Oil

Which Cooking Oil Is the Unhealthiest?

With so much focus on the healthiest cooking oils, such as olive, avocado and canola, you no longer need to ask yourself, which oil is best for cooking? But what about the worst ones? There’s no single oil that is crowned the absolute worst, but partially hydrogenated vegetable oils or trans fats are strong contenders. 

These chemically altered oils stay solid at room temperature, which makes them shelf-stable but tough on your heart. As noted by the Mayo Clinic, they’ve been shown to raise bad (LDL) cholesterol, lower good (HDL) cholesterol, and increase the risk of heart disease and stroke.

While they’ve been largely banned in the U.S., they can still sneak into processed foods, so keep an eye out when choosing the healthiest cooking oils for your kitchen. Beyond trans fats, there are a few other cooking oils that may not be ideal for everyday use, as explained below.

Butter and Margarine

Butter and margarine consistently show up in research as less favorable options for long-term health. In a large-scale study of over 521,000 adults published in BMC Medicine, both were associated with higher mortality from heart disease and diabetes. That’s why choosing from the healthiest cooking oils can be a smarter long-term strategy. 

Coconut Oil

Coconut oil is another one that gets overhyped. While it’s natural and smells great, it also contains 90% saturated fat. That matters because, according to The Nutrition Source, saturated fat has been linked to increases in LDL cholesterol, which isn't doing your heart any favors. While small amounts here and there probably aren’t a big deal, coconut oil isn’t the healthiest oil to cook with daily.

Learn To Cook Healthy Food

Taking a cooking lesson can completely change the way you eat at home, especially if you’re curious about how to use the cleanest oils. Whether you sign up for an in-person cooking class near you or follow along with healthy online cooking classes, learning from skilled instructors makes it easier to build confidence in the kitchen and pick up techniques that support your wellbeing. 

Many classes focus on how to prepare meals using the healthiest cooking oils, such as extra-virgin olive oil or avocado oil. You’ll learn when and how to use each one based on various dishes and cooking methods. You’ll also gain a better sense of which oil fits your lifestyle based on your taste preferences and nutritional needs.

Choosing the healthiest cooking oils doesn’t mean giving up the flavors you love. With the right oil, you can still enjoy your favorite dishes while supporting your overall health. 

Now that you’ve got a list of the healthiest cooking oils, you can make smarter swaps based on how you like to cook and what you love to eat. It’s all about finding the oil that fits your kitchen style and helps you feel your best.

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.