Cooking fats

Oils & Butters

Which cooking fats are good, which to use sparingly, which to avoid — and why.

Good choices

Avocado oil

Oil

A high-smoke-point oil rich in monounsaturated fat.

~250°C

Extra virgin olive oil

Oil

A cornerstone of healthy eating, rich in monounsaturated fat and antioxidants.

~190–200°C

Olive oil (refined / light)

Oil

Refined olive oil with a higher smoke point and milder flavour.

~230°C

Rapeseed / canola oil

Oil

A neutral, affordable oil low in saturated fat with useful omega-3.

~200–230°C

Use in moderation

Butter

Butter

A traditional dairy fat, high in saturated fat but rich in flavour.

~150°C

Coconut oil

Oil

A solid plant fat that is very high in saturated fat; use in moderation.

~175°C

Generic \"vegetable oil\" blend

Oil

Usually a refined blend (often soy, sunflower or rapeseed); quality varies.

~220°C

Ghee (clarified butter)

Butter

Butter with milk solids removed, giving a high smoke point and nutty flavour.

~250°C

Grapeseed oil

Oil

A neutral by-product oil high in polyunsaturated fat.

~215°C

Lard / dripping

Butter

Rendered animal fat with good cooking properties but high saturated fat.

~190°C

Peanut (groundnut) oil

Oil

A stable oil good for high-heat cooking, with a mild nutty flavour.

~225–230°C

Sesame oil

Oil

A flavourful oil used mainly for seasoning; toasted sesame oil is for finishing.

~175–210°C

Soybean oil

Oil

A widely used refined oil high in polyunsaturated fat.

~230°C

Sunflower oil

Oil

A common, neutral oil high in polyunsaturated fat (omega-6).

~225°C

Walnut oil

Oil

A flavourful finishing oil with omega-3, not for high heat.

~160°C

Best avoided

Flaxseed (linseed) oil

Oil

Extremely rich in omega-3 but far too delicate to cook with.

~107°C

Hard margarine / shortening

Butter

Older hard margarines can contain trans fats; best avoided.

~180°C

Palm oil

Oil

Stable and cheap, but high in saturated fat and linked to deforestation.

~230°C
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