Q
What is the healthiest cooking oil?
⚡ Quick answer
Olive oil for low-medium heat. Avocado oil for high heat. Avoid seed oils.
The healthiest cooking oils depend on temperature and use:
For low-medium heat (sauté, dressing, finishing):
- Extra virgin olive oil (best — Mediterranean diet staple)
- Avocado oil
- Cold-pressed sesame oil (for flavour)
For high heat (frying, roasting):
- Avocado oil (smoke point 270°C)
- Refined olive oil
- Ghee (clarified butter)
- Coconut oil (high heat OK, but limit total amount)
For finishing (no heat):
- Extra virgin olive oil
- Walnut oil
- Flaxseed oil (don't heat)
- Hemp seed oil
What to AVOID:
- Vegetable oil (often soybean)
- Sunflower oil (especially refined)
- Soybean oil
- Corn oil
- Canola oil (controversial — heavily processed)
- Margarine
- Anything labeled "vegetable oil"
Why avoid seed oils: they are highly processed (chemical extraction), have very high omega-6 (inflammatory in excess), oxidise easily when heated (creates harmful compounds), and have zero traditional culinary history.
The Mediterranean evidence: olive oil consistently linked with longer life, lower heart disease, less cancer, better brain health. Use it freely.
Rule of thumb: if it has been used in cooking for 5000+ years (olive, butter, ghee, coconut, sesame), it is probably fine.
Read our full evidence-based guide on foods for the complete picture.
View Full Guide →We write from peer-reviewed research and clinical guidance. These links let you read the underlying evidence yourself rather than taking our word for it.