The Best Healthy Oils to Use When Cooking

Your guide to oils that add flavor, support wellness, and make everyday meals feel intentional.

If you’ve ever stood in the grocery aisle staring at all the oil options—olive, canola, vegetable, avocado, coconut—you’re not alone. Cooking oils can be confusing, and choosing the right one can make a huge difference in how your meal tastes and how it nourishes you. Whether you’re refreshing your pantry for the new year or simply trying to cook cleaner, here are the oils worth leaning on.

Extra Virgin Olive Oil (EVOO)

Best for: everyday cooking, sautéing, roasting, dressings, drizzling
Flavor: grassy, fruity, bold
Smoke point: medium

Extra virgin olive oil is one of the most nutrient-dense oils you can use, thanks to its natural antioxidants (polyphenols) and heart-healthy monounsaturated fats. It’s cold-pressed, minimally processed, and full of natural flavor which is exactly why it elevates even the simplest dish.

Why it’s healthy:

• High in antioxidants
• Anti-inflammatory
• Great for heart and brain health
• Helps balance blood sugar
• Naturally rich in good fats
  

Use it for: sautéed vegetables, grain bowls, pan-seared fish, roasted potatoes, salad dressings, marinades, or a finishing drizzle on soups and meats.

Tip: Good EVOO is safe for everyday stove-top cooking. Its antioxidants help it remain stable under heat.

Avocado Oil

Best for: high-heat cooking, grilling, roasting, frying
Flavor: mild, clean, buttery
Smoke point: very high

If you want one oil that can handle almost anything, avocado oil is your kitchen workhorse. It’s pressed from the flesh of the avocado and is incredibly stable at high temperatures.

Why it’s healthy:

• High in monounsaturated fats
• Neutral flavor (plays well with any cuisine)
• Maintains nutrients even when heated
• Supports healthy cholesterol

Use it for: sheet-pan dinners, stir-fry, air fryer recipes, searing meats, or anytime you want a neutral oil that won’t compete with your seasonings.

Coconut Oil

Best for: baking, medium-heat cooking, curries, sautéing
Flavor: lightly sweet and tropical
Smoke point: medium

Coconut oil has made its way into many kitchens for a reason—it’s flavorful, stable, and incredibly versatile.

Why it’s healthy:

• Natural source of medium-chain triglycerides (MCTs), which the body uses quickly for energy
• Contains antibacterial and antimicrobial properties
• Great as a butter substitute in dairy-free baking
  

Use it for: baked goods, curries, oatmeal, sautéed veggies, and dishes where a hint of coconut flavor feels welcome.

Ghee (Clarified Butter)

Best for: medium to high heat cooking, skillet dishes, sautéing, finishing
Flavor: rich, nutty, buttery
Smoke point: high

Ghee is butter—but with the milk solids removed—leaving behind a pure, golden fat that can handle higher heat than traditional butter.

Why it’s healthy:

• Rich in fat-soluble vitamins (A, D, E, K)
• Lactose-free
• High in conjugated linoleic acid (CLA), linked to improved metabolic health
• Deep, buttery flavor
  

Use it for: scrambled eggs, skillet potatoes, seared chicken, roasted vegetables, drizzling over popcorn or rice bowls.

Sesame Oil

Best for: finishing oil, Asian-inspired dishes
Flavor: toasty, nutty, aromatic
Smoke point: medium

Sesame oil isn’t a primary cooking oil—it’s more of a flavor booster and finishing touch. A little goes a long way.

Why it’s healthy:

• Contains sesamol and sesamin, powerful antioxidants
• Adds depth without needing heavy sauces
• Supports heart health
  

Use it for: drizzling over stir-fry, noodle bowls, fried rice, or roasted veggies.

Walnut & Other Nut Oils (Used Sparingly)

Best for: salads, finishing touches, flavor
Flavor: deep, nutty, aromatic
Smoke point: low

Nut oils are delicate and should never be used for high heat, but they shine as finishing oils.

Why they’re healthy:

• High in omega-3 fatty acids
• Full of healthy plant compounds
• Add natural depth to salads + roasted vegetables
  

Use it for: vinaigrettes, drizzling over warm grains, finishing soups, or enhancing roasted root veggies.

Oils to Limit (or Leave Behind)

While they’re cheap and common in packaged foods, these oils offer very little nutrition:

• Vegetable oil
• Canola oil
• Soybean oil
• Corn oil
• Cottonseed oil
  

These oils are heavily refined, often processed with chemicals, high in inflammatory omega-6 fats, and stripped of flavor and nutrients.

How to Build a Healthy Oil Pantry

You don’t need 20 bottles. You just need the right ones.

A simple, balanced kitchen can rely on:

• Extra Virgin Olive Oil: daily cooking + finishing
• Avocado Oil: high-heat cooking
• Coconut Oil or Ghee: baking + richer flavor
• Sesame or Walnut Oil: finishing oil for depth
  

With these, you can cook nearly any cuisine, stay consistent with healthy habits, and keep your meals full of flavor—not filler.