What is the healthiest fat for cooking?

January 7, 2026 •

5 min read

According to a study published by Diet vs. Disease, extra virgin olive oil was found to be the most stable and safest fat to cook with, especially when compared to seed oils. But what is the healthiest fat for cooking, and how does it change based on your cooking method? This article will break down the science behind cooking fats to help you make informed decisions in the kitchen.

Quick Summary

This guide examines the health aspects of various cooking fats, differentiating between unsaturated and saturated types. It explores the significance of an oil's smoke point and how different fats, like olive oil and avocado oil, perform under various heating conditions. We also cover fats to avoid and how to incorporate healthier options into your diet.

Key Points

Prioritize Unsaturated Fats: Focus on monounsaturated fats (MUFAs) from olive and avocado oil and polyunsaturated fats (PUFAs) for cold dishes, as they are generally healthier for your heart.
Match Fat to Cooking Temperature: Use oils with a high smoke point, like avocado or refined olive oil, for high-heat cooking, and oils with a medium smoke point, like extra virgin olive oil, for sautéing and baking.
Extra Virgin Olive Oil is a Versatile Winner: Loaded with antioxidants and heart-healthy monounsaturated fats, EVOO is a great all-purpose oil for most cooking, baking, and dressing needs.
Use Saturated Fats in Moderation: While stable for high heat, saturated fats found in coconut oil and ghee should be used sparingly due to their link to higher LDL cholesterol levels.
Avoid Trans Fats and Highly Refined Oils: Steer clear of trans fats in margarine and shortening and limit highly refined vegetable oils that can produce harmful compounds when heated.
Cold-Pressed is Often Best: Opt for minimally processed, cold-pressed oils like EVOO to preserve the most beneficial nutrients and antioxidants.

The Science of Cooking Fats: Unpacking the Basics

Before determining what is the healthiest fat for cooking, it's important to understand the fundamental differences between various types of fats. The key distinction lies in their chemical structure, which dictates how they react to heat.

Unsaturated Fats: Monounsaturated and Polyunsaturated

These fats are liquid at room temperature and are often considered "good" fats for heart health. They are abundant in plant-based oils and include two main types:

Monounsaturated Fats (MUFAs): These fats have one double carbon bond in their structure. Olive oil and avocado oil are excellent sources of MUFAs and are known for their protective effects on the heart. MUFAs are relatively stable and can be used for moderate-heat cooking.
Polyunsaturated Fats (PUFAs): These fats have multiple double carbon bonds, making them less stable and more susceptible to oxidation when heated. Examples include sunflower oil, grapeseed oil, and corn oil. Due to their instability, they are generally best used for cold applications like salad dressings.

Saturated Fats: Stability and Concerns

Saturated fats are solid at room temperature and primarily found in animal products, as well as tropical oils like coconut and palm oil. Their chemical structure is stable and resistant to oxidation when heated, which is why they are often used for high-heat cooking. However, excessive consumption of saturated fat is linked to an increase in "bad" LDL cholesterol and a higher risk of heart disease. While some recent studies have offered conflicting information, major health organizations continue to recommend limiting saturated fat intake.

Matching the Fat to the Cooking Method

Choosing the right fat depends heavily on the cooking temperature. Heating an oil past its smoke point causes it to break down, lose beneficial nutrients, and produce harmful compounds known as free radicals.

High-Heat Cooking: Searing, Roasting, and Deep-Frying

For methods that require high temperatures, you need a fat with a high smoke point and good oxidative stability. While some people historically avoided olive oil for high heat, recent studies show extra virgin olive oil is quite stable due to its high antioxidant content.

Avocado Oil: With a smoke point around 520°F (271°C), avocado oil is an excellent choice for high-heat cooking and frying. It is rich in heart-healthy monounsaturated fats.
Refined Olive Oil: Lighter and more processed than its extra virgin counterpart, refined olive oil has a higher smoke point (around 465°F / 240°C) and is suitable for high-temperature cooking.
Safflower Oil (High-Oleic): High-oleic safflower oil is rich in monounsaturated fats and has a high smoke point, making it another stable option for high-heat applications.
Ghee: This clarified butter has a high smoke point and adds a rich, nutty flavor to dishes. It is a saturated fat but can be a good option for specific high-heat needs when used in moderation.

Moderate-Heat Cooking: Sautéing and Baking

For medium-temperature cooking, you have more flexibility to choose based on flavor and health benefits.

Extra Virgin Olive Oil (EVOO): EVOO has a medium smoke point (around 325-375°F / 160-190°C) and is a cornerstone of the heart-healthy Mediterranean diet. It is loaded with antioxidants and is perfect for sautéing vegetables, baking, and creating sauces.
Sesame Oil: With a smoke point of 410°F (210°C) for refined versions, sesame oil is excellent for stir-frying and general cooking, adding a distinctive nutty flavor.

No-Heat Applications: Dressings and Finishing

Certain delicate oils should not be heated at all to preserve their nutritional integrity and flavor.

Flaxseed Oil: Very rich in omega-3 fatty acids, flaxseed oil has a very low smoke point and is best used for dressings or drizzling over finished dishes.
Walnut Oil: This oil has a distinct nutty flavor but is also best reserved for cold applications due to its low smoke point.

Comparison of Common Cooking Fats


Fat Type	Primary Fat Content	Unrefined Smoke Point	Best For	Heart Health	Notes
Extra Virgin Olive Oil	Monounsaturated	325-375°F (160-190°C)	Sautéing, Baking, Dressings	Excellent	Rich in antioxidants
Avocado Oil	Monounsaturated	520°F (271°C)	High-Heat Searing, Roasting	Excellent	Neutral flavor, high smoke point
Coconut Oil (Virgin)	Saturated	350°F (175°C)	Sautéing, Baking (moderate heat)	Use Sparingly	High saturated fat, adds coconut flavor
Refined Olive Oil	Monounsaturated	465°F (240°C)	High-Heat Cooking, Frying	Good	Higher smoke point, less antioxidants than EVOO
Safflower Oil (High-Oleic)	Monounsaturated	510°F (265°C)	High-Heat Frying, Roasting	Good	Neutral flavor
Sesame Oil	Mono-/Polyunsaturated	350-410°F (175-210°C)	Stir-Frying, Sautéing	Good	Mild nutty flavor
Ghee (Clarified Butter)	Saturated	450-485°F (232-250°C)	Searing, Frying	Use Sparingly	Rich, buttery flavor
Vegetable Oil (Blend)	Polyunsaturated	400-500°F (204-260°C)	Frying, Baking	Avoid/Limit	Highly refined, fewer nutrients

What to Avoid: Unhealthy Fats for Cooking

While many fats offer health benefits, some should be limited or avoided in cooking due to their high saturated fat content or instability when heated.

Trans Fats (Margarine, Shortening): Artificially created via hydrogenation, trans fats have been shown to increase bad LDL cholesterol and decrease good HDL cholesterol, significantly raising the risk of heart disease. Many health guidelines recommend avoiding them completely.
Highly Refined Seed Oils: Some common vegetable oils (like corn, soy, and grapeseed) are highly refined, which strips them of beneficial polyphenols and vitamins. Despite having high smoke points, some studies suggest they can produce higher levels of harmful compounds when heated compared to more stable oils.

Conclusion: Choosing the Right Healthy Fat

Ultimately, there is no single "healthiest" fat for all cooking scenarios. The best approach is to choose your fat based on the cooking method and prioritize minimally processed options rich in healthy unsaturated fats. For most everyday cooking, extra virgin olive oil is an excellent, versatile choice, packed with antioxidants and heart-healthy compounds. For high-heat applications like deep frying or searing, avocado oil is a superior option due to its high smoke point and similar monounsaturated fat profile. When using fats high in saturated fat, such as coconut oil or ghee, it is best to do so in moderation. By understanding the properties of different fats and matching them to your needs, you can make healthier and more delicious meals.

For more in-depth nutritional guidance, you can refer to resources like The Nutrition Source at the Harvard T.H. Chan School of Public Health, which provides valuable information on fats and other dietary components.

Frequently Asked Questions

Both olive oil and avocado oil are excellent, heart-healthy choices rich in monounsaturated fats and antioxidants. Avocado oil has a higher smoke point, making it better for high-heat cooking like searing and deep-frying, while extra virgin olive oil is ideal for moderate-heat cooking, baking, and dressings.

Yes, it is perfectly safe to cook with extra virgin olive oil (EVOO) at low to moderate temperatures, such as for sautéing and baking. While it has a lower smoke point than refined oils, its high antioxidant content helps it resist oxidation during cooking better than previously thought.

Coconut oil is predominantly composed of saturated fat, which has been linked to an increase in "bad" LDL cholesterol. For this reason, many health organizations recommend limiting its consumption, though it can still be used sparingly for flavor in certain dishes.

The smoke point is the temperature at which an oil begins to smoke and break down. When this happens, the oil loses its beneficial nutrients and can produce harmful free radicals. It's important to choose an oil with an appropriate smoke point for your cooking method to maintain its stability and health benefits.

Highly refined vegetable oils, such as corn and soybean oil, are stripped of beneficial nutrients and antioxidants during processing. Some studies suggest they can produce more harmful compounds when heated compared to less refined oils, despite having higher smoke points, so it's best to limit their use.

For cold applications like salad dressings, unrefined oils like extra virgin olive oil, flaxseed oil, and walnut oil are excellent choices. They offer superior flavor and retain their nutritional benefits, as they are not subjected to heat.

Ghee, or clarified butter, has a higher smoke point than regular butter because the milk solids have been removed. This makes it more stable for high-heat cooking. However, both are saturated fats and should be used in moderation.