I've been curious about this for a long time and I know that coconut oil is very beneficial and has a high heat point but sometimes I don't want that slight coconut flavor in my food. So what else is there? The chart at the bottom gives a great run down of the oils good to use and the temperature they are best at. I have been using grapeseed oil for a while and I am interested in seeing what else is out there. I have another link related to oils on this blog that has better sources than this one but it seemed to agree with a lot of other information out there on the net so I included it. I have removed any text relating to the store or brands promoted on their site. Tip: You can get walnut oil reasonably priced from Indian stores.
While olive, canola, safflower and even sesame oils are standard in most kitchens, we offer a host of specialty oils that add nutrition as well as nuance or depth of flavor to a dish. You'll find an assortment of options at PCC, including oils that are best used raw, some that bake well, and others that are great for high-heat cooking.
Almond — With a pure, clean flavor, almond oil is extremely versatile in the kitchen. It's great for high-heat cooking, as it has a smoke point of 495° F. It's also loaded with heart-healthy monounsaturated fats.
Avocado — The rich nutritional content of avocados, including vitamin K, fiber and potassium, makes avocado oil a wonderful, healthy alternative. It's fantastic used raw in dressings, dips and marinades, but with a smoke point of 450° F, it also is well-suited for high-heat cooking, whether you're searing meat or stir-frying veggies.
Coconut — Coconut oil is high in beneficial lauric acid, which supports a healthy metabolism and has health-protecting properties. It also may help stabilize blood sugar and may lower the risk of heart disease and diabetes. Unrefined coconut oil can be used for sautéing over medium-high heat; its smoke point is 280° to 350° F. It also is superb for baking. The oil can have a bit of a coconut flavor, so it's best used in dishes where a slight taste of the tropics will marry well with the other ingredients.
Grapeseed — A fantastic, everyday cooking oil, grapeseed oil has a light, neutral taste that helps bring out the flavor of food. It also works really well for high-heat cooking thanks to its smoke point of 485° F. It's a good option for low-fat cooking too, as it has the lowest levels of saturated fat of any oil.
Walnut — Walnut oil adds great character to salads, marinades and sautés. Try drizzling it over tender spring greens, blue cheese and toasted nuts. With a smoke point of 400° F, it also can be used over high heat. Plus it's a great source of omega-3s.
Cooking with oils| Oil | Raw | Low heat | Med. heat | Med. High heat | Very high heat | Characteristics and uses |
|---|---|---|---|---|---|---|
| Low heat = 275º to 325º F • Medium heat = 325º to 350º F • Medium-high heat = 350º to 400º F • Very high heat = 400º to 495º F — Please note, oil availability may vary by store. | ||||||
| Almond, refined | X | X | X | X | X | Pure, clean flavor and a high-heat wonder. Smoke point 495º F. |
| Avocado (expeller-pressed), refined | X | X | X | X | X | Lovely texture, wonderful for searing meat, whipped potatoes and stir-fries. Smoke point 450º F. |
| Avocado (cold-pressed), unrefined | X | X | X | X | X | Lovely texture, wonderful for searing meat, whipped potatoes and stir-fries. Smoke point 500º F. |
| Canola (medium-high heat), refined | X | X | X | X | Neutral flavor, all-purpose, good for baking. Smoke point 425º F. May be genetically modified if not organic. | |
| Canola, unrefined | X | X | Mild flavor, may be genetically modified if not organic. | |||
| Coconut (virgin/extra virgin), unrefined | X | X | Lovely for cakes, pie crusts, light sautéing. Cholesterol-free. Smoke point 280º to 350º F. | |||
| Ghee | X | X | X | Wonderful in sauces, with lobster or crab, and for quick frying. | ||
| Grapeseed (expeller-pressed), refined | X | X | X | X | X | Clean, neutral taste. Smoke point 485º F. |
| Hazelnut, unrefined | X | Rich flavor. Drizzle on food or use for dipping bread. Potential allergen. | ||||
| Macadamia nut (cold-pressed), unrefined | X | Nutty, buttery flavor and higher in monounsaturates than olive oil. | ||||
| Olive (extra virgin), unrefined | X | X | Ideal for salads, raw foods, pesto and dipping bread. Smoke point 325º F. | |||
| Olive (extra light/originale), refined | X | X | X | X | Mild and tolerant of low heat. Smoke point 460º F. | |
| Peanut (expeller-pressed, vitamin E added), refined | X | X | X | X | Adds flavor to lightly cooked foods and cold dishes. Smoke point 212º to 400º F. Potential allergen. | |
| Peanut (high oleic), refined | X | X | X | X | X | Neutral flavor for tempura, fish and stir-fries. Smoke point 450º F. Potential allergen. |
| Safflower (high heat), refined | X | X | X | X | X | Mild flavor for high-heat cooking. Smoke point 450º F. |
| Safflower, unrefined | X | Delicate flavor. | ||||
| Sesame, refined | X | X | X | X | X | Adds smoky flavor to seared meats, stir-fries. Smoke point 445º F. |
| Sesame, unrefined (including toasted) | X | Aromatic, nutty, best in dressings and sauces. | ||||
| Sunflower (high oleic), refined | X | X | X | X | X | Nearly neutral flavor. Smoke point 450º F. |
| Sunflower (expeller-pressed), refined | X | X | X | X | X | Multi-purpose. Smoke point 460º F. |
| Sunflower (cold-pressed), unrefined | X | Rich flavor, best in cold dishes. | ||||
| Vegetable shortening (palm fruit), refined | X | X | X | Good for cakes, pie crusts, sautés. Not hydrogenated. | ||
| Walnut, refined | X | X | X | X | Adds character to salads, marinades and sautés. Smoke point 400º F. Potential allergen. | |
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