10 Popular Cooking Oils for Every Dishes

Global List, Best Uses, and Historical Insights

Here's a curated list of cooking oils from around the world, their best culinary applications, and fascinating historical or cultural context.

Global Cooking Oils & Their Best Uses

1. Olive Oil

Origin: Mediterranean (domesticated ~6,000 years ago)

Best For: Sautéing, dressings, Mediterranean dishes

Smoke Point: 350°F (extra virgin), 465°F (refined)

Health: Rich in monounsaturated fats and antioxidants; linked to reduced heart disease risk

Fun Fact: Ancient Greeks awarded olive oil as prizes in athletic competitions—1,000 gallons for Panathenaic Games winners

2. Avocado Oil

Origin: Central America

Best For: High-heat frying (520°F smoke point), baking, grilling

Health: High in oleic acid (anti-inflammatory) and vitamin E

Fun Fact: Aztecs used avocado pulp for skincare long before its oil became a culinary staple

3. Sesame Oil

Origin: Asia/Africa

Best For: Stir-fries (refined, 410°F) or finishing dishes (toasted)

Smoke Point: 410°F (refined)

Health: Contains sesamol (antioxidant) and may improve blood sugar control

Fun Fact: Used in ancient Egyptian medicine and Chinese cuisine for over 2,500 years

4. Coconut Oil

Origin: Tropics (Southeast Asia, Pacific Islands)

Best For: Baking, low-heat sautéing (350°F smoke point)

Smoke Point: 350°F

Health: High in saturated fats; debated for heart health but popular in ketogenic diets

Fun Fact: Traditional Ayurvedic medicine uses coconut oil for hair and skin treatments

5. Palm Oil

Origin: West Africa (now dominated by Indonesia/Malaysia)

Best For: Commercial frying (high stability) and processed foods

Health: Controversial due to saturated fat content; linked to deforestation

Fun Fact: Used in ancient Egyptian lamps and soap-making

6. Sunflower Oil

Origin: North America

Best For: Frying (450°F smoke point), salad dressings

Smoke Point: 450°F

Health: High in vitamin E; "high-oleic" varieties are heart-healthier

Fun Fact: Ukraine and Russia produce ~60% of the world’s sunflower oil

7. Canola Oil (Rapeseed)

Origin: Canada (genetically modified from rapeseed)

Best For: Baking, frying (400°F smoke point)

Smoke Point: 400°F

Health: Low in saturated fat; criticized for processing methods (hexane solvents)

Fun Fact: Name derives from "Canadian oil, low acid"

8. Peanut Oil

Origin: South America

Best For: Deep-frying (450°F), Asian dishes

Smoke Point: 450°F

Health: Rich in vitamin E; unrefined versions retain nutrients

Fun Fact: A staple in Southern U.S. cuisine for frying turkey

9. Ghee (Clarified Butter)

Origin: Ancient India

Best For: High-heat cooking (485°F), Ayurvedic recipes

Smoke Point: 485°F

Health: Lactose-free; contains butyrate (anti-inflammatory)

Fun Fact: Used in Hindu rituals as a sacred offering

10. Safflower Oil

Origin: Middle East

Best For: High-heat frying (510°F), neutral flavor

Smoke Point: 510°F

Health: High in linoleic acid (omega-6); moderation advised

Fun Fact: Ancient Egyptians used safflower petals for dyes and cosmetics

Historical & Cultural Tidbits

• Whale Oil to Vegetable Oils: In the 1800s, whale oil was replaced by cottonseed oil (Crisco) for candles and cooking, marking the rise of industrial vegetable oils.
• Globalization of Oils: Over 69% of crops in national diets today originated elsewhere (e.g., soybeans from East Asia, sunflowers from the Americas).
• Olive Oil in Antiquity: Ancient Greeks anointed athletes with olive oil and used it as currency.

Comparison: Best Oil for Each Dish

Dish Type	Recommended Oils	Why?
Stir-Fries	Sesame (toasted), Peanut, Avocado	High smoke points + flavor enhancement
Deep-Frying	Avocado, Safflower, Sunflower	Stability at high heat
Baking	Coconut, Canola, Butter/Ghee	Moist texture; neutral or rich flavor
Salad Dressings	Extra Virgin Olive, Flaxseed, Walnut	Robust flavors + omega-3 retention
Mediterranean	Olive, Sesame (untoasted)	Cultural authenticity + health benefits

Key Takeaways

• Healthiest Choices: Olive, avocado, and high-oleic sunflower oils for balanced fats and antioxidants
• Avoid: Partially hydrogenated oils (trans fats) and overused palm oil (environmental impact)
• Historical Legacy: Oils like olive and sesame have shaped cuisines and economies for millennia, while modern oils reflect industrialization