Comparing Cooking Oils Around the World: A Comprehensive Guide

Cooking oils are an essential part of cuisines worldwide, from the olive groves of the Mediterranean to the dairies of India. Each oil or fat brings unique flavors, cooking properties, and health effects. In this guide, we’ll explore plant-based oils, animal-derived fats, and industrial products like margarine, comparing their sources, flavors, smoke points, best uses, and health impacts in a friendly, practical way.

Whether you’re frying up crispy samosas, tossing a salad, baking a cake, or stir-frying a quick weeknight meal, choosing the right oil can make a big difference. Let’s dive into the world of cooking oils and fats!

Plant-Based Cooking Oils

Plant-based oils are extracted from seeds, nuts, fruits, or grains. They include some of the most popular and healthy oils, as well as neutral oils for all-purpose cooking. Below we compare a range of vegetable oils used around the world.

Olive Oil (Extra-Virgin & Refined)

Source: Olive oil is pressed from olives, the fruit of the olive tree, native to the Mediterranean region. Extra-virgin olive oil (EVOO) is the first cold press with minimal processing, while “light” or refined olive oil is further filtered. Olive oil has been treasured since ancient times – Homer famously called it “liquid gold”.

Flavor: EVOO has a distinctive greenish-gold color and a fruity, peppery, slightly bitter flavor. Refined or light olive oil is paler and has a neutral taste, making it suitable when you don’t want a strong olive flavor.

Smoke Point: Extra-virgin olive oil has a low smoke point around **374°F (190°C)**. This means it can start to burn at moderate heat. In fact, EVOO is best used raw or at lower heats (under ~375°F) to preserve its nutrients. Refined “light” olive oil, however, can handle roughly **470°F (243°C)**, suitable for sautéing or even frying.

Best Uses: Use EVOO for salad dressings, dips, and drizzling on finished dishes to enjoy its rich flavor and antioxidants. It’s also fine for gentle sautéing or roasting under 375°F. Light or refined olive oil (or regular pure olive oil blends) can be used for higher-heat cooking like frying, grilling or baking, especially when you want less olive taste.

Health Impact: Olive oil is often hailed as one of the healthiest fats. It’s high in monounsaturated fat (~73% oleic acid) which is heart-healthy, and EVOO is packed with vitamin E and polyphenol antioxidants. These compounds have been linked to benefits like improved heart health and even cancer prevention. Replacing saturated fats with olive oil can help lower “bad” LDL cholesterol. EVOO is a cornerstone of the Mediterranean diet, associated with longevity. For maximum health benefit, use extra-virgin raw or minimally heated to preserve nutrients.

Fun Fact: In the ancient world, premium olive oil was so valued that it was used not just for food but also for medicine, skin care, and lamp fuel – truly “liquid gold” to those cultures!

Avocado Oil

Source: Avocado oil is pressed from the creamy flesh of avocados, rather than a seed. This tropical fruit oil has surged in popularity recently, thanks in part to the healthy eating movement.

Flavor: Avocado oil has a mild, buttery flavor and light green hue. It’s often described as similar to olive oil but more neutral, allowing other ingredients to shine. Refined avocado oil is especially neutral in taste, while unrefined retains a subtle avocado essence.

Smoke Point: Avocado oil is a high-heat superstar. Refined avocado oil boasts one of the highest smoke points of any plant oil at about **520°F (271°C)**. Even unrefined avocado oil can often be used up to ~480°F (249°C). This means you can fry, sear, and grill with avocado oil without it breaking down.

Best Uses: Thanks to its exceptionally high smoke point, refined avocado oil is ideal for frying, deep-frying, searing steaks, stir-frying, and roasting. It’s also great for grilling or any high-temperature technique. Unrefined (extra-virgin) avocado oil can be used in dressings or medium-heat cooking, and its buttery flavor even works as a finishing oil on veggies or toast.

Health Impact: Avocado oil is rich in heart-healthy monounsaturated fats (similar to olive oil). It also contains vitamin E and lutein, which is good for eye health. Research suggests it may have cardiovascular benefits. Because it’s mostly unsaturated fat, it can help improve cholesterol balance when used instead of saturated fats. Avocado oil’s healthy fat profile and vitamin content make it a smart choice, though it tends to be more expensive than other oils.

Fun Fact: Avocado oil is one of the few edible oils extracted from a fruit pulp (along with olive oil). Its ability to handle high heat actually beats olive oil in smoke point, making it a favorite for healthy high-temperature cooking.

Coconut Oil

Source: Coconut oil comes from the white kernel of coconuts. It is typically extracted by pressing the coconut meat. You’ll find virgin (unrefined) coconut oil, which is minimally processed and retains a coconut aroma, and refined coconut oil, which is deodorized and neutral.

Flavor: Virgin coconut oil carries a sweet, coconut flavor and aroma – you’ll notice a tropical, nutty taste in foods cooked with it. Refined coconut oil, on the other hand, has a much more neutral taste and very mild scent. Coconut oil is unique in that it’s solid at room temperature (it looks white like shortening or lard when cool) and melts to a clear liquid when warmed.

Smoke Point: Coconut oil’s smoke point depends on type. Unrefined (virgin) coconut oil has a low smoke point of around **350°F (177°C)**. Refined coconut oil can go up to roughly **450°F (232°C)**. This means virgin coconut oil is not suitable for high heat or deep frying, while refined can handle medium-high heat. Still, compared to many oils, even refined coconut oil’s smoke point is only moderate.

Best Uses: Because virgin coconut oil has a low smoke point, use it for no-heat or low-heat purposes: in baking (it’s great in cookies and cakes as a butter substitute), light sautéing, or spreading on toast. It adds a lovely coconut flavor to curries and stir-fries if you keep the heat gentle. Refined coconut oil (neutral flavor) can be used for sautéing, pan-frying, or roasting at moderate temperatures. Many people also use coconut oil in baking (it can replace butter 1:1 in vegan recipes). Avoid using coconut oil for prolonged high-heat frying, as it can break down and form harmful compounds if overheated.

Health Impact: Coconut oil is controversial in health circles. It is very high in saturated fat (about 92%) – higher than butter. Uniquely, a large portion of its fat is medium-chain triglycerides (MCTs) like lauric acid, which are metabolized differently than long-chain fats. Some studies suggest MCTs may slightly raise HDL (“good”) cholesterol, but coconut oil also tends to raise LDL (“bad”) cholesterol due to the saturated fat. On the plus side, coconut oil’s saturation makes it more oxidation-resistant during cooking (less prone to rancidity). Still, most nutritionists recommend using it in moderation. Virgin coconut oil does contain some antioxidants (which get destroyed at high heat anyway). Bottom line: enjoy coconut oil’s flavor occasionally, but it’s not as heart-healthy as unsaturated plant oils.

Fun Fact: Movie theater popcorn owes its delicious aroma to coconut oil. For decades, theaters used coconut oil to pop corn, giving that rich buttery flavor (it’s shelf-stable and yields crunchy popcorn). In the 1990s, concerns about the high saturated fat in movie popcorn made headlines – but many gourmet popcorn makers still swear by coconut oil for the best taste!

Palm Oil (Red Palm)

Source: Palm oil is extracted from the red fruit of the oil palm tree, originally from West Africa but now widely grown in Southeast Asia. Red palm oil is the unrefined version, with a bold orange-red color from its carotene content. There’s also palm kernel oil, from the palm seed, which is a different product (more saturated, used in processed foods and cosmetics).

Flavor: Unrefined red palm oil has an earthy, nutty taste and a vivid color that can turn food golden or orange. Some describe the flavor as carrot-like or pumpkin-like due to the carotenoids. Refined palm oil is pale and neutral in flavor (and often the version used commercially).

Smoke Point: Palm oil is very heat-stable. Refined palm oil’s smoke point is about **450°F (232°C)**, similar to other high-heat oils. Red palm (unrefined) also has a relatively high smoke tolerance around 450°F, which is unusual for an unrefined oil – likely due to its high saturated fat content keeping it stable.

Best Uses: Palm oil’s high smoke point and stability make it good for frying and deep-frying. In West African and Southeast Asian cuisines, red palm oil is used for frying stew bases and curries, lending a distinct color and flavor. It’s also used in baking or sautéing. However, because of its strong taste, red palm oil is usually used in traditional recipes that welcome its flavor. Refined palm oil (which is flavorless) is widely used in commercial frying (fast food) and in packaged goods.

Health Impact: Palm oil is about 50% saturated fat (mostly palmitic acid) and the rest monounsaturated and a bit of polyunsaturated. Nutritionally, it’s similar to animal fats. Red palm oil retains vitamin E and a high level of beta-carotene (which gives it the red color), offering some antioxidant benefits. Some research suggests unrefined red palm oil may help reduce atherosclerosis risk due to these compounds. However, the high saturated fat can raise LDL cholesterol if consumed in excess. Palm oil is free of trans fats and is stable for frying, which some food industries have used as a “less bad” alternative to partially hydrogenated oils. Environmental note: Palm oil’s huge demand has led to deforestation and habitat loss in countries like Indonesia. Many consumers choose to avoid palm oil for environmental and ethical reasons. If you do use it, look for sustainably sourced palm oil.

Fun Fact: In some tropical countries, red palm oil is known as a health tonic because of its rich vitamin A precursors. During World War II, Allied soldiers in West Africa reportedly consumed red palm oil to ward off vitamin A deficiency. Also, palm oil is the world’s most produced vegetable oil (tied with soybean oil) – it’s found in everything from chocolate and peanut butter to soap and biodiesel!

Canola Oil (Rapeseed)

Source: Canola oil comes from the rapeseed plant, a variety of the mustard family. “Canola” was developed by Canadian researchers in the 1970s – the name comes from "Can(ada) + ola," meaning Canadian oil. It was bred to have low levels of erucic acid, making it safe and pleasant for consumption (traditional rapeseed oil had components less suitable for food).

Flavor: Canola oil is light-colored and very neutral in flavor. It has little aroma, which makes it versatile for cooking without affecting the taste of the dish. This neutrality is by design – canola is typically highly refined to remove impurities, resulting in a bland taste.

Smoke Point: Canola oil has a medium-high smoke point, typically around **400°F (204°C)**. Some sources cite up to ~450°F for refined canola. In general, it handles most cooking methods: you can fry or bake with it, but extremely high-temperature searing might push it to its limits.

Best Uses: Canola is a true all-purpose cooking oil. Use it for stir-frying, sautéing, deep-frying, baking, roasting, and grilling. Because it’s flavorless, it’s ideal in recipes where you don’t want any assertive oil taste – like delicate cakes, mayonnaise, or vinaigrettes (if you prefer a neutral base). It’s also inexpensive, so it’s often the go-to oil for large batch frying and restaurant use.

Health Impact: Canola oil is often promoted as a heart-healthy choice. It’s very low in saturated fat (around 7%) and high in monounsaturated fat (~63%). It also contains a decent amount of omega-3 alpha-linolenic acid (about 9-11%), which is beneficial for heart health. The American Heart Association has considered canola a good option due to its favorable fat profile. However, health information on canola can be conflicting. Because most canola is heavily processed and chemically extracted, some natural food enthusiasts are wary of it. There is also a lot of canola that is genetically modified (GMOs), which may concern some consumers (though GM canola oil itself is chemically identical to non-GM). Overall, canola has less saturated fat than olive oil and a good omega-6:omega-3 ratio (about 2:1), making it nutritionally solid. If possible, choose cold-pressed or organic canola for fewer processing residues.

Fun Fact: Canola oil was developed as a food-grade oil in Canada, and the name “canola” literally stands for Canadian Oil, Low Acid. In Europe and elsewhere, it’s often just referred to as rapeseed or rapeseed oil (the terms can be interchangeable in some countries). Also, canola’s rise knocked traditional oils like lard off the shelf in many kitchens due to aggressive marketing of its “healthier and lighter” profile.

Sunflower & Safflower Oil

Source: Sunflower oil is extracted from sunflower seeds, and safflower oil from the seeds of the safflower plant. These two oils are similar in many respects – both plants are part of the daisy family and produce oils high in unsaturated fats. Nowadays, there are different varieties (high-oleic vs. high-linoleic) of these oils.

Flavor: Both sunflower and safflower oils are light in color and mild in taste. They have a neutral, sometimes slightly nutty flavor but essentially they let other ingredients shine. This makes them popular in commercial food production and for those who dislike strong-tasting oils.

Smoke Point: Refined sunflower and safflower oils have very high smoke points – often around 440–450°F (227–232°C) for refined sunflower and up to 475–500°F for refined safflower (especially the high-oleic safflower). Unrefined versions, however, have low smoke points (~225°F for cold-pressed), so most cooking use is with the refined oil. High-oleic sunflower/safflower (breeds higher in monounsaturated fat) are more heat-stable than the standard types.

Best Uses: High-heat frying and deep-frying are common uses for refined sunflower and safflower oil, thanks to their heat tolerance. They are also great for stir-frying, searing, roasting, and grilling. In baking, their neutral taste is an asset – they won’t interfere with flavors. Sunflower oil is often used in making mayonnaise, salad dressings, and sauces for a neutral base. Do note: while the smoke point is high, recent research suggests that sunflower oil can produce more aldehydes (toxic compounds) than some other oils when heated for a long time. For safety, it’s recommended to use these oils for moderate heat or short-duration frying and avoid repeatedly reusing the oil.

Health Impact: Sunflower and safflower oils are high in polyunsaturated fats (especially omega-6 linoleic acid) unless you choose the high-oleic versions which are high in monounsaturated fat. Standard sunflower oil may be about 60-70% linoleic acid (omega-6) – while this can help lower LDL cholesterol, excessive omega-6 intake with low omega-3 can be pro-inflammatory. High-oleic sunflower/safflower oils have mostly monounsaturated fat and much less polyunsaturated, making them more stable and arguably healthier for cooking. Both oils are naturally rich in vitamin E (one tablespoon of sunflower oil can provide a significant portion of daily vitamin E). However, because these oils are prone to oxidation at high heat, using them repeatedly for deep frying could create harmful byproducts. If you use sunflower/safflower oil, opt for high-oleic versions for better heat stability. Overall, they are cholesterol-free and low in saturated fat (~10% or less), which is good, but balance them with some omega-3 sources in your diet.

Fun Fact: Safflower oil was once known as “poor man’s olive oil” because its light taste could mimic olive oil in cooking. On the other hand, sunflower oil is so popular in Ukraine and Russia that it’s a symbol of national cuisine – Ukraine is one of the largest producers of sunflower oil in the world, and sunflower oil is traditionally used for preserving vegetables (pickles) and frying foods there.

Peanut Oil (Groundnut Oil)

Source: Peanut oil is pressed from the peanut (groundnut) legume. It’s a staple in Chinese, South Asian, and African cooking. You’ll find refined peanut oil, which is common for frying (and usually allergen-free because refining removes the peanut proteins), and unrefined or roasted peanut oil, which has a stronger aroma and flavor.

Flavor: Refined peanut oil has a mild, neutral taste with a slight peanut aroma. Unrefined peanut oil (often used as a finishing oil) has a distinct nutty, roasted peanut flavor and a deep golden color. The mild flavor of refined peanut oil makes it versatile – it doesn’t make your food taste like peanuts, contrary to what some expect, unless you use an aromatic roasted type.

Smoke Point: Peanut oil is excellent for high heat. Refined peanut oil typically has a smoke point of about **450°F (232°C)**. This high smoke point is one reason it’s so popular for deep-frying turkey or french fries. Unrefined peanut oil, by contrast, smokes at a much lower temperature (~320°F/160°C), so it should only be used for low-heat applications or added at the end for flavor.

Best Uses: With its high smoke point, refined peanut oil is ideal for stir-frying and deep-frying – it’s a go-to in Asian cuisines for wok cooking. It’s often used for frying foods like french fries, fried chicken, and tempura because it can handle the heat and has a clean flavor. Peanut oil is also great for searing and grilling. Many fast-food restaurants historically used peanut oil for its frying quality. Unrefined peanut oil (the aromatic kind) is more for salad dressings, marinades, or drizzling on a dish to impart a rich peanut flavor once cooking is done.

Health Impact: Peanut oil is composed of about 50% monounsaturated fat (oleic acid), ~30% polyunsaturated (mainly omega-6 linoleic), and ~20% saturated fat. Its balanced profile means it can support heart health by improving cholesterol ratios when used instead of butter or lard. It’s a good source of vitamin E in its unrefined form. However, because of the ~30% polyunsaturated content, repeatedly heating peanut oil (like in a fryer) can oxidize those PUFAs, so fresh oil is best. The high MUFA content gives peanut oil some stability and a long shelf life. One consideration: if you have a severe peanut allergy, highly refined peanut oil is generally considered safe (the proteins are removed) – but cold-pressed peanut oil could trigger allergies. Always check labels if that’s a concern. Overall, peanut oil is heart-healthy in moderation but as with any oil, portion size matters since it’s calorie-dense.

Fun Fact: The famous inventor George Washington Carver in the early 1900s pioneered over 300 uses for peanuts, including peanut oil massages for polio patients. And did you know Rudolf Diesel (inventor of the diesel engine) demonstrated his engine running on peanut oil in 1900? Peanut oil was seen as a promising biofuel even back then!

Sesame Oil (Light & Toasted)

Source: Sesame oil comes from sesame seeds. There are two main types: light (untoasted) sesame oil, which is usually pale yellow and pressed from raw sesame seeds; and dark (toasted) sesame oil, which is made from roasted sesame seeds and is a deep amber-brown color. Sesame oil has been used in India, China, Japan, and the Middle East for thousands of years.

Flavor: Light sesame oil has a neutral to slightly nutty flavor and aroma. It’s relatively mild. Dark toasted sesame oil, however, has a very strong nutty, toasty aroma – a little goes a long way. It adds a burst of umami and roasted flavor to dishes (think of that unmistakable flavor in a sesame vinaigrette or a drizzle over stir-fry).

Smoke Point: Regular (refined) sesame oil has a medium-high smoke point around **410°F (210°C)**, so it can be used for general cooking. Unrefined sesame oil (which usually corresponds to the toasted variety) is lower, about **350°F (177°C)**. In practice, toasted sesame oil is used more as a finishing flavoring rather than a frying medium due to that lower smoke point and strong taste.

Best Uses: Light sesame oil is versatile – great for stir-frying, sautéing, and roasting with an Asian flair. It’s commonly used in tempura frying and general-purpose cooking in East Asian cuisines because of its decent heat tolerance and neutral taste. Dark toasted sesame oil is not really for high-heat cooking; instead, use it as a condiment or flavor enhancer: drizzle a teaspoon over noodles, fried rice, or soup just before serving, or whisk it into dressings and marinades. In Chinese cooking, a small amount of toasted sesame oil is added at the end of cooking for fragrance. Light sesame oil can also be blended with other oils for deep-frying to impart a subtle flavor.

Health Impact: Sesame oil is about 40% monounsaturated, 40% polyunsaturated, and 20% saturated fat – somewhat similar to peanut oil in composition. It’s notably rich in antioxidants like sesamol and sesamin which help it resist rancidity and may confer health benefits. These compounds have anti-inflammatory properties. Sesame oil also contains vitamin E and phytosterols which can help lower cholesterol. In traditional medicine (Ayurveda), sesame oil is valued for massage and therapeutic uses due to its nutrients. From a heart health perspective, sesame oil can be a good choice among cooking oils – studies have shown it may modestly reduce blood pressure and LDL cholesterol when used regularly. As always, moderation is key, but sesame oil provides a flavorful way to get healthier fats into your diet.

Fun Fact: Open sesame! Sesame seeds (and their oil) are among the oldest condiments – the phrase “open sesame” from Ali Baba and the Forty Thieves reflected the magical reputation of the sesame seed. In ancient Babylon, women are said to have used a mixture of sesame and honey (halvah) to prolong youth and beauty. And in Korea, kings were historically massaged with sesame oil for its therapeutic properties.

Soybean Oil (Vegetable Oil)

Source: Soybean oil is pressed from soybeans and is one of the most produced oils globally. Often when you see generic “vegetable oil” on a label, it’s primarily soybean oil or a blend including soy.

Flavor: Soybean oil is light in color and neutral in flavor, though it may have a slight bean-like undertone when unrefined. Most commercial soybean oil is refined, bleached, and deodorized (RBD) to make it as flavorless as possible. This neutrality makes it a versatile base for many processed foods and a standard cooking oil in households.

Smoke Point: Refined soybean oil has a high smoke point, around **450°F (232°C)**. That makes it suitable for high-heat applications. It’s stable enough for deep-frying and often used in commercial fryers. Unrefined or cold-pressed soybean oil is rare (soy oil is almost always used in refined form for cooking).

Best Uses: Soybean-derived vegetable oil is a true workhorse: use it for frying, baking, roasting, and general cooking. It’s the default oil for many homes due to low cost and flavorlessness. It’s also heavily used in salad dressings, margarine, and packaged snack foods. In Asian cuisine, unrefined soybean oil (sometimes sold as “salad oil”) might be used raw for dressing cold dishes like Chinese salads or for lower heat cooking, but typically refined soy oil is the norm for stir-frying and deep-frying.

Health Impact: Soybean oil is high in polyunsaturated fats (~60%, predominantly omega-6 linoleic acid, and also about 7-10% omega-3 alpha-linolenic acid) and has about 24% monounsaturated, with around 15% saturated fat. Its high omega-6 content can be a double-edged sword: it can help lower LDL cholesterol, but diets extremely high in omega-6 and low in omega-3 may contribute to inflammation. The presence of some omega-3 is a plus compared to oils like corn or sunflower. Soybean oil naturally contains vitamin K and some vitamin E. A concern with soybean oil is that it’s easily oxidized at high heat or if stored poorly (due to all the polyunsaturates). Also, most soy oil is from genetically modified soybeans (over 90% in the US), which some people avoid. Overall, soybean oil is considered safe and beneficial for heart health when not over-consumed, but current nutrition science emphasizes getting a balance of omega-6 and omega-3. If you use soybean oil (or generic vegetable oil), it’s wise to also include omega-3 rich foods (like flaxseed oil, fish, etc.) in your diet to balance the fatty acids.

Fun Fact: Soybean oil was the original fuel for the first biodiesel demonstration in 1900 (at the World’s Fair, where an engine ran on peanut oil). Today, soybean oil remains a major feedstock for biodiesel production. Also, the U.S. once had massive government stockpiles of soy oil – to reduce surplus, the famous “Plumpy’Nut” emergency food (a peanut paste for famine relief) was reformulated to use some soy oil!

Corn Oil

Source: Corn oil is extracted from the germ of corn kernels. It became popular in the early 20th century as industrial refining of corn was developed. Many “vegetable oil” blends also contain corn oil.

Flavor: Corn oil has a light yellow color and a neutral, slightly sweet flavor if you taste it straight. Some detect a very mild corn-like aroma, but overall it’s bland, which is useful for not overpowering dishes.

Smoke Point: Refined corn oil has a high smoke point, typically listed around **450°F (232°C)**. This makes it suitable for all types of high-heat cooking, similar to soybean and peanut in performance.

Best Uses: Corn oil’s high smoke point and low cost make it common for deep-frying, pan-frying, and sautéing. It’s often used in fried chicken, french fries, and other fried foods. It’s also popular for baking and margarine production, since it has a neutral taste and can add tenderness (for example, some cake and cookie recipes use corn oil for a moist texture). You can use corn oil for grilling or roasting as well. It’s basically a multi-purpose cooking oil much like canola or vegetable oil.

Health Impact: Corn oil is high in polyunsaturated fat (~55%–60% omega-6 linoleic acid) and about 25-30% monounsaturated, with around 12-15% saturated fat. It is cholesterol-free (like all plant oils) and contains some vitamin E. Studies have shown that corn oil can help reduce LDL cholesterol when used instead of saturated fat. However, due to the very high omega-6 content, the same caveat applies as with sunflower/soy oil: too much omega-6 relative to omega-3 in the diet may promote inflammation. One pro for corn oil is that modern versions often use high-oleic corn oil (breeding or modifying the fatty acid content) to improve stability and health profile, so some corn oils in the market have more monounsaturated fat than old varieties. Corn oil has also been criticized for containing trace amounts of GMOs (most corn is GM) and for potentially containing leftover solvents if not expeller-pressed (most is hexane-extracted). But these residues are usually removed in refining. In moderation, corn oil can be part of a heart-healthy diet, but it’s wise not to rely on it exclusively – mix up your oils to get a variety of fats. Note: Corn oil is high in omega-6 and, when heated, can produce aldehydes similar to sunflower oil, so avoid reusing it many times for frying.

Fun Fact: In the 1950s-60s, advertising campaigns positioned corn oil as a healthy choice for “modern” housewives, featuring slogans like “Mazola Corn Oil is kinder to your heart.” Corn oil was marketed heavily as a “heart healthy” oil long before canola or olive oil took the spotlight. Also, corn oil is used to create whiskey bourbon – not as an ingredient, but by law, bourbon must use charred oak barrels often sealed with corn oil-based products!

Flaxseed Oil (Linseed Oil)

Source: Flaxseed oil is derived from flax seeds. It’s also known as linseed oil (though “linseed oil” usually refers to industrial-grade used in wood finishing – food-grade is just called flaxseed oil). This oil has been consumed in parts of Europe for centuries, often for its health benefits.

Flavor: Flaxseed oil has a distinct, nutty and slightly bitter flavor. Some describe it as an intense earthy nuttiness with a bit of sharpness. Because of the bitterness, it’s usually used in small amounts or mixed into dressings/smoothies rather than as a primary flavor.

Smoke Point: Flaxseed oil has an extremely low smoke point, about **225°F (107°C)**. It is not suitable for any cooking – even gentle sautéing can oxidize it and create a burnt flavor quickly. In fact, you should never heat flax oil on the stove. The only cooking-related use that involves heat is an odd exception: it’s sometimes used to season cast iron pans (because it polymerizes into a hard coating). But for food, treat flax oil as a no-heat or cold-use oil.

Best Uses: Flaxseed oil should be used raw – think of it as a supplement or dressing oil. Drizzle it over salads, mix a spoonful into yogurt or smoothies, or use it in dips and spreads. It can add a nutty depth to vinaigrettes (though too much can be overpowering). Some people take flax oil straight by the spoonful daily for health. Always store flax oil in the fridge; it’s highly prone to oxidation and can go rancid quickly. Small dark bottles are best, and check expiration dates.

Health Impact: Flaxseed oil is renowned for its omega-3 content. It is one of the richest sources of the plant-based omega-3 alpha-linolenic acid (ALA) – with about 55-60% ALA. This makes it a popular vegan substitute for fish oil capsules. These omega-3 fats can help reduce inflammation and support heart health. Research has linked flax oil to lower blood pressure and improved cholesterol due to its omega-3s. The oil is also about 15-18% monounsaturated and 20% omega-6 polyunsaturated, with very low saturated fat (~9%). The catch: because ALA must be converted to EPA/DHA (the forms of omega-3 our body uses) inefficiently, you need a decent intake to get significant benefits. But flax oil in moderate amounts can contribute to heart-healthy fat intake. It has essentially no vitamins or minerals, but it’s the fatty acid profile that shines. One thing to note: flaxseed oil oxidizes easily – oxidized fats can be harmful. That’s why fresh, cold-pressed flax oil stored properly is important. If your flax oil smells like paint or is overly bitter, it’s likely rancid and should be discarded. Used properly (never heated, kept fresh), flax oil can be a great nutrition booster.

Fun Fact: Flaxseed oil has a long non-food history: it’s the base for linoleum flooring and was traditionally used to oil painter’s canvases and wood. Consuming flax oil for health is literally turning an industrial oil into a health food – just make sure you don’t mix up the hardware store linseed oil with the cold-pressed edible flax oil from the health store!

Hemp Seed Oil

Source: Hemp seed oil is pressed from the seeds of the hemp plant (Cannabis sativa). It does not contain THC (the psychoactive component of cannabis) because it’s from the seed, not the leaves or flowers. Hemp seed oil has gained popularity as a health oil in recent years.

Flavor: Hemp oil is a dark green oil with a bold, grassy, nutty flavor. Many find it has a pronounced “herbal” taste, sometimes described as a bit like sunflower seeds mixed with fresh grass. It’s stronger than flax oil in flavor, so it can dominate a dressing if not balanced with other ingredients.

Smoke Point: Hemp seed oil, like flax, is not for high heat. Its smoke point is around **330°F (166°C)**. Technically you could do a light sauté with it, but it’s generally advised to avoid heating hemp oil to preserve its nutrients and prevent any off flavors. Most use it as a finishing oil.

Best Uses: Hemp oil is best used raw or in low-heat applications. Drizzle it over salads, grain bowls, or pasta. It can be blended into dressings, pestos (in place of some olive oil), or smoothies to add healthy fats. Because of its intense flavor, it pairs well with strong flavors like garlic, ginger, or vinegar in dressings. Some use it as a dip for bread (mixed with herbs) similarly to olive oil. Always store hemp oil in the refrigerator – it is sensitive to light and heat and can go rancid.

Health Impact: Hemp seed oil has an excellent ratio of omega fatty acids. It typically contains about 3:1 ratio of omega-6 to omega-3, which is considered optimal for human health. It has around 20% omega-3 ALA and 60% omega-6 (mostly linoleic, with some gamma-linolenic acid, GLA), plus ~12% monounsaturated and low saturated fat (~9%). This balance can help reduce inflammation and support heart health. Hemp oil also provides some vitamin E and minerals in small amounts. It’s often touted for skin health too – some people take it to help conditions like eczema due to the GLA content. Like flax oil, hemp oil should not be cooked, to keep those essential fatty acids intact. Used as a supplement or finishing oil, hemp seed oil is a nutritious addition. Just remember it’s calorie-dense (as all oils), so a tablespoon a day is plenty to get benefits.

Fun Fact: Hemp oil has been called “nature’s most perfectly balanced oil” because of its ideal omega-6 to omega-3 ratio. It’s also a bit of a beauty secret – Cleopatra was rumored to use hemp seed oil in her beauty routines (though that might be legend). Today, beyond cooking, hemp oil is found in eco-friendly paints and plastics, showcasing its versatility as both a food and industrial product!

Mustard Oil

Source: Mustard oil is extracted from mustard seeds, commonly used in South Asia (India, Bangladesh, Pakistan) and some other countries. Pure mustard oil for eating has been traditionally used for centuries in those regions, though it’s been subject to controversy elsewhere.

Flavor: Mustard oil has a very pungent, spicy flavor and aroma – it actually has a burning sensation (like horseradish or wasabi) due to allyl isothiocyanate, the same compound that gives mustard its heat. This strong taste mellows substantially when the oil is heated to its smoke point before cooking. In Bengali and Indian cuisine, mustard oil imparts a signature sharp flavor to pickles, curries, and fried foods. It’s definitely an acquired taste if you’re not used to it.

Smoke Point: Mustard oil has a high smoke point around **480–490°F (250–254°C)**, which is very high. In practice, Indian cooks will often heat mustard oil to smoking before using it (this process, called “to smoke the oil,” reduces its sharpness). Once it’s smoking hot (and then cooled a bit), it’s excellent for high-heat frying and sautéing. Important: In some Western countries, “mustard oil” is sold as massage oil with warnings “For External Use Only” because of food regulations, but traditionally it’s been used as an edible oil after heating.

Best Uses: Mustard oil is fantastic for deep-frying and stir-frying, especially in Indian recipes that benefit from its flavor. It’s commonly used to fry fish, fritters (pakoras), and vegetables. It’s also used in making achar (Indian pickles) due to its preservative properties and strong flavor. If you want to experiment, use a small amount to finish a dish – a few drops of raw mustard oil on top of salads or slaws can add a wasabi-like kick. But generally, it’s used cooked: heat it well first to temper the sharpness, then cook your ingredients. Mustard oil is not commonly used in Western baking or anything sweet (its flavor would overpower), but it’s integral to certain regional cuisines.

Health Impact: Mustard oil is high in monounsaturated fat (about 60%) and has about 21% polyunsaturated and 12% saturated fat. It contains omega-3 (ALA) and omega-6 in a roughly 1:2 ratio, which is pretty good. However, the reason it’s restricted in some places is that it naturally contains erucic acid, a fatty acid that animal studies in the 1970s linked to heart fibrosis at very high doses. Canola oil was bred specifically to be low in erucic acid compared to traditional rapeseed and mustard oils. The human health impact of dietary erucic acid at normal culinary doses is less clear, but out of caution, pure mustard oil wasn’t approved as edible by the U.S. FDA. India and others still widely consume it, and they have not observed adverse population health effects; in fact, it’s often considered healthful there (some studies suggest it might even have cardioprotective effects in those populations). It’s also rich in glucosinolate compounds (beneficial for their antimicrobial properties). From a culinary nutrition perspective, mustard oil used occasionally in reasonable amounts is fine, but it’s not an oil you’d use by the cupful daily anyway due to the intense flavor. If you love its taste, it can provide healthy fats and add variety to your diet.

Fun Fact: In rural India, mustard oil isn’t just for cooking – it’s also a traditional massage oil and hair oil. People apply it to their hair for shine and to their skin for warmth in winter. Plus, it’s used as a lamp oil in festivals. So mustard oil truly has a cultural significance, considered both food and medicine in Ayurveda. And interestingly, in 2003, after years of expats clamoring, the European Union lifted a ban on mustard oil to allow its sale in stores (with appropriate labeling) in recognition of its importance to South Asian cuisine.

Other Notable Plant Oils

There are many other plant-derived oils around the world, each with niche uses:

• Grapeseed Oil: Pressed from grape seeds (a byproduct of winemaking). It’s light and neutral in flavor, with a high smoke point (~420°F refined). It’s often used as a healthier replacement for vegetable oil in gourmet cooking. It’s high in polyunsaturated fats (~70% omega-6) and vitamin E. Good for sautéing, salad dressings, and baking. Healthwise, its high PUFA content means it’s best for low to medium-heat uses to avoid oxidation.

• Rice Bran Oil: Extracted from the outer layer of rice (the bran). Very popular in Japan, India, and Thailand. It has a mild, nutty flavor and a high smoke point (~450°F). Excellent for deep-frying (it’s often used for tempura) and stir-fries. It contains a unique antioxidant called oryzanol that may help lower cholesterol. Rice bran oil is also high in monounsaturated and polyunsaturated fats, with a fairly even fat profile. Many consider it one of the best oils for frying due to its stability and neutral taste.

• Walnut Oil, Almond Oil, and Other Nut Oils: These are usually specialty oils, cold-pressed from nuts. Walnut oil has a rich nutty flavor, great for salad dressings or drizzling on pasta – but do not heat it much (low smoke point ~320°F). It’s high in omega-3 (ALA) and polyunsaturates, making it heart-healthy but delicate. Almond oil is light with a sweet nutty taste; refined almond oil actually has a pretty high smoke point (~420°F) so it can be used for sautéing or baking, while unrefined is best kept for finishing or baking. Hazelnut oil has a strong hazelnut aroma and is fantastic in desserts or salads; use it raw. These nut oils are typically expensive, so they’re used sparingly to add flavor rather than as primary cooking fats.

• Pumpkin Seed Oil: A specialty of Central Europe (like Austria’s Styrian pumpkin seed oil). It’s very dark green and has an intense nutty flavor. It’s used as a finishing oil on salads, soups, or even ice cream! But never heated, as it has a low smoke point and would turn bitter. It’s rich in omega-6 and omega-9 fats and vitamins A and E.

• Argan Oil: From Morocco, argan oil is pressed from the kernels of the argan tree fruit. The culinary argan oil (different from cosmetic argan oil) has a golden color and nutty flavor (the kernels are lightly roasted before pressing). It’s used traditionally in dips and drizzles (like the Moroccan amlou, a spread of argan oil, almonds, and honey). Argan oil is pricey, so it’s used like a finishing oil. It’s rich in vitamin E and unsaturated fats.

Each of these oils adds variety to global cuisines. While they might not be everyday cooking fats, they shine in certain dishes and often carry cultural significance.

Animal-Based Cooking Fats

Animal fats have been used in cooking for millennia. They often add rich flavor and crisp textures that are hard to replicate. Here we compare common animal-derived fats: butter and ghee from dairy, and rendered fats like lard, tallow, and duck fat. These fats are solid or semi-solid at room temperature due to their higher saturated fat content.

Butter

Source: Butter is made by churning cream (cow’s milk fat) until it solidifies. It’s essentially the fat from milk separated out, with a bit of water and milk solids remaining. Butter has been a beloved cooking fat in Europe, the Americas, and beyond for centuries.

Flavor: Butter has a sweet, creamy flavor that is unmistakable. It adds a rich taste and aroma to foods, which is why it’s prized in baking and sauces. When butter browns, it takes on a nutty, caramelized aroma (brown butter is a flavor in itself).

Smoke Point: Whole butter has a fairly low smoke point around 300°F (149°C) up to **350°F (175°C)**. The reason it smokes relatively low is the presence of milk solids (which burn) and water. If you melt butter and it sizzles, that’s the water content evaporating. Because of this, butter can burn if used for high-heat frying on its own. However, using butter for short sautéing or in recipes with moisture is fine. Clarified butter (ghee) solves this by removing the solids (more on that soon).

Best Uses: Butter excels in baking – from pastries and croissants to cookies and cakes – providing flavor and a desirable tender crumb. It’s also wonderful for sautéing or pan-frying at lower temperatures, like scrambling eggs or sautéing vegetables (think buttered mushrooms). Butter is king for sauces (like hollandaise or simply browned butter sauce) and for spreading on bread. If you need to cook at higher heat with butter flavor, one trick is to use a mix of butter and a high-temp oil (the oil raises the smoke point a bit and the butter adds flavor). But generally, avoid using plain butter for searing or deep-frying; it will burn. Use ghee instead for those cases.

Health Impact: Butter is high in saturated fat (about 65% saturated, 30% monounsaturated, 5% polyunsaturated). It also contains cholesterol (since it’s an animal fat) and small amounts of dairy nutrients like vitamins A, D, and K2 (especially if grass-fed). For decades, butter was villainized as a cause of heart disease due to its saturated fat. Recent views are a bit more nuanced: butter in moderation can be part of a diet, but it does raise LDL cholesterol more than vegetable oils. It’s definitely richer in calories and saturated fat than plant oils, so most health guidelines suggest keeping butter occasional. On the plus side, butter has some unique components: it contains butyric acid which is beneficial for gut health, and conjugated linoleic acid (CLA) which in some studies showed anti-cancer properties. These benefits are minor though relative to its fat profile. Bottom line: enjoy butter’s flavor as a treat, but balance it with healthier fats. Many chefs say a little butter goes a long way to finish a dish with flavor, which can be a good strategy.

Fun Fact: In some cultures, butter was so precious it was used as currency or dowry. Ancient Irish people buried butter in bogs to preserve it – and archaeologists have found 1,000-year-old “bog butter”! This underscores how valued butter has been in human history.

Ghee (Clarified Butter)

Source: Ghee is a form of clarified butter, originating from the Indian subcontinent. To make ghee, butter is slowly simmered to evaporate water and separate out the milk solids, which are then removed. What’s left is pure butterfat. Ghee has been made for thousands of years in India and is an essential part of South Asian cooking and Ayurvedic medicine.

Flavor: Ghee has a rich, nutty flavor with a toffee-like aroma. By removing the milk solids, ghee gains a toasty depth from lightly browning those solids before straining. It’s basically butter, intensified – without the water, the flavor concentrates. It lacks the creamy taste of whole butter but has a more aromatic, roasted flavor.

Smoke Point: Ghee has a high smoke point of around 450°F (232°C) (some sources even say up to 485°F). Because all the easily-burnt components were removed, ghee can handle high heat much better than regular butter. This makes it suitable for frying and high-temp cooking that butter can’t do without burning.

Best Uses: Ghee is the cooking fat of choice in Indian cuisine for sautéing, frying spices, and deep-frying sweets and snacks. Use ghee for stir-frying, pan-frying, roasting, and even deep-frying – it imparts a lovely flavor to fried foods. It’s also fantastic for making Indian breads (like brushing on chapatis or parathas) and for dolloping on rice or lentils for flavor. Ghee can replace butter in nearly any recipe for extra flavor, especially when you need to cook at higher heat. Since it’s shelf-stable (doesn’t require refrigeration due to lack of water), it’s convenient. For baking, ghee can be used but note it lacks water, which can affect things like puff pastry or certain baked goods that rely on water content – sometimes a mix of butter and ghee can work.

Health Impact: Ghee has a similar fat profile to butter, as it’s basically butterfat (around 65% saturated). It is free of lactose and casein (milk protein), so those with dairy intolerance often tolerate ghee. In moderation, ghee shares butter’s pros and cons: it will raise LDL cholesterol due to saturated fats, but it also can raise HDL (“good”) cholesterol slightly. Some research in India found that traditional uses of ghee didn’t lead to more heart disease than oils, and it may produce fewer toxic compounds than some vegetable oils when used in high-heat frying. Ghee also contains fat-soluble vitamins A, E, and K2. Ayurvedic medicine venerates ghee as a “rasayana” (rejuvenating tonic) – it’s said to aid digestion and nourish the body. Western science doesn’t fully support all those claims, but ghee’s lack of milk solids can make it easier to digest for some. All said, ghee is a better option than butter when frying, because it won’t break down and create acrylamides as quickly. If you love butter flavor and want to cook healthier at high heat, ghee is a great choice. Just remember it is a calorie-dense fat, so use measured amounts.

Fun Fact: Ghee is not just food in India – it’s used in religious rituals and traditional medicine. In Hindu ceremonies, ghee is offered into sacred fires (yajna) as a gift to the gods. It’s considered a symbol of purity. Ancient texts even mention wells of ghee given as gifts or stored for difficult times. That’s some serious appreciation for clarified butter!

Lard (Pork Fat)

Source: Lard is rendered pig fat. It can come from different parts of the hog; the highest quality is leaf lard (from around the kidneys), prized for pastries. Lard was traditionally obtained by slowly melting pig fat trimmings to separate pure fat from solids.

Flavor: Good quality refined lard has a mild, neutral flavor with a slight porky undertone. Unrefined or home-rendered lard can have a stronger pork aroma and “barnyard” taste if impurities remain. Some describe lard as having a clean fattiness without the sweetness of butter. It doesn’t make foods overtly taste like pork, especially if properly rendered, but there’s a depth of flavor that yields very savory results.

Smoke Point: Lard’s smoke point is approximately 370°F (188°C) for rendered, filtered lard. It’s fairly good for frying, though not as high as some vegetable oils. Because lard is mostly fat with very little water or impurities, it handles frying and sautéing reasonably well (much better than butter, for instance).

Best Uses: Historically, lard was the go-to for frying and baking. It makes exceptionally flaky pie crusts and biscuits, famously more tender and flaky than those made with butter. Lard is wonderful for deep-frying chicken or doughnuts – it yields a crisp, non-greasy result (fast-food chains like McDonald’s originally fried in beef tallow, but many home cooks used lard). It’s used in traditional recipes like refried beans, tamales, and pastry crusts. You can use lard for searing and sautéing meat or vegetables as well. It’s particularly beloved in cuisines like Mexican (for tamales and refried beans) and Chinese (older recipes used pork fat for stir-fries before refined oils were common). If using lard for frying, be mindful not to overheat it past its smoke point. Also, store lard properly (refrigerated or frozen for long term) to prevent it from going rancid, as it lacks the preservatives of commercial hydrogenated shortenings.

Health Impact: Lard is about 40% saturated fat, 45-50% monounsaturated (oleic acid), and ~10% polyunsaturated. Surprising to some, lard is actually higher in heart-healthy monounsaturated fat (the same kind in olive oil) than butter. It has less saturated fat than butter, but still a significant amount. Unhydrogenated lard contains no trans fats (unlike some shortenings or old-style packaged lard that were hydrogenated). It does have cholesterol, like all animal fats. What about health? Lard was demonized in the past, but pure lard’s reputation is making a slight comeback. Its oleic acid content is fairly high, which is a positive (oleic acid can improve cholesterol balance). However, the saturated fat can raise LDL cholesterol somewhat, though not as much as butter gram-for-gram. If the pigs are pasture-raised, lard can have vitamin D (pigs can synthesize vitamin D and store it in fat) and some other micronutrients. All considered, lard isn’t as unhealthy as once thought – it’s certainly better than trans-fat laden shortening. Using lard occasionally for that perfect pie crust or fried chicken is fine. It’s still high in calories (like any fat) and best used in moderation.

Fun Fact: In the late 1800s and early 1900s, lard was so common that American cookbooks just said “fat” in recipes, assuming it meant lard. It was also used as a spread like butter in some poor households. The term “lard” even made it into colloquial language – e.g., “larding” a piece of meat means inserting lard into it for moisture. When Procter & Gamble introduced Crisco (a hydrogenated vegetable shortening) in 1911, they marketed it as a digestible, modern alternative to lard, effectively starting lard’s decline in popularity. Now, with interest in traditional and artisanal cooking, lard from pasture-raised pigs is in demand by bakers and chefs again.

Beef Tallow (and Other Tallows)

Source: Tallow refers to rendered fat from ruminant animals like cattle or sheep. Beef tallow is the most common (from cow fat), and mutton tallow from sheep is similar. Suet is the raw hard fat from around the kidneys that is rendered to make tallow.

Flavor: Beef tallow has a beefy, savory aroma and taste. Cleaned, refined tallow can be fairly neutral, but generally you’ll notice a slight beef flavor. It’s not as pronounced when used for frying (fried foods in tallow just taste rich). Some describe the flavor as umami-rich and coating the mouth with a pleasant meatiness. For French fries, many connoisseurs swear that tallow-fried fries have an unbeatable flavor (McDonald’s original french fry recipe was cooked in beef tallow for that reason).

Smoke Point: Beef tallow has a high smoke point, around 400°F (204°C) or even higher. It is very stable for high-heat cooking due to its high saturated fat content. This stability is why it was widely used in deep fryers before vegetable oils took over.

Best Uses: Deep-frying is where tallow shines. It was the classic frying medium for chips (fries) and fish & chips in the UK and for fries in fast food until the 1980s. It produces crispy, non-soggy fried foods. You can also use tallow for pan-frying and roasting; tossing potatoes in melted beef tallow before roasting yields an incredible crust. Tallow is used in making traditional pemmican (a preserved meat product) and in pastry in some cultures. It can also be used to season cast iron cookware. It’s typically not used in baking sweet goods (due to flavor). Many keto and carnivore dieters now cook with tallow as it’s purely animal fat.

Health Impact: Tallow is high in saturated fat (50% or more), with the rest mostly monounsaturated. It’s solid at room temp. It will raise LDL cholesterol similarly to other high saturated fats if consumed frequently. However, one could argue that unprocessed tallow is still free of trans fats and artificial additives. Grass-fed beef tallow contains some conjugated linoleic acid (CLA) and omega-3s, plus vitamins like A and K2 in small amounts. The high saturated content also makes it very shelf-stable (it can be stored at room temp for a long time without rancidity). From a health perspective, occasional use of tallow (like frying once in a while) is fine, but as an everyday cooking fat it may not be ideal for heart health compared to vegetable oils. Traditional diets that used a lot of tallow (like in 19th-century cooking) were often balanced with lots of physical activity and other factors. If you prefer animal fats for certain recipes, tallow is one of the better ones in terms of being natural and not containing trans fat. Moderation remains key.

Fun Fact: During WWII, housewives were encouraged to save beef tallow drippings and donate them to the war effort – the fats were used to make explosives! Also, the French chef Auguste Escoffier once said, "Le secret est dans la graisse!" (“the secret is in the fat!”), and for classic French fries he insisted on beef fat. Modern science backed this at one point: a study found frying in beef tallow produced fewer aldehydes (toxic breakdown compounds) than frying in sunflower oil, due to tallow’s stability. Sometimes, old ways have wisdom in them.

Duck Fat (and Other Poultry Fats)

Source: Duck fat is rendered from ducks, often from the skin and fatty parts. Similarly, goose fat is prized in some cuisines (like French and British). Chicken fat (schmaltz) is also used in Jewish and Eastern European cooking, but duck and goose fat are considered more gourmet due to their higher fat content and silky texture.

Flavor: Duck fat has a rich, silky mouthfeel and a subtle poultry flavor. It’s often described as giving food a “restaurant quality” savoriness. It’s not as strong as lard or tallow in flavor; it’s actually fairly mild and slightly sweet. Many say that almost anything cooked in duck fat tastes better! Goose fat is very similar, with perhaps an even cleaner flavor. Chicken fat (schmaltz) has a stronger chickeny taste and an intense aroma of roasted chicken skin.

Smoke Point: Duck fat’s smoke point is around **375°F (190°C)**, which is moderately high. It’s stable enough for sautéing and pan-frying, and can be used for deep-frying at moderate temperatures. Goose fat is similar or slightly higher. They contain a good mix of saturated and monounsaturated fats that give decent heat stability.

Best Uses: Duck fat is famous for making duck confit – slow-cooking duck legs in duck fat and then using the fat to fry or preserve them. But beyond confit, duck fat is fantastic for roasting or frying potatoes (duck-fat fries are a delicacy) and sautéing vegetables for extra flavor. It’s also used to sear meats or even in baking savory crusts. You can whip duck fat into mashed potatoes or polenta for richness. In Southwest France, many households keep a jar of duck fat by the stove for everyday cooking much like others use oil or butter. Use duck or goose fat for pan-frying lean meats (it will baste them in flavor) and even for popcorn instead of butter for a gourmet twist. Chicken schmaltz is used traditionally to fry onions or make matzo ball soup, but duck/goose fat has a higher culinary cachet.

Health Impact: Duck and goose fats have a composition closer to olive oil than butter: roughly 33% saturated, 50% monounsaturated, 14% polyunsaturated for duck fat (and goose fat even a bit more unsaturated). This means they might be slightly better for cholesterol than butter or lard. They still have no shortage of calories (about 113 kcal per tablespoon, like other fats). Traditional French diets that use duck/goose fat (e.g., in Gascony) have been noted in the context of the “French Paradox” – relatively low heart disease rates despite high-fat diets. It’s thought that the type of fat (more unsaturated, plus wine consumption and other factors) could play a role. Duck fat contains some omega-6 and a tiny bit of omega-3. It’s free of trans fats of course. If one is choosing an animal fat for flavor, duck fat may be one of the “less bad” in terms of fatty acid profile. Like all animal fats, it does contain cholesterol. Nutrient-wise, it’s mostly pure fat with minimal micronutrients (though some vitamin E and choline may be present). Again, moderation – using duck fat to roast potatoes on a special occasion is absolutely fine. It’s so flavorful that you often need less of it to get an effect, which is a hidden advantage.

Fun Fact: Duck fat is so beloved by chefs that it’s sold as a gourmet product in jars. Thomas Keller, a famous chef, has even packaged duck fat for retail. In Southwest France, there is an expression “Tout est bon dans le canard” – everything is good in the duck (implying every part, especially the fat, is useful). Historically, Ashkenazi Jewish cooks used schmaltz (chicken fat) in place of butter (to keep dishes kosher with meat). They would render chicken fat with onions and sometimes apples, then use that aromatic fat in everything from knishes to chopped liver. It was the “Jewish butter” before margarine existed.

Industrial & Processed Oils/Fats

Now let’s look at fats that are industrially processed or engineered: margarine, shortening, and hydrogenated oils. These were developed mainly in the 20th century as alternatives to traditional fats. While they’ve been very useful in food manufacturing, some have health drawbacks (namely trans fats from partial hydrogenation). Here’s what you should know:

Margarine

Source: Margarine is a butter substitute made by hydrogenerating or emulsifying vegetable oils to make them solid or spreadable. It was invented in 1869 in France (after Napoleon III offered a prize for a cheap butter alternative) by Hippolyte Mège-Mouriès, who used beef tallow and skim milk in the original recipe. Modern margarines are typically made from plant oils (like soybean, palm, or sunflower) mixed with emulsifiers, colorings, and vitamins to resemble butter.

Flavor: The goal of margarine is to taste somewhat like butter, though connoisseurs will note differences. Table margarine is usually lightly salted and colored yellow, with a creamy taste but often lacking the rich depth of real butter. Some stick margarines have a more bland or oily taste. However, many people find it a passable spread on toast or for cooking. There are also specialty flavored margarines (e.g., with olive oil or with herbs). The texture at room temperature is spreadable (for tub margarines) or firmer (stick margarine, which is more solid for baking use).

Smoke Point: Margarine’s smoke point varies by formulation, but it’s generally around 410°F (210°C) or so for stick margarine. Margarine often contains water (as butter does), especially soft tub margarine, so that can lower its smoke point a bit (the water content can cause spattering and quicker burning of solids). For sautéing and baking, margarine works similarly to butter, just slightly more heat tolerant if it has more oil.

Best Uses: Margarine can be used for spreading on bread, baking, and basic cooking like sautéing or light frying. It was long marketed for baking cookies, cakes, and pie crusts as a cheaper alternative to butter. However, note that some margarines (especially soft tubs) have higher water content which can affect baking (e.g., cookies might spread differently). Hard stick margarine (with 80% fat like butter) works better for baking. Margarine is fine for making grilled sandwiches, melting on vegetables, or pan-frying eggs. Because many margarines are now trans-fat-free (often made with a blend of palm and vegetable oils), their performance has improved (older margarines with trans fats were actually very crisp for puff pastry, etc., but at a health cost). If you avoid dairy, margarine or plant-based butter alternatives are the go-to for recipes calling for butter. Always check margarine labels: if water is the first ingredient, it might sputter when frying. For high-heat needs like deep frying, margarine is not ideal (it has additives and water); pure oils or fats are better.

Health Impact: Margarine’s health profile hugely depends on its formulation. Originally, margarine was made by hydrogenating vegetable oils, which produced trans fats. Trans fats (partially hydrogenated oils) in margarine made it worse for heart health than butter – they raise bad LDL and lower good HDL cholesterol, a double whammy. In fact, experts say trans fat is the worst type of fat for the heart, increasing risk of heart attack and stroke. This led to many countries banning or limiting trans fats. Today’s margarines in many countries are formulated to be trans-fat-free, often by using naturally solid fats like palm or fully hydrogenated oils combined with liquid oils (or interesterification processes). These newer margarines have a mix of saturated and unsaturated fats. For example, a margarine might have 5g saturated, 3g monounsaturated, 2g poly per tablespoon – depending on brand. Many add plant sterols or omega-3s to market as heart-healthy. So, a trans-fat-free margarine can indeed be healthier for cholesterol than butter (less saturated fat, zero cholesterol). However, some margarine uses palm oil which is high in saturated fat. Short answer: check the label. If it says 0g trans fat and mostly unsaturated fats, it’s a better choice than butter for heart health. If it’s an older-style stick margarine with hydrogenated oil, avoid it. Additionally, some people prefer avoiding margarine due to it being highly processed and containing emulsifiers, etc. But nutritionally, using a soft margarine or spread with healthy oils can help cut saturated fat intake. Just remember that all fats are calorie-dense, so switching to margarine isn’t a license to eat unlimited amounts. And always keep an eye out: “0g trans fat” on labels can be a bit misleading because in the US it can still have up to 0.5g trans per serving. Look for “fully hydrogenated” rather than “partially hydrogenated” in ingredients to be sure.

Fun Fact: Margarine was once even more regulated – in the U.S. and Canada, dairy lobbying led to margarine being sold with no coloring (it was white) to avoid competing with butter’s appetizing yellow. Customers had to mix in a separate yellow dye capsule! Some U.S. states outright banned yellow-colored margarine until the mid-20th century. Also, during the world wars, butter was scarce, so margarine became essential. It was so ingrained that by the 1950s, Margarine actually outsold butter in the US. Only in recent times has butter made a comeback in popularity.

Vegetable Shortening (Hydrogenated Oil)

Source: Shortening is a solid fat made by hydrogenating vegetable oils. The classic example is Crisco, introduced in 1911, which was made from partially hydrogenated cottonseed oil. Shortening is solid at room temp, resembling lard or butter in texture, but made from plant oils. Modern shortenings may be fully hydrogenated and then mixed with liquid oil (to avoid trans fats) or made from naturally solid fats like palm. The term “shortening” comes from its ability to shorten gluten strands in doughs, yielding a tender, “short” texture.

Flavor: Good shortening is flavorless and odorless. It’s one of its features – it doesn’t impart any taste, which is useful in baked goods where you want the flavor of other ingredients to stand out (or in frying where you want a clean flavor). Some shortenings now have butter flavor added, but typically it’s neutral.

Smoke Point: Shortening has a relatively high smoke point, around 360°F (182°C) or more. It’s stable for frying because it’s hydrogenated (meaning most of the unsaturated bonds that would burn are saturated). It doesn’t have water or impurities, so it can handle deep-frying as well as lard can. However, solid shortening will liquefy when heated.

Best Uses: Shortening’s claim to fame is baking. It produces incredibly tender, flaky pastries – for instance, many pie crust recipes use all shortening or a mix of butter and shortening to get both flakiness (from shortening) and flavor (from butter). It also makes super soft cookies that don’t spread too much. Shortening is used in commercial baked goods a lot (cookies, crackers, etc.) because of its texture and shelf stability. Additionally, shortening is excellent for frying doughnuts or chicken – it was traditionally used in many fast-food fryers (often labeled as hydrogenated vegetable oil on ingredient lists). Because it’s 100% fat and typically stable, it yields crisp fried foods. In home use, some people keep a can of Crisco for greasing pans, making frostings (buttercream made with some shortening holds up better in warm temperatures due to higher melting point), and whipping up flaky biscuits. With the move away from trans fats, there are now shortenings made from palm oil or fully hydrogenated soybean (which is then blended with unhydrogenated oil to soften). Those work similarly in cooking.

Health Impact: Traditional shortening (partially hydrogenated) was loaded with trans fats, which as noted are very harmful for heart health. For example, old Crisco had about 25-30% trans fat by weight. Trans fats raise LDL and lower HDL, significantly increasing heart disease risk. The good news: nowadays, most brands have reformulated to 0g trans fat per serving. They achieved this by fully hydrogenating oils (which makes them very hard and waxy but trans-free) and then blending with liquid oils to achieve a shortening consistency without trans fats, or by using naturally solid tropical fats. Fully hydrogenated oils do not contain trans fat; they become fully saturated fat. So these new shortenings are basically a mix of saturated and unsaturated fats, with no trans. That said, they can still be quite high in saturated fat (because to be solid, they often use palm oil or fully hydrogenated fat). For example, a trans-free shortening might have 3.5g saturated, 6g unsat per tablespoon. How does that compare to butter? Butter has ~7g saturated per tablespoon, so shortenings might be about half the sat fat of butter. Shortening has no cholesterol (being plant-based), which is a plus. The lack of flavor means no additional nutrients like butter’s beta-carotene. Nutritionally, we can say: Avoid any shortening that still has “partially hydrogenated” in the ingredients (trans alert). The newer ones, while not health foods, are not as dangerous as before. They should still be used sparingly – for that occasional pie or frying a treat. Shortening is very high-calorie and can contribute to weight gain if overused. Some health advocates still prefer butter or natural lard over any shortening, reasoning that a naturally occurring fat might be better than an engineered one. But if it’s trans-free, the biggest health evil (trans fat) has been removed. Remember also that many deep-fried commercial foods and packaged snacks were once high in trans fat from shortening – with regulations, those are much reduced now, leading to improvements in public health.

Fun Fact: Crisco’s introduction in 1911 was revolutionary – it was the first entirely vegetable-based shortening, and P&G marketed it with the line “It’s all vegetable! It’s digestible!” to distinguish from lard. They gave away free cookbooks to promote Crisco recipes. It was such a hit that by the 1940s, the term “Crisco” was nearly synonymous with shortening. Interestingly, shortening doesn’t actually spoil because it’s 100% fat with stabilizers – some jokingly say the can might last longer than you in the pantry. Also, shortening in large volumes is used to create the flakiest Southern biscuits – many Southern cooks swear by a scoop of shortening (or lard) for the best biscuits over butter.

Partially Hydrogenated Oils & Trans Fats (The Cautionary Tale)

It’s worth highlighting the general topic of hydrogenated oils. When vegetable oils are partially hydrogenated, they become semi-solid and shelf-stable, which was great for food texture but bad for health. Trans fats formed in this process were ubiquitous in margarines, shortenings, fast foods, and pastries for decades. We now know that trans fat is the worst fat for your heart, raising bad LDL and even lowering good HDL. High trans fat intake led to increased rates of heart disease – the WHO estimated it caused half a million premature deaths worldwide per year. Because of this, many countries have banned partially hydrogenated oils. In the US, the FDA banned adding them to foods in 2018, expecting to prevent thousands of heart attacks annually. So when you see older recipes or cookbooks calling for hydrogenated shortening or margarine, know that nowadays the products will be formulated differently. Always check ingredients: if you see “partially hydrogenated oil,” avoid that product – it’s the code word for trans fat. Fully hydrogenated is okay (no trans, just saturated). Food companies sometimes replaced trans fats with interesterified fats – these are chemically blended fats. The jury is still out on their health effects, but they seem to be better than trans fats, yet possibly not as good as naturally occurring fats. As consumers, the best practice is to opt for naturally trans-free fats: olive oil, peanut oil, butter, lard, etc., and use newer trans-free spreads/shortenings if needed. In any case, the era of trans fats is thankfully coming to an end, marking a big win for public health.

Best Oils for Different Cooking Needs

Now that we’ve surveyed the landscape of oils and fats, let’s summarize which ones are best for various kitchen tasks. Using the right oil can elevate your cooking and also be better for your health:

• High-Heat Frying (Deep Frying, Wok Stir-Frying, Searing): You want oils with high smoke points and stability. Top choices: Avocado oil (refined) – king of high heat; Refined peanut oil – great for deep frying and stir-fries; Sunflower or Safflower oil (high-oleic, refined) – used often for deep frying due to ~440-450°F smoke point; Rice bran oil – very high smoke point ~450°F and yields light, crispy results; Light olive oil (refined) – handles frying with ~460°F smoke point; Canola oil – a neutral, affordable frying oil (around 400°F smoke, sufficient for most frying). Among animal fats, beef tallow and pork lard are traditional frying fats that give excellent flavor and crispness (many say nothing beats French fries in beef tallow). They have moderately high smoke points and were used in fryers historically. Ghee is also suitable for high-heat sautéing and shallow frying with its 450°F smoke point. For health and flavor, avocado, peanut, or rice bran are top picks – they’ll perform well and are mostly unsaturated fats. Remember to avoid butter or virgin olive oil for deep frying – they will burn. And steer clear of any oil once it has gone visibly dark or starts smoking – that means it’s breaking down.

• Medium-Heat Cooking (Sautéing, Gentle Roasting): Here you have more options since the heat isn’t maxed out. Extra-virgin olive oil can be used for sautéing veggies, making sauces, and roasting at up to ~375°F – it imparts wonderful flavor and health benefits. Coconut oil (refined) works for medium heat frying and curry sautéing (smoke ~350°F for virgin). Sesame oil (light) is good for medium heat stir-fries and sautéing with Asian flavor. Butter can be used for quick sautéing (like eggs, onions) or low-temp pan frying, but watch that it doesn’t burn – or use a mix of butter and oil. Duck fat is great for roasting potatoes or vegetables at medium heat for superb flavor. Grapeseed oil is another versatile medium-heat oil – neutral taste and ~420°F smoke make it good for sautéing and baking. So for everyday stovetop cooking, olive oil is often the healthiest flavorful choice (except when you need high heat), and adding a pat of butter at the end can give flavor if desired.

• Salad Dressings & No-Heat Uses: Oils used raw should have great flavor (or be totally neutral depending on the dressing) and of course be safe to eat without heating. Extra-virgin olive oil is a classic salad oil, beloved for its aroma and health perks. Flaxseed oil and hemp oil can be whisked into dressings to add omega-3s (usually combined with other milder oils due to strong taste). Walnut, hazelnut, or pumpkin seed oil are fantastic for drizzling on salads, roasted veggies, or cheeses – they contribute a gourmet nutty flavor. Sesame oil (toasted) is perfect for Asian dressings or finishing a dish with a burst of flavor (just a teaspoon can flavor a whole salad bowl). Avocado oil (unrefined), with its mild taste, can also be used in vinaigrettes especially if you want a neutral oil with healthy fats. Avoid using oils that solidify in the fridge (if you store dressing chilled) – olive oil will cloud up but re-liquify at room temp, which is fine. Also, any refined neutral oil like canola or sunflower can be a base for a dressing where you want the spices/vinegar to shine without oil flavor. For an extra healthy boost, combining EVOO with a bit of flax oil in a dressing can give you a mix of monounsaturated and omega-3 fats. One more tip: garlic- or herb-infused oils (using olive or avocado as base) make wonderful no-heat finishing oils for dipping bread or topping dishes.

• Baking & Pastry: The best fat here depends on the product:

  • For pie crusts, biscuits, and flaky pastries: Lard or shortening yields the flakiest texture, as they prevent gluten formation and create layers. Many bakers use half butter, half lard/shortening – butter for flavor, shortening/lard for flake. If you prefer all butter (for flavor), make sure to handle the dough gently and chill it well, as butter melts faster. Coconut oil (solid) can also be used as a shortening substitute for vegan baking – it produces a decent flaky crust (with a slight coconut aroma).
  • For cakes, muffins, quick breads: Vegetable oil (canola/soy) is commonly used in recipes like carrot cake or chocolate cake to keep them moist. It gives a tender crumb and doesn’t solidify when cool, so cakes stay softer (think of classic oil-based cakes which are very moist). Melted butter can also be used in cakes for richer flavor, but cakes made with butter tend to be a bit firmer (which is fine for many types like pound cake).
  • For cookies: Butter is usually king for flavor in cookies. But if you want a very soft cookie that doesn’t spread too thin, a recipe might use some shortening. Shortening-based cookies often hold their shape and have a delicate, soft texture, whereas butter gives more crispness at edges and that buttery taste. You can also use margarine in cookies (just beware if it has high water content – stick margarine is better for structure).
  • For breads (yeast doughs): Many sandwich breads or dinner rolls use a bit of oil or butter for tenderness. Olive oil can be used in rosemary focaccia for wonderful flavor. Butter in brioche gives richness. So it depends on the bread – use oil for a softer, chewier crumb (e.g., an everyday white loaf might use vegetable oil) or butter for rich flavor (as in brioche or challah).
  • For vegan baking: Coconut oil, vegan butter substitutes, or shortening can replace butter. Applesauce or other purees sometimes replace oil for a low-fat approach, but that changes texture. Generally, stick to the fat the recipe calls for to get expected results, but know you can tweak for health: e.g., replace half the butter in banana bread with olive oil or a neutral oil to reduce saturated fat, and it will still turn out nice and moist.

• Stir-Frying: Authentic high-temperature stir-frying (in a wok over very high flame) needs oils that can take heat. Peanut oil is traditionally favored in Chinese cuisine for its high smoke point and how it complements flavors. Refined sunflower or soybean oil are also used in Chinese restaurants for their high smoke point and low cost. Sesame oil (light) can be used for stir-frying, but more often a neutral oil is used for the frying part and a dash of toasted sesame oil is added for flavor at the end. Canola oil works too for home stir-frying since it’s readily available and handles heat. If doing a moderate stir-fry at home, even regular olive oil can work, but for wok hei (that smoky sear), peanut or avocado oil would be better. For Thai and Indian stir-fries, coconut oil can add an aromatic touch (Thai cuisine sometimes uses coconut oil for stir-frying certain dishes, and Indian tadkas (tempering spices) might be done in coconut oil or ghee for flavor). Mustard oil is used in some Indian and Bangladeshi stir-fry techniques (like frying fish or veggies) – it must be heated to smoking first to tame its intensity. So, the best stir-fry oils: peanut, avocado, rice bran, or a blended vegetable oil labeled for stir-frying.

• Sauces, Dressings, and Mayonnaise: For emulsified sauces like mayonnaise or aioli, you need oils that won’t solidify (so no animal fats or coconut) and with a pleasant taste. Neutral oils like canola, grapeseed, or sunflower are often used for mayo so that the flavor isn’t too strong. A bit of olive oil can be blended in for taste, but 100% extra-virgin olive oil mayo can be bitter (also EVOO can sometimes separate in mayo). For hot sauces like hollandaise or beurre blanc, butter is classic (providing richness and a velvety texture). You can make a healthier hollandaise-like sauce with olive oil, but it will lack the characteristic butter taste. For vinaigrettes, as discussed, EVOO is typical, but you can mix oils (a little sesame oil in an Asian dressing, or walnut oil in a pear salad dressing). Flaxseed oil should be limited in dressings due to its strong flavor, but a spoonful can boost omega-3. Tahini (sesame paste) is another “oil” of sorts used in dressings like tahini sauce – it’s whole sesame ground to a paste, very rich in oils.

• Spreading & Topping: If you’re looking for a healthier spread on bread, soft tub margarines or plant-based spreads that are trans-fat-free can be better than butter in terms of saturated fat content (and often have added omega-3/6). But many prefer the natural route: mashed avocado is a great whole-food “fatty” spread (full of healthy fats), or nut butters for a different kind of fat/protein combo. Olive oil with herbs can be a nice dip for bread as alternative to butter. When finishing hot foods (like a drizzle on soup or on steamed veggies), using extra-virgin olive oil or toasted sesame oil or ghee can add flavor without needing a lot. For example, toss hot steamed veggies in a teaspoon of butter or olive oil for flavor and to help absorption of fat-soluble vitamins.

In summary, no one oil is best for everything. It’s ideal to stock 2-3 types: perhaps a neutral high-heat oil (like avocado or canola) for frying, a flavorful oil (like EVOO or sesame) for dressings and finishing, and maybe a baking fat (butter or shortening) depending on your baking habits. Matching the oil to the cuisine can also elevate authenticity (e.g., use ghee for Indian dishes, olive oil for Italian, peanut or sesame for Chinese, lard for a Mexican fiesta).

Conclusion

Cooking oils and fats form the foundation of cuisines globally. From the lush olive groves yielding heart-healthy olive oil to the humble soybean fueling everyday cooking, each oil has a story, a purpose, and a set of pros and cons. Plant-based oils offer a range of flavors and health benefits, generally being higher in unsaturated fats. Animal fats, while higher in saturated fat, contribute incomparable flavor and texture to certain dishes. Industrial products like margarine and shortening have played their role in food history – useful in texture and shelf life, but requiring scrutiny for trans fats and health impacts.

For the health-conscious cook, the emphasis should be on unsaturated fats (olive, avocado, canola, sesame, etc.) for daily use, and using saturated fats (butter, lard, coconut) more sparingly or for those special recipes where they make a difference. Always consider the smoke point for the cooking method – it’s an important safety and flavor factor. And don’t forget storage: keep delicate oils (like flax or hemp) in the fridge, and all oils away from light and heat to prevent rancidity.

Finally, enjoy the fun facts and cultural richness that these oils carry. Recall how margarine was a wartime innovation, or that ancient Olympians rubbed themselves with olive oil. Every time you sizzle garlic in olive oil or fry donuts in lard, you’re partaking in practices developed over generations.

In the end, the “best” oil depends on the dish: use flavorful oils to enhance salads and low-heat dishes, sturdy neutral oils for high-heat cooking, and traditional fats when authenticity or indulgence calls for them. By understanding each oil’s unique properties – source, flavor, smoke point, and health profile – you can make informed choices in the kitchen that delight your taste buds while nourishing your body. Happy cooking, and may your pantry be rich with the oils of the world!