There are so many cooking oils out there — here are the ones you need, and when to use them

Olive Oil
There are so many oils to choose from these days. Flickr/Allen Sheffield

It feels like new oils are suddenly cropping up left and right. Where it used to be just good old canola and olive oil, there's now coconut and flax, avocado and hemp oil.

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But not all cooking oils are created equal. With varying proprieties such as smoke point (how hot it can get, aka the temperature at which it begins to smoke) and flavor, it's important to understand which oil to use when, and why.

Here is a complete guide to understanding the various cooking oils you should have in your kitchen. 

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Light/pure/regular olive oil

light olive oil
Target

What it is: Although it's lighter in taste and color than extra virgin olive oil, "light" does not refer to having fewer calories.

Smoke point: 420 degrees Fahrenheit

What it's good for: Sautéing, grilling , vinaigrettes, finishing, frying

What it's bad for: Frying and deep-frying 

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Generic extra virgin olive oil

extra virgin olive oil
Bertolli

What it is: Just like wine, extra virgin olive oil can vary in taste: buttery, spicy, fruity, or grassy. Oils' origins are a good signifier as to what they taste like.

Smoke point: 320 degrees Fahrenheit

What it's good for: Frying, marinades, dressing, ice cream, finishing 

What it's bad for: Roasting, deep-frying, baking 

 

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Unfiltered extra virgin olive oil

unfiltered olive oil
Ditalia

What it is: Because it is unfiltered, this oil is cloudy with natural sediments. Extremely aromatic but too weak to stand heat, it should only be used for drizzling. Its shelf life is around three months. 

Smoke point: Low to no heat 

What it's good for: Finishing salads and soups

What it's bad for: Frying and deep-frying 

 

 

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Peanut oil

peanut oil
Target

What it is: Obviously, this cooking oil has a nutty scent and powerful flavor. It can turn quickly, so store it in a cool, dry place, and try using up the bottle within a few months. 

Smoke point: 440 degrees Fahrenheit

What it's good for: Frying, deep-frying (especially chicken and french fries), Asian stir-fry 

What it's bad for: Grilling (sticks to grates), anything that requires a neutral flavor

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Corn oil

corn oil
Walmart

What it is: While corn oil, like peanut oil, has a high smoke point, it does not have a distinct flavor. Its neutral taste and low price point make it a great cooking staple. 

Smoke point: 450 degrees Fahrenheit

What it's good for: Deep-frying 

What it's bad for: Low-heat cooking, drizzling, finishing

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Coconut oil

coconut oil
Walmart

What it is: Solid at room temperature, coconut oil is similar to butter, and great for foods that need a touch of tropical flavor. It is also said to have a tons of health benefits, and beloved by paleo cooks.

Smoke point: 350 degrees Fahrenheit

What it's good for: Roasting, baking, curries, soups 

What it's bad for: Vinaigrettes, finishing

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Canola oil

canola oil
Walmart

What it is: Extremely versatile and inexpensive, canola oil is a popular cooking ingredient used for a variety of purposes. Extracted from the rapeseed plant, this oil has a neutral taste. 

Smoke point: 400 degrees Fahrenheit 

What it's good for: Grilling, baking, sautéeing, marinades

What it's bad for: Low heat cooking, drizzling

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Vegetable oil

vegetable oil
Walmart

What it is: This common kitchen staple is just a combination of various refined oils. Depending on the blend, vegetable oil normally has a high smoke point and neutral taste. 

Smoke point: 400 degrees Fahrenheit

What it's good for: Marinades, pan-frying, all-purpose

What it's bad for: Finishing 

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Grapeseed oil

grapeseed oil
Jet.com

What it is: Green in color, this oil is what American culinary writer Steven Raichlen calls "the Rolls-Royce of oils." It is clean, neutral, and has a high smoke point, making it a top-of-the-line oil to cook with. 

Smoke point: 390 degrees Fahrenheit

What it's good for: Grilling, frying, salad dressings

What it's bad for: Deep-frying

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Flaxseed oil

flaxseed oil
Drugstore.com

What it is: Colorless and nutty, this oil has traditionally been used in medicines, and is known to be heart-healthy. 

Smoke point: 225 degrees Fahrenheit

What it's good for: Dressings, finishing, seasoning cast-iron skillets 

What it's bad for: Too much can impart a fishy, funky flavor

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Avocado oil

avocado oil
Sur la Table

What it is: Similar to extra virgin olive oil, the avocado variety is just as nutritious. Neutral in flavor with slightly grassy notes, this oil can last up to six months after being opened. 

Smoke point: 450 degrees Fahrenheit

What it's good for: Dressings, searing meat, baking, roasting fish

What it's bad for: Frying and deep-frying 

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Hemp oil

hemp
iHerb

What it is: A delicious alternative to olive oil, hemp oil is nutty in taste and greenish golden in color. 

Smoke point: 330 degrees Fahrenheit

What it's good for: Dressings, sautéeing meats and vegetables, marinades, sauces

What it's bad for: Frying and deep-frying 

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Sesame oil

sesame oil
Akechi Grocery

What it is: Nutty and flavorful, sesame oil is often used as a flavor enhancer for Asian cuisines. Divided into light and dark varieties, the former can be used for light frying, whereas the latter should be used for lower-heat cooking. 

Smoke point: 350 to 410 degrees Fahrenheit

What it's good for: Stir-frys, marinades, dressings, sauces, soups, finishing

What it's bad for: Deep-frying, baking

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Sunflower oil

sunflower oil
Walmart

What it is: A great source of vitamin E, sunflower oil can withstand high heat and has a neutral flavor. The unrefined version is traditionally used in Eastern European dressings.

Smoke point: 440 degrees Fahrenheit

What it's good for: Deep-frying, dressings, baking

What it's bad for: Finishing, low-heat cooking 

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Red palm oil

red palm oil
Red palm oil Trader Joe's

What it is: Mild and subtly tasting of carrot, this unrefined oil has a rich, buttery texture that is often used in South America and West Africa. Like its coconut oil cousin, red palm oil is solid at room temperature.

Smoke point: 450 degrees Fahrenheit

What it's good for: Baking, soups, stir-frys

What it's bad for: Finishing, cooking at 

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