Walk down the cooking oil aisle and it's easy to get overwhelmed. Olive, avocado, canola, grapeseed, peanut -- they all promise something different, and not every bottle works for every recipe. Use the wrong one and your dish can end up greasy, bitter or just plain off.
The key is knowing which oils handle heat best and which are better left raw. High-heat methods like frying or searing call for neutral oils with a higher smoke point, such as canola, avocado, or grapeseed. These options hold up under hotter temperatures and give food a clean, crisp finish. Olive oil, on the other hand, shines in dressings, sautés, or as a drizzle, where its rich flavor can stand out without the risk of burning. It can also help enhance proteins and vegetables.
It's not just about cooking, either. Some oils lend moisture to baked goods, while others add nutrition or depth when left uncooked. And with so many types of olive oil alone like virgin, extra virgin, or refined, it's no wonder people feel lost. To clear things up, culinary pros shared their best advice on when to use each oil so you can get the most flavor, texture, and value out of every bottle.
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Most common oils and uses
Smoke point and flavor are the two big considerations to make when choosing an oil. Maximilian Stock/Getty
Guido Parrati, owner of Parla Come Mangi in Rapallo, Italy, is no stranger to cooking education. In addition to serving an impressively robust assortment of Italian delicacies in his iconic deli, Parrati also hosts seminars, tastings and showcases of local ingredients.
Beyond flavor profile, Parrati said that the single most important aspect of an oil, at least when used for cooking, is its smoke point. A high smoke point indicates that the product can withstand higher temperatures before it begins to -- you guessed it -- smoke and break down.
This is important to keep in mind for proteins such as red meat that may require more heat and longer cooking times to break through tough exteriors and more fibrous insides. After all, if oil is the lubricating vessel to a perfect sear and/or crunch, you don't want it to completely dissipate before the job's done (or well done, if that's your preference).
Here is a list of the most common oils used for cooking, provided in detail by Parrati (sans olive oil, which gets its own section after the jump).
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