With supermarket shelves brimming with options from coconut to olive oil and plenty more, how do you know which bottle to reach for? 

Derived from fats extracted from seeds, nuts, fruits or vegetables, cooking oils are used to add flavour, carry heat, and in some cases, offer a nutritional boost. Not all cooking oils are the same – each has a unique smoke point, nutritional profile, and best use. This comprehensive guide delves into the most commonly used oils in home kitchens, helping you choose the right one for every dish.

Avocado Oil

Extracted from avocado pulp. Avocado oil is nutrient-rich and one of the cooking oils with the highest smoke points. Store in a cool, dark place to protect its sensitive monounsaturated fats and antioxidants from light and heat.

Flavour: Buttery, mild, slightly grassy.

Best for: Grilling, roasting, frying and drizzling.

Usage: Suitable for both hot and cold applications. Versatile but more premium.

Canola Oil

Canola is an acronym for “Canadian Oil, Low Acid,” coined in the 1970s by the Rapeseed Association of Canada to set apart these new low-erucic rapeseed varieties from traditional rapeseed oil. It’s a safe, high-smoke-point cooking oil with a neutral flavour, making it a blank canvas that allows herbs, spices, and ingredients to shine.

Flavour: Very neutral, clean-tasting.

Best for: Frying, baking, roasting, sautéing.

Usage: A go-to oil for high-heat cooking. Its light profile and affordability make it a staple in home and commercial kitchens.

Coconut Oil

Pressed from the white meat (kernel) of mature coconuts, coconut oil is traditionally extracted either by cold-pressing (virgin) or by pressing dried coconut meat (copra) and then refining. Look for certified organic or Fair-Trade coconut oil to ensure responsible agricultural practices, fair wages for coconut farmers, and minimal environmental impact in tropical growing regions.

Flavour: Sweet and coconutty (virgin); neutral (refined).

Best for: Baking, curries, sautéing.

Usage: Virgin coconut oil adds tropical flavour; refined is more neutral and versatile.

Grapeseed Oil

Grapeseed oil is the upcycled byproduct of winemaking. After grapes are pressed for juice or wine, the leftover seeds are collected, dried, and cold-pressed or expeller-pressed to yield a pale, light oil.

Flavour: Neutral, faintly fruity with a light mouthfeel.

Best for: Searing, sautéing, dressings.

Usage: Great for high-heat cooking or as a neutral base for vinaigrettes.

Corn Oil

Extracted from the germ of corn kernels, corn oil is a popular vegetable oil known for its high smoke point and mild flavour. It’s widely used in home kitchens for frying and baking due to its affordability and versatility.

Flavour: Light, neutral, slightly sweet.

Best for: Deep-frying, sautéing, baking, grilling.

Usage: Ideal for high-heat cooking where you want a neutral-tasting oil that won’t overpower dishes.

Olive Oil

Olive oil is extracted from olives and comes in different varieties, mainly extra virgin and refined. Extra virgin olive oil is cold-pressed, preserving its rich, fruity flavour and antioxidants, making it perfect for dressings, drizzling, and low to medium-heat cooking. Refined olive oil is processed to remove impurities, resulting in a lighter, more neutral oil with a higher smoke point, suitable for sautéing and frying where a milder taste is desired.

Flavour: Fruity, grassy, and peppery (extra virgin); mild and neutral (refined).

Best for: Extra virgin is ideal for salads, dips, finishing dishes, and gentle cooking; Refined olive oil works well for frying, roasting, and high-heat cooking.

Usage: Use extra virgin olive oil to enhance flavour in cold or lightly cooked dishes. Choose refined olive oil for everyday cooking requiring higher temperatures or a less pronounced taste.

Peanut (Groundnut) Oil

Popular in Asian and Southern cuisines, peanut oil is extracted from the kernels of peanuts (groundnuts) and typically produced by roasting or blanching the nuts, then pressing them either cold-pressed (unrefined) for a stronger flavour, or refined/expeller-pressed for a milder profile.

Flavour: Lightly nutty.

Best for: Stir-fries, deep-frying, grilling.

Usage: Excellent for wok cooking and frying without overpowering other flavours.

Rapeseed Oil

Rapeseed oil comes from the seeds of the rapeseed plant and is available in two main forms: cold-pressed and refined. Cold-pressed rapeseed oil is extracted mechanically without heat, preserving its mild, nutty flavour and valuable nutrients, making it ideal for dressings, drizzling, and gentle cooking. Refined rapeseed oil undergoes heat and processing to produce a neutral-tasting oil with a higher smoke point, perfect for frying, baking, and everyday cooking where flavour neutrality is preferred.

Flavour: Mild, slightly nutty (cold- pressed); neutral (refined).

Best for: Cold-pressed is great for salads, dressings, and roasting. Refined rapeseed oil is ideal for frying, baking, and general high-heat cooking.

Usage: Use cold-pressed for flavourful finishing touches or low-heat recipes. Reach for refined rapeseed oil when cooking at higher temperatures or when a neutral oil is needed.

Sesame Oil

Sesame oil is pressed from the seeds of the Sesamum indicum plant. After harvesting, seeds are either left raw or gently toasted before pressing, yielding two distinct oils.

Flavour: Nutty, rich, toasty (toasted variety).

Best for: Finishing dishes, dressings, marinades.

Usage: Use sparingly as a finishing oil to add depth and aroma to Asian- inspired dishes.

Vegetable Oil

Seed kernels are mechanically pressed, then the combined oils are refined (bleached and deodorised) to remove impurities, colour, and aroma. Typically a refined blend (e.g., soybean, corn, sunflower), vegetable oil is widely used in home and commercial kitchens.

Flavour: Very mild, nearly flavourless.

Best for: Deep-frying, baking and general cooking.

Usage: Ideal for use where taste neutrality is important.

Sunflower Oil

Sunflower oil is pressed from the seeds of the sunflower plant (Helianthus annuus). After harvesting, seeds are hulled and either cold-pressed (virgin) or
mechanically pressed and then refined to yield the familiar clear, pale oil. This oil is high in vitamin E.

Flavour: Light, neutral.

Best for: Frying, roasting, baking.

Usage: Excellent for high-heat cooking or when a clean, flavourless oil is preferred.

Smoke Points Explained

The smoke point is the temperature at which oil starts to smoke and break down. When this happens, it not only imparts a bitter taste but can also release harmful compounds. As a general rule:
High-smoke-point oils (e.g. sunflower, vegetable, peanut) are great for frying and roasting. Lower smoke point oils (e.g. extra virgin olive oil, walnut) are best for dressings or drizzling.