Top 10 Healthiest Cooking Oils in 2025

The healthiest cooking oils can seem like a small detail but they play a big role when you’re trying to clean up your diet. Even the oil you use to cook eggs or roast vegetables can quietly make or break your progress. That’s why so many people are searching for the healthiest cooking oils to boost flavor while cutting extra calories, unhealthy fats and inflammation triggers.

Maybe you’re trying to protect your heart, drop a few pounds or just feel better about what you’re putting on your plate. Either way, you’ve probably asked yourself: “What is the healthiest oil to cook with?” This guide ranks each option based on fat profile, cooking performance and overall benefits so you can cook smarter rather than greasier.

 Jump to Section

• 10 of the Healthiest Cooking Oils
• What Is the Healthiest Oil to Cook With?
• Which Cooking Oil Is the Unhealthiest?
• Learn To Cook Healthy Food

10 of the Healthiest Cooking Oils

1. Extra-Virgin Olive Oil

Extra virgin olive oil is the absolute best among the healthiest cooking oils. It ranks at the top because it’s cold-pressed, unrefined and loaded with powerful antioxidants that many other oils lose during heavy processing. This includes polyphenols like oleocanthal, which have been shown to reduce inflammation in the body and support long-term heart health.

What really sets it apart is its high level of oleic acid. This monounsaturated fat has been shown to lower LDL cholesterol without hurting HDL levels, which makes it a heart-conscious choice over saturated fats or overly refined vegetable oils.

With a moderate smoke point of around 405°F, it’s a smart pick for sautéing greens, roasting root vegetables or building flavor in soups and sauces. If you’re looking into how to start eating healthy, this is one of the healthiest cooking oils you’ll want in regular rotation.

2. Grapeseed Oil

Grapeseed oil, which is extracted from the leftover seeds of wine grapes, is rich in polyunsaturated fats and vitamin E, giving it antioxidant properties that may support heart health. That’s exactly why it stands among the healthiest cooking oils for its light, neutral flavor and versatility in the kitchen. With a smoke point around 420°F, it’s a go-to for stir-fries like beef pad Thai, pan-searing proteins or roasting vegetables without an overpowering flavor.

What makes grapeseed oil especially interesting is how seamlessly it fits into both savory and sweet dishes. It’s often favored by chefs for emulsifying dressings and sauces. Like other healthiest cooking oils, it's best stored in a cool, dark place to preserve freshness and prevent oxidation.

3. Avocado Oil

Few oils pull double duty like avocado oil. Rich in oleic acid and antioxidants, this pick tops the list of the healthiest cooking oils for anyone who wants clean flavor and serious heat performance. Avocado oil’s sky-high smoke point at around 520°F makes it one of the best oils for frying, grilling or stir-frying without turning bitter or breaking down.

Its buttery taste gives it an edge over more neutral-tasting options, adding subtle richness to everything from roasted vegetables to seared chicken thighs. As one of the healthiest cooking oils, it’s also loaded with vitamin E and lutein, which support heart and eye health.

4. Olive Oil 

Olive oil is one of the healthiest cooking oils, not just for its nutrition but also for the way it transforms food. Rich in monounsaturated fats, particularly oleic acid, it supports heart health and may reduce inflammation without breaking down easily under heat. With a moderate smoke point and strong oxidative stability, it's ideal for sautéing, roasting or even baking.

What sets olive oil apart is how it enhances the flavor of whatever it touches. Its slightly fruity, peppery notes add depth to dishes without overpowering them. Whether you're drizzling it over Mediterranean roast vegetables or swirling it into pasta, olive oil brings a richness that elevates meals while still aligning with the healthiest cooking oils for everyday use.

5. Sesame Oil 

Sesame oil brings more than just a nutty aroma to the table. It’s one of the healthiest cooking oils thanks to its rich profile of unsaturated fats, antioxidants like sesamol and sesamolin and its potential to support heart health and reduce inflammation.

Cold-pressed sesame oil has a light, neutral flavor and holds up well for sautéing and stir-frying with a smoke point around 410°F. Toasted sesame oil, on the other hand, is darker and more fragrant, better suited for finishing dishes like sesame noodles or adding depth to vinaigrettes. 

While it may not be as trendy as avocado or olive oil, sesame oil remains a pantry staple across Asian and Middle Eastern cuisines. Its bold flavor and functional health perks make it a deliciously smart choice among the healthiest cooking oils for flavor-driven meals.

6. Safflower Oil

Often overlooked on trendy oil lists, safflower oil quietly holds its own in the world of high-heat cooking. It ranks among the healthiest cooking oils for its heart-friendly unsaturated fats, impressive vitamin E content and rare ability to retain nutrients even when exposed to high temperatures.

There are two types to know: high-linoleic and high-oleic. The high-oleic variety is the better pick for cooking, especially for deep-frying, pan-searing or roasting dishes like battered fish or crispy baked tofu. With a smoke point of around 450°F and a clean, neutral taste, safflower oil adds texture without overpowering flavor. As a result, it’s an easy go-to for anyone seeking versatile, healthiest cooking oils.

7. Peanut Oil 

Peanut oil might not dominate headlines but it’s a longtime staple in restaurant kitchens and home fryers. This oil is prized for high-heat techniques like deep frying and stir-frying thanks to its high smoke point and balanced fat profile. From golden plantains to juicy chicken wings, it delivers crisp results without soaking up flavor from other foods.

The combination of monounsaturated and polyunsaturated fats makes it one of the healthiest cooking oils, and the vitamin E content adds antioxidant perks. Refined peanut oil suits most cooking needs, while gourmet and cold-pressed versions bring bold, nutty flavor. Its reliability and flavor flexibility keep it ranked among today’s top healthiest cooking oils.

8. Hemp Seed Oil

Often overshadowed by flashier options, hemp seed oil holds its own with a nutty flavor and a stellar 3:1 ratio of omega-6 to omega-3s. That balance, plus a dose of vitamin E, makes it one of the healthiest cooking oils for heart and skin support. 

While its low smoke point of around 302°F rules out frying, it shines in gentle cooking. Warm it into soups after simmering, mix it into your fluffy scrambled eggs or use it to finish roasted vegetables. It’s also great blended into dips and dressings. For those who eat with purpose, it’s one of the healthiest cooking oils worth keeping on hand.

9. Flaxseed Oil

While flaxseed oil isn’t made for searing or stir-frying, it still earns a spot among the healthiest cooking oils thanks to its rich omega-3 content and heart-supportive alpha-linolenic acid. With a low smoke point of around 225°F, it shines in low-heat cooking like gently warming sauces, slow-simmered grains or light poaching. 

It brings a distinct, earthy flavor that sets it apart from hemp seed oil, which leans milder. Flaxseed oil also mixes seamlessly into batters for baked goods like strawberry muffins and chocolate chip pancakes. When stored in the fridge and used with care, it delivers both flavor and function as one of the most unique healthiest cooking oils.

10. Macadamia Nut Oil 

You won’t see macadamia nut oil lining shelves at every grocery store but this buttery, golden oil earns its place among the healthiest cooking oils. With an impressive 80% monounsaturated fat content, it rivals even olive oil for heart-friendly benefits and has a smoke point high enough for roasting, sautéing or frying. 

What makes it especially unique is its subtle flavor and creamy texture, which adds richness without overpowering dishes. It’s ideal for baked goods, stir-fries and seared proteins. Store it in a cool, dark place to preserve its antioxidants. While less common than avocado or canola, macadamia oil is easily one of the most underrated healthiest cooking oils.

What Is the Healthiest Oil to Cook With?

When it comes to the healthiest cooking oils, extra virgin olive oil still reigns supreme. It’s rich in monounsaturated fats, loaded with antioxidants and backed by decades of research on its heart-protective and anti-inflammatory benefits. 

Thanks to compounds like oleic acid and polyphenols, it supports healthy cholesterol levels and may even help reduce the risk of chronic diseases. Plus, it’s incredibly adaptable, such as sautéing vegetables, tossing them into Mediterranean grain bowls or whisking them into homemade vinaigrettes and Italian pasta salads.

Avocado oil also earns a spot on the list of the healthiest cooking oils. With a high smoke point and a fatty acid profile similar to olive oil, it’s ideal for higher-heat cooking. Think searing up a juicy steak, roasting hassleback sweet potatoes or pan-frying chicken fajitas. 

It’s also a great oil to use in baking when you want a neutral flavor and added richness. On the nutrition front, research from the National Library of Medicine shows that avocado oil’s healthy fats and antioxidants help keep your heart strong, reduce cell damage and enhance nutrient absorption.

So, what is the healthiest oil to cook with? It depends on how you’re using it, but the general rule is to choose minimally processed oils that are high in monounsaturated or polyunsaturated fats and use them in moderation to support overall health.

Which Cooking Oil Is the Unhealthiest?

We often focus on the healthiest cooking oils like olive, avocado and canola, but what about the worst ones? There’s no single oil crowned the absolute worst, but partially hydrogenated vegetable oils or trans fats are a strong contender. 

These chemically altered oils stay solid at room temperature, which makes them shelf-stable but tough on your heart. They’ve been shown to raise bad (LDL) cholesterol, lower good (HDL) cholesterol and increase the risk of heart disease and stroke. While they’ve been largely banned in the U.S., they can still sneak into processed foods, so keep an eye out when choosing the healthiest cooking oils for your kitchen.

Beyond trans fats, there are a few other cooking oils that may not be ideal for everyday use. Butter and margarine consistently show up in research as less favorable options for long-term health. In a large-scale study of over 521,000 adults published in BMC Medicine, both were associated with higher mortality from heart disease and diabetes. That’s why choosing from the healthiest cooking oils can be a smarter long-term strategy. 

Coconut oil is another one that gets overhyped. While it’s natural and smells great, it also contains 90% saturated fat. That matters because saturated fat has been linked to increases in LDL cholesterol, which isn't doing your heart any favors. While small amounts here and there probably aren’t a big deal, coconut oil isn’t the healthiest oil to cook with on a daily basis.

Learn To Cook Healthy Food

Taking a cooking lesson can completely change the way you eat at home. Whether you sign up for an in-person cooking class near you or follow along with healthy online cooking classes, learning from skilled instructors makes it easier to build confidence in the kitchen and pick up techniques that support your wellbeing. 

Many classes focus on how to prepare meals using the healthiest cooking oils like extra virgin olive oil or avocado oil and show you when and how to use each one based on the dish and cooking method. You’ll also gain a better sense of which oil fits your lifestyle because the healthiest oil to cook with depends on what you’re making and how you’re making it.

Choosing the healthiest cooking oils doesn’t mean giving up the flavors you love. With the right oil, you can still enjoy your favorite dishes while supporting overall health. Now that you’ve got a list of the healthiest cooking oils, you can make smarter swaps based on how you like to cook and what you love to eat. It’s all about finding the oil that fits your kitchen style and helps you feel your best.

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.