How to choose cooking oil?

There are many type of cooking oils on the market: canola oil, olive oil, peanut oil, sesame oil, sunflower oil, coconut oil and many more.


When you are browsing through our variety of cooking oils on our product page, one question that might have popped into your mind was, “are there any differences between these oils?”


Your intuition is correct. There are indeed differences between these oils. Here is a brief guide and points to take note of when you are shopping for cooking oils.

Do you need the oil for deep-frying?

To begin, one question to ask yourself is whether you need it for deep-frying. This is because some oils are not suitable for deep-frying because of their relatively low smoke points. 

What are smoke points?

Smoke points are simply the temperature at which an oil begins to smoke and oxidize.  Once any oil begins to smoke, it starts to break down, altering its flavor and releasing free radicals, releasing harmful compound.  Oils with high smoke points may be more stable than those with low smoke points.

Choose cooking oils with high smoke points for deep-frying:

Oils to avoid when deep-frying:

  1. Olive oil
  2. Avocado oil

Olive oil has a lower smoke point than some of the other oils (around 375˚F) so it’s better suited for things like sautéing vegetables or to be used as a dressing. 

What about other cooking methods like pan-fry, searing, roasting, grilling etc?

To reiterate, when choosing an oil to use for different cooking method, first consider the smoke point.

For example, for roasting, it may be best to choose one that has a high smoke point.


You may consider olive oil if you are roasting at a temperature lower than 374°F (190°C).

Summary of cooking oils and their uses:

Consolidated by Kuok on 17 October 2021.


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