Essential Guide to Cooking Oils
Based on our in-depth analysis of over 30 cooking oils, we've ranked them according to key health metrics: linoleic acid content, omega-6:3 ratio, antioxidant capacity (ORAC value), and vitamin content. Our research-backed rankings help you choose the best oils for your health needs and cooking preferences.
Top Rated Cooking Oils
Gold Medal: Coconut Oil
Linoleic Acid: 2%
ORAC Value: 1007 µmol TE/100g
Vitamin A: 0 µg RAE per 100g
Smoke Point: 350
Key Benefits:
- Contains medium-chain triglycerides (MCTs) that may boost fat burning
- Has antimicrobial effects from lauric acid content
- May improve cholesterol profiles in some studies
Silver Medal: Grass-Fed Butter
Linoleic Acid: 4%
Omega Ratio: 2:1
ORAC Value: 730 µmol TE/100g
Vitamin A: 684 µg RAE per 100g
Smoke Point: 302
Key Benefits:
- Contains conjugated linoleic acid (CLA), which may have health benefits
- Rich source of fat-soluble vitamins (D, E, K2)
- Has a more favorable fatty acid profile than grain-fed butter
Bronze Medal: Extra Virgin Olive Oil
Linoleic Acid: 12%
Omega Ratio: 12:1
ORAC Value: 620 µmol TE/100g
Vitamin A: 20 µg RAE per 100g
Smoke Point: 375
Key Benefits:
- Rich in heart-healthy monounsaturated fats
- Contains powerful antioxidants that fight inflammation
- May help prevent strokes according to observational studies
Make Informed Choices About Your Cooking Oils
Armed with this research-backed information, you can now select cooking oils that best support your health goals and culinary needs. Remember that the best approach often involves using a variety of high-quality oils for different purposes.