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: 1.8%
ORAC Value: 620 µmol TE/100g
Vitamin A: 0 µg RAE per 100g
Smoke Point: 350°F
Key Benefits:
- ✓Very low in oxidation-prone polyunsaturated fats
- ✓Contains medium-chain triglycerides (MCTs) for energy
- ✓High in lauric acid, which has antimicrobial properties
- ✓Highly resistant to oxidation even at moderate cooking temperatures
Silver Medal: Macadamia Nut Oil
Linoleic Acid: 3.2%
Omega Ratio: 6:1
ORAC Value: 411 µmol TE/100g
Vitamin A: 0 µg RAE per 100g
Smoke Point: 410°F
Key Benefits:
- ✓Very high in monounsaturated fat (80-85%)
- ✓Low in inflammatory omega-6 fatty acids
- ✓Contains squalene and tocotrienols, which have antioxidant properties
- ✓Higher smoke point suitable for moderate-heat cooking
Bronze Medal: Palm Kernel Oil
Linoleic Acid: 2.3%
ORAC Value: 540 µmol TE/100g
Vitamin A: 0 µg RAE per 100g
Smoke Point: 450°F
Key Benefits:
- ✓High in stable saturated fats (80%+)
- ✓Very low in polyunsaturated fats
- ✓Contains tocotrienols and carotenoids as antioxidants
- ✓High smoke point and heat stability
Honorable Mentions
The following oils didn't make our top three, but deserve recognition for their balance of nutritional properties. We've hand-selected these oils for their low Linox values, favorable omega-6:3 ratio balance, moderate polyphenol content (too much can become pro-oxidant), and low vitamin A content, making them good options for versatile cooking.
| Cooking Oil | Linoleic Acid | Omega Ratio | Linox Value | Smoke Point | Category |
|---|---|---|---|---|---|
| Extra Virgin Olive Oil | 12% | 12:1 | 40 | 375°F | Fruit Oil |
| High-Oleic Sunflower Seed Oil | 9% | 4:1 | 41 | 450°F | Seed Oil |
| Avocado Oil | 12% | 14:1 | 44 | 520°F | Fruit Oil |
| Flaxseed Oil | 16% | 1:3 | 55 | 225°F | Seed Oil |
| Canola Oil | 23% | 2:1 | 55 | 450°F | Seed Oil |
Note: Values may vary slightly between different brands and processing methods. For cooking applications, all oils should be stored properly and used within their recommended shelf life.
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.