Plant-based oils (I am including butter for comparison only)
&cooking **best for frying +good for dressings ^don’t heat #baking
Avocado **+ 12 74 14 520F $.59/oz
Butter #& 66 30 4 302F $.29/oz
Canola**#+ :) 6 62 32 468F $.07/oz
Coconut^ 92 6 2 351F $.37/oz
Rice Bran**#+ & 20 47 33 489F $.35/oz
Corn**#+ 13 25 62 457F $.12/oz
Cottonseed+# 24 26 50 421F $.46/oz
Grape seed^+& 12 17 71 399F $.39/0z
Hemp +^& 9 12 79 329F $.52/oz
Mustard&**+ 13 60 21 489F $.68/oz
Olive (EVOO)+ 14 73 11 374F $.72/oz
Olive(virgin)&+ 14 73 11 419F $.72/oz
Olive(refined)&+ 14 73 11 437F $.68/oz
Olive(light)**&+ 14 73 11 468F $.43/oz
Peanut&**+ 18 49 33 448F $.18/oz
Safflower&+**# 10 13 77 509F $.23/oz
Sesame+& 14 43 43 351F $87/oz
Soybean#&+ 15 24 61 466F $.19/oz
Sunflower+&# 11 20 69 475F $.21/oz
Walnut^ 9 23 63 399F $1.20/oz
For overall health olive, canola, and peanut are the best oils for you. They are high is monounsaturated, low in saturated, and moderate in polyunsaturated fats. I use olive oil for everything. There is some controversy whether you can use olive oil for frying. I have used the light olive oil for pan frying with no problem. I don’t, as a rule, deep fry anything, so I don’t know how it works for that, but others say fine. The trick is to keep the oil at a constant temp under the smoke point.
Mustard oil, from what I can gather, is very flavorful and nice in dressings and sauces. While not cheap, you would probably only use a little bit in a sauce or dressing. I am getting some to try and I will report back. It also looks to be very healthy.
There is a “high oleic” sunflower and safflower oil that contains over 80% monounsaturated fat. The higher mono content has been bred in the seed itself. I have yet to try it, but as long as it’s not chemically modified to contain high levels of mono’s, it would be a very healthy choice. Sunflower oil is also naturally high in vitamin E.
Soybean and corn are plants, and thus the oils that come from them, are almost always genetically modified . GMO plants are under investigation for possible health problems an should be avoided.
So the next time you go to buy a bottle of “oil”. Take the time to pick the best one for your health!