Types of Cooking Fats and Oils
Descriptions and Uses - Smoking Points

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Types of Cooking Fats and Oils - Descriptions and Uses - Smoking Points

Not all fats are the same. Following are some basics on the various types of fats to help you make sense of what is best for your own body.

Saturated Fats:  Saturated fats are mainly animal fats and are solid at room temperature. These fats include butter, cheese, whole milk, ice cream, egg yolks, lard and fatty meats. Some plants fats are also high in saturated fats such as coconut oil and palm oils. Saturated fats raise blood cholesterol more than any other food you eat. By using the right oils and fats for the right reasons, you can preserve the healthful benefits. Your foods will not only taste their best, but also be healthy.

Unsaturated Fats:

These fats can come from both animal and plant products. There are three (3) types:

  1. Monounsaturated Fats - Usually come from seeds or nuts such as avocado, olive, peanut, and canola oils. These fats are liquid at room temperature.

  2. Polyunsaturated Fats - Usually come from vegetables, seeds, or nuts such as corn, safflower, sunflower, soybean, cotton seed, and sesame seeds oils. These fats are liquid at room temperature.

  3. Trans Fatty Acids - Trans fats are produced when liquid oil is made into a solid fat, such as shortening or margarine. This process is called hydrogenation. Trans fats act like saturated fats and can raise your cholesterol level.

Based on the above classification, the ideal cooking oil should contain higher amounts of monounsaturated and polyunsaturated fats, with a minimal or no saturated fats and trans fats.

Different fats and oils have different uses. Each performs best within a certain range of temperature. Some are made for high heat cooking, while others have intense flavors that are best enjoyed by drizzling directly on food.

The smoke point of an oil or fat is the temperature at which it gives off smoke. The smoke point of oil depends to a very large extent on its purity and age at the time of measurement.

Fats or Oils

Description

Cooking Uses

Type of Fat

Smoke Point °F

Smoke Point °C

Almond Oil


Has a subtle toasted almond aroma and flavor.
 

Used in sauté and stir fry of Oriental foods.

Monounsaturated

420°F

216°C

Avocado Oil


Vibrant green in color with a has a soft nutty taste and a mild avocado aroma. This is a very healthy oil with a profile similar to olive oil. This oil can be used for very high temperature applications.
 

Stir frying, searing

Monounsaturated

520°F

271°C

Butter


Whole butter is a mix of fats, milk solids, and moisture derived by churning cream until the oil droplets stick together and can be separated out.
 

Baking, cooking

Saturated

350°F

177°C

Butter (Ghee), clarified


Ghee has a higher smoke point than butter since clarification eliminates the milk solids (which burn at lower temps).
 

Frying, sauteing

Saturated

375-485°F (depending on purity)

190-250°C (depending on purity),


Canola Oil (Rapeseed oil)
 

A light, golden-colored oil.

Good all-purpose oil. Used in salads and cooking.

Monounsaturated

400°F

204°C

Coconut Oil


A heavy nearly colorless oil extracted from fresh coconuts.
 

coatings, confectionary, shortening

Saturated

350°F

177°C

Corn Oil


A mild, medium-yellow color refined oil. Made from the germ of the corn kernel.
 

Frying, salad dressings, shortening

Polyunsaturated

450°F

232°C

Cottonseed Oil


Pale-yellow oil that is extracted from the seed of the cotton plant.
 

Margarine, salad dressings, shortening. Also used for frying.

Polyunsaturated

420°F

216°C

Grapeseed Oil

Light, medium-yellow oil that is a by-product of wine making.


Excellent choice of cooking oil for sautéing or frying. Also used in salad dressings.
 

Polyunsaturated

392°F

200°C

Hazelnut Oil


The nuts are ground and roasted and then pressed in a hydraulic press to extract the delicate oil.  
 

Salad dressings, marinades and baked goods.

Monounsaturated

 

430°F

221°C

Lard


The white solid or semi-solid rendered fat of a hog. This was once the most popular cooking and baking fat, but has been replaced by vegetable shortenings.
 

Baking and frying

Saturated

370°F

182 °C

Macadamia Nut Oil


This oil is cold pressed from the decadent macadamia nut, extracting a light oil similar in quality to the finest extra virgin olive oil.
 

Saute, pan fry, sear, deep fry, stir fry, grill, broil, baking.

Monounsaturated

 

390°F

199 °C

Olive Oil


Oils vary in weight and may be pale yellow to deep green depending on fruit used and processing.
 

cooking, salad dressings, saute, pan fry, sear, deep fry, stir fry, grill, broil, baking

Monounsaturated

Extra Virgin - 320°F
Virgin - 420°F
Pomace - 460°F
Extra Light - 468°F

160°C
216°C
238°C
242°C

Palm Oil


A yellowish-orange fatty oil obtained especially from the crushed nuts of an African palm.
 

Cooking, flavoring

Saturated

446°F

230°C

Peanut Oil


Pale yellow refined oil with a very subtle scent and flavor. Made from pressed steam-cooked peanuts. Used primarily in Asian cooking.
 

Frying, cooking, salad dressings

Monounsaturated

450°F

232°C

Rice Bran Oil


Rice bran oil is produced from the rice bran, which is removed from the grain of rice as it is processed.
 

Frying, sauté, salad dressings, baking, dipping oils

Monounsaturated

490°F

254°C

Safflower Oil


A golden color with a light texture. Made from the seeds of safflowers.
 

Margarine, mayonnaise, salad dressings

Polyunsaturated

450°F

232°C

Sesame Oil


Comes in two types - a light, very mild Middle Eastern type and a darker Asian type pressed from toasted sesame seeds.
 

Cooking, salad dressings

Polyunsaturated

410°F

232°C

Shortening, Vegetable


Blended oil solidified using various processes, including whipping in air and hydrogenation. May have real or artificial butter flavor added.
 

Baking, frying

Saturated

360°F

182 °C

Soybean Oil


A fairly heavy oil with a pronounced flavor and aroma.
 

Margarine, salad dressings, shortening

Polyunsaturated

450°F

232°C

Sunflower Oil


A light odorless and nearly flavorless oil pressed from sunflower seeds. Pale yellow.
 

Cooking, margarine, salad dressings, shortening

Polyunsaturated

450°F

232°C

Vegetable Oil


Made by blending several different refined oils. Designed to have a mild flavor and a high smoke point.
 

Cooking, salad dressings

Polyunsaturated

 

 

Walnut Oil


Medium-yellow oil with a nutty flavor and aroma. More perishable than most other oils.
 

Saute, pan fry, sear, deep fry, stir fry, grill, broil

Monounsaturated

400°F

204°C

Sources:

Harvard School of Public Health:  http://www.hsph.harvard.edu/nutritionsource/fats.html

Hormel Foods:  http://www.hormel.com/templates/knowledge/knowledge.asp?catitemid=42&id=571

Spectrum Oils:  http://www.spectrumorganics.com/images/uploads/123CookingGuide_050305.pdf

The Culinary Institute of America (1996). The New Professional Chef, 6th edition, John Wiley & Sons