I’m sure when most of you read the title of this article; you’ll must have been rather perplexed, right? How can “healthy” and “oil” surface in one sentence? Well, oil has always been a kitchen condiment that has been considered “unhealthy” and fatty. But could it be that it was always perceived wrong?

There are certain oils that are healthy for the body and they can also add better flavor to our food. They help out bodies absorb nutrients, which are fat-soluble, along with essential fatty acids that cannot be made by the body on their own. So, if you want to know which oils are healthy and can be added into your diet, check out this article for the details.


8 Healthy Cooking Oils

1. Extra Virgin Olive Oil

Color – pale yellow to deep green
Flavor – slightly fruity, bitter and peppery
Smoke point – 320° F
Obtained from – Olives
Uses – Salad dressing, sautéing, pan frying, deep frying, stir frying, grilling, broiling, baking.
Benefits – high in Vitamin E and monounsaturated fats.

Well, this oil is one of the best and most versatile oils you must have in your kitchen. It has not just health benefits, but adds a lovely flavour to your food as well.

It is a good source of antioxidants and contains vitamin E, oleacein (a polyphenol). This oil is always helpful in protecting the body against certain types of cancer too.

The good part about using extra virgin olive oil in your cooking is that it can also be used for roasting, sautéing, frying, baking, making scrambled eggs etc. It can also be drizzled over salads and added into sauces.

2. Grapeseed oil

Color – medium and rich brown
Flavor – very mild, neutral taste
Smoke point – 420° F
Obtained from – grapeseed
Uses – cooking and salad dressing
Benefits –  rich in omega 6 fatty acids and vitamin E

Grapeseed oil can also help lower blood pressure, keep sugar under control and decrease overall bodily inflammation. It can also help boost hair growth.

You can use grapeseed oil in your cooking in many ways like drizzling over vegetables, adding it into sauces, making vinaigrette, for flavoring soups, to drizzle over salads, smoothies etc.

3. Coconut Oil

Color – colorless
Flavor – coconut flavor
Smoke point – 400° F
Obtained from – coconut flesh
Uses – deeo frying, pan frying, sautéing ,roasting, baking.
Benefits – high in Vitamin E, K and iron

Coconut oil also has powerful health and beauty benefits. It is rich in a fatty acid called Lauric Acid, can help improve cholesterol and help kill bacteria and other pathogens. It can also help boost skin and hair health.

You can use coconut oil in your cooking in many ways like roasting vegetables, stir fry, scrambled eggs, drizzle over salads and even in baking.

4. Sesame Oil

Color – medium and rich brown
Flavor – toasted sesame
Smoke point – 410° F
Obtained from – sesame seeds
Uses – cooking, marinades and salad dressing
Benefits –  antioxidants, good for heart health, rich in Vitamin E and K

Sesame oil is good for heart health. It has anti-inflammatory properties and is also rich in antioxidants. It is also beneficial for joint health (and to treat arthritis) and can improve skin and hair health as well. This oil also has properties that can help control blood sugar levels.

Sesame oil can be used raw, in baking, for stir frying, to dress salads, to marinade fish, meats and vegetables, in dips etc.

5. Pumpkin Seed Oil

Color – light to very dark green
Flavor – nutty taste
Smoke point – 320° F
Obtained from – pumpkin seeds
Uses – salad dressing, drizzle on soups and smoothies
Benefits –  rich in linoleic acid, omega fatty acids

Pumpkin seed oil is a lesser known oil when it comes to cooking. But it is a very useful and versatile oil to use. It has a nutty taste.

This oil is known to help improve heart health, support bladder and urinary tract health etc. it is also rich in antioxidants and has healthy fats.

Pumpkin seed oil can be used to drizzle over vegetables, added into soups, added into desserts and cakes and can even be used to drizzle over ice cream. This oil makes for a good addition into pesto, egg-based dishes etc. Thus, adding this oil into your diet can be very beneficial to you.

6. Avocado Oil

Color – vibrant green
Flavor – soft nutty taste
Smoke point – 520° F
Obtained from – Avocado
Uses – stir frying, searing
Benefits – high in potassium, Vitamin A, E and D

Avocado oil is rich in oleic acid which is a healthy fat for the body. it can also help reduce cholesterol and can also promote better heart health. It is high in antioxidants like lutein, that is beneficial to the eyes. It can also help reduce joint pains and arthritis and can also enhance wound healing. It can also promote better and quicker absorption of nutrients into the body.

This oil is a very versatile oil and can be used in multiple different ways, from salad dressings, to adding homemade mayonnaise, to adding it into hummus, dips, drizzling it on baked or sautéed vegetables etc. It is a very good oil to add to your diet.

7. Walnut Oil

Color – light gold
Flavor – nutty flavor
Smoke point – 400° F
Obtained from – walnuts
Uses – sautéing, stir frying
Benefits – high in Vitamin E, low in cholesterol and sodium

Walnut oil is rich in monosaturated fatty acids and can help protect heart health by elevating the levels of good cholesterol or HDL in the body and lower the levels of bad cholesterol or LDL. 

Walnut oil is rich in antioxidants that can help protect the body from free radical damage, which otherwise can damage healthy cells of the body in turn can increase the risk of developing harmful diseases.

8. Ghee

Color – yellowish or golden
Flavor – nutty
Smoke point – 485° F
Obtained from – Cow’s Milk
Uses – grilling, searing meat, stir fry, scrambled eggs, sautéed veggies, baking.
Benefits – rich source of vitamins, antioxidants, and healthy fats.

 Clarified butter or ghee is milk fat rendered from butter to separate the milk solids and water from the butterfat.  Ghee helps aid faster and smoother digestion by aiding acid secretion in the stomach that aids better food digestion. Ghee contains antioxidants that can help protect the body by eliminating free radicals and preventing oxidative stress.

Ghee can be used in grilling, searing meat, stir fry, scrambled eggs, sautéed veggies and even baking.