Key Takeaways
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All four registered dietitians unanimously recommend olive oil—especially extra virgin olive oil—as the healthiest cooking oil, thanks to its heart-healthy monounsaturated fats, antioxidants, and versatility in the kitchen.
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Key factors in choosing a cooking oil include its fatty acid profile, smoke point, level of processing, and packaging, with an emphasis on oils that are stable at heat, minimally processed, and stored to prevent oxidation.
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Olive oil stands out not only for its nutritional benefits but also for its rich flavor and flexibility, making it suitable for everything from sautéing and roasting to salad dressings and baked goods.
When it comes to cooking, some form of fat is usually required. It keeps food from sticking to the pan, carries flavor throughout the dish (sometimes adding flavor in its own right), and helps us absorb any fat-soluble vitamins the recipe contains.
There’s no shortage of fats and cooking oils to choose from, either—whether that be olive oil, avocado oil, canola oil, coconut oil, butter, ghee, tallow, sunflower seed oil, or otherwise. Each of these has its own unique flavor and nutritional attributes, meaning making a specific selection is somewhat complicated.
Registered dietitians are a fantastic resource when you’re unsure about which foods to choose. So, we spoke with four to find out which cooking oil they most often turn to—and interestingly enough, they all cited the same kind!
Meet Our Expert
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Jamie Adams, MS, RDN, RPYT, a women’s health dietitian, and founder and owner of Mamaste Nutrition
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Sheila Patterson, RD, CDCES, a registered dietitian based in Salt Lake City, Utah
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Sapna Peruvemba, MS, RDN, registered dietitian and founder of Health by Sapna
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Sam Schleiger, MS, RDN, CD, CLT, IFNCP, functional dietitian, women’s health specialist, and owner of Simply Nourished Functional Nutrition
What to Look for in Cooking Oil
Unsurprisingly, there are several key criteria these RDs consider when choosing a cooking oil:
Nutritional Content
First, as you might expect, they prioritize an oil with impressive nutritional benefits. “When it comes to choosing cooking oils, I’m always thinking about how the body responds, how stable the oil is under heat, and how it supports (or disrupts) inflammation, hormones, gut health, and mineral balance,” explains Sam Schleiger, MS, RDN, CD, CLT, IFNCP, functional dietitian, women’s health specialist, and owner of Simply Nourished Functional Nutrition.
This is where a cooking oil’s fatty acid profile comes into play. “I prioritize oils that are rich in healthy fats—especially monounsaturated fats—and low in saturated fat,” explains Sapna Peruvemba, MS, RDN, registered dietitian and founder of Health by Sapna.
Monounsaturated fat and saturated fat each impact heart health in different ways. “Monounsaturated fats or ‘good’ fats are linked to heart health benefits including lowering LDL (low-density lipoprotein, or ‘bad’) cholesterol and triglyceride levels,” shares Sheila Patterson, RD, CDCES, registered dietitian. This translates to a reduced risk of heart disease.
Meanwhile, though undoubtedly controversial, some studies show that certain types of saturated fats may contribute to increased heart disease risk, particularly when consumed in high amounts over long periods of time. This warrants caution around cooking oils (or other fats) high in the nutrient, like coconut oil, palm oil, and butter.
Fats with a higher percentage of omega-6 polyunsaturated fats (PUFAs) than omega-3 fatty acids are also something to be wary of. While omega-6 fatty acids are needed for overall health, they promote inflammation in the body and Americans tend to eat too much of them compared to anti-inflammatory omega-3 fatty acids. “Excessive consumption of omega-6 PUFAs from industrially-produced seed oils (like canola, soy, safflower, etc.) are pro-inflammatory and can disrupt the omega-3/omega-6 balance,” Schleiger agrees.
And finally, partially hydrogenated oils (i.e. trans fats) should be avoided at all costs. This is because they negatively impact heart health in two ways: by lowering HDL (high-density lipoprotein, or ‘good’) cholesterol and increasing LDL cholesterol. Thankfully, these are generally only found in outdated fats, like shortening.
Smoke Point
Smoke point, or the point at which an oil starts to smoke and break down on a molecular level, is another important consideration. “I prioritize stability at high heat, because unstable oils (or oils with a low smoke point) oxidize easily when heated—turning into inflammatory compounds that can disrupt cellular membranes and increase oxidative stress. This is why smoke point and fatty acid composition matter so much,” explains Schleiger.
Processing
Processing is also an important aspect to consider. “I look for oils that are minimally processed (cold-pressed or extra virgin when possible), as these retain more beneficial antioxidants and nutrients,” says Jamie Adams, MS, RDN, RPYT, a women’s health dietitian, and founder and owner of Mamaste Nutrition.
Flavor and Storage
Flavor and storage are other factors these RDs take into account. While flavor is personal preference, how a cooking oil is stored is universally important. “Cooking oils in dark, glass containers along with storage in a dark, cool place can preserve and protect the quality of the oil from oxidation and deterioration,” shares Patterson.
The Healthiest Cooking Oil
While these considerations might not seem like a big deal—since many Americans use cooking oils in small amounts—every choice we make in the kitchen can tip the scale, positively or negatively, when it comes to our health. “We know that small daily choices add up. By choosing high-quality, stable fats, you’re not just avoiding harm—you’re actively nourishing your body at the cellular level,” Schleiger encourages.
With this in mind, all four RDs shared that they regularly reach for the same cooking oil: olive oil. “Olive oil is my number one go-to cooking oil in our home, especially extra virgin olive oil,” says Adams.
Olive oil checks all the boxes for what these RDs consider to be a healthy cooking oil. “Olive oil is rich in heart-healthy monounsaturated fats and contains polyphenols—powerful antioxidants that support cardiovascular health by lowering inflammation and improving blood lipids,” adds Peruvemba. Research backs this up, with olive oil being tied to decreased risk for heart disease and all-cause mortality. “It even plays a role in improved brain and metabolic health,” Adams shares.
While other cooking oils have a higher smoke point than olive oil—especially extra virgin—this Mediterranean staple can still handle plenty of heat. “Refined olive oil has a smoke point of 390 to 470 degrees Fahrenheit (°F), while extra virgin olive oil ranges from 350 to 410 °F, making it versatile for everyday cooking,” says Peruvemba. Schleiger agrees, adding, “My take is that high-quality olive oil is safe for most stovetop cooking, as long as it’s not smoking or left on high heat for long periods of time.”
And extra virgin olive oil isn’t only nutrient-dense—it’s also plenty tasty. “It has a flavorful taste I enjoy, especially in dressings or drizzled over vegetables,” offers Peruvemba. “It’s particularly fitting for recipes where its bold, peppery notes can complement the ingredients like in Greek, Caprese, or kale Caesar salads—along with pasta and lentil dishes,” Patterson adds.
It’s also somewhat of a catch-all oil in the kitchen—perfect for a wide range of savory dishes, and even some sweet ones like cakes, sweet breads, scones, and tarts. “I love its versatility—it’s just as delicious drizzled on a salad as it is used for sautéing veggies or roasting fish,” Adams agrees.
When shopping for olive oil, be sure to choose an option sold in a dark, (ideally) glass bottle and spring for cold-pressed when you can for optimal nutrition.
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