Which Oil is Good For Health?

Sameer Content Writer

When it comes to choosing a cooking oil, you have plenty of options. With so many options available, which oil is good for health is a common question. Olive oil, coconut, and avocado oil are some of the very familiar choices.

Choosing the best oil depends on the type of cooking such as sauteing, roasting, grilling, and baking. Pay close attention to the ingredients, dosage, and health claims to pick the right product for you. For the best Sesame Seed oil in India Click Here



Best Oils For Health 

S.No Oil Fat Content
1 Olive Oil

Monounsaturated: 78% | Polyunsaturated: 8% | Saturated: 14%

2 Avocado Oil Monounsaturated fat: 71% | Polyunsaturated fat: 13% | Saturated Fat: 12%
3 Coconut Oil Monounsaturated fat: 6% | Polyunsaturated fat: 1.8% | Saturated Fat: 87%
4 Sunflower Oil Monounsaturated fat: 46% | Polyunsaturated fat: 36% | Saturated Fat: 13%
5 Peanut Oil Monounsaturated: 48% | Polyunsaturated: 34% | Saturated: 18%
6 Sesame oil Monounsaturated: 41% | Polyunsaturated: 44% | Saturated: 15%
7 Canola Oil Monounsaturated: 62% | Polyunsaturated: 31% | Saturated: 7%

1. Olive oil

Olive oil is the most versatile and healthy option to cook. Extra virgin oil is not refined and overly processed which makes it best for low and medium-heat cooking. Olive oil is also healthy to use when baking, Extra Virgin olive oil contains monounsaturated fats and some polyunsaturated fatty acids; studies link to better heart health. There are many different variants of Olive Oil with varying taste, acidity and peroxide presence.

It is especially recommended for dips, salads, and dressings. But the low smoking point means Olive oil is not the best choice for cooking at high temperatures. 

Monounsaturated: 78% | Polyunsaturated: 8% | Saturated: 14%

Reasons to Choose Olive Oil

  • Most versatile and healthy option to cook

  • Best for low and medium-heat cooking

  • Contains monounsaturated fats and polyunsaturated fatty acids

  • Recommended for dips, salads, and dressings. 

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2. Avocado Oil

Avocado oil is pressed from the pulp of an avocado. Avocado Oil is unrefined but it has a higher smoking point than olive oil. It can be used for cooking at higher heat. Avocado Oil contains monounsaturated and polyunsaturated fatty acids. It is a cooking oil with the highest monounsaturated fat contents. Avocado oil has numerous benefits related to the content of antioxidants and healthy fats. 

It is an excellent source of antioxidants, minerals, vitamins, and essential fatty acids. This delicious fruit can also be used to soothe and heal your skin. It is highly versatile and easy to include in your diet.

Monounsaturated fat: 71% | Polyunsaturated fat: 13% | Saturated Fat: 12%

Reasons to Choose Avocado Oil

  • Higher smoking point than olive oil

  • Ideal for high heat cooking

  • Has monounsaturated and polyunsaturated fatty acids

  • Antioxidants and health fats

  • Can be used to soothe and heal skin

  • Highly versatile oil

3. Coconut Oil

Coconut oil is a wonder for weight loss since it helps the body burn fat effectively. It also converts energy quicker in your body. Since coconut oil contains medium-chain fatty acids, it is easy to digest to convert into energy. Most cooking oils contain omega 6 fatty acids while coconut oil is filled with healthy omega 3 fatty acids.

Coconut oil is a great choice for people with thyroid issues, it improves thyroid function by stimulating the production of extra thyroid hormones. On the other hand, vegetable and corn oils can inhibit thyroid function. 

This oil is more stable at room temperature as it contains chain fatty acids. Because of high saturated fat content this oil is stable in heat and has a high smoke point and a long shelf life. 

Monounsaturated fat: 6% | Polyunsaturated fat: 1.8% | Saturated Fat: 87%

Reasons to Choose Coconut Oil

  • Helps burn body fat effectively

  • Contains medium-chain fatty acids

  • Healthy omega 3 fatty acids

  • Improves thyroid function

  • High Smoke Point

  • Long shelf life

4. Sunflower Oil

Sunflower Oil is healthy because of its high Vitamin E content. One tablespoon of Sunflower oil contains approximately 28% of the daily recommended intake of Vitamin E. A high smoke point makes it versatile. The only downside of Sunflower oil is that it can't handle extremely high temperatures therefore it does not fry food properly. 

It doesn't have a strong flavour which is also an added benefit. However, Sunflower oil is high on omega-6 fatty acids which are thought to be inflammatory. You need to balance omega-6s with omega 3s. 

Sunflower oil extracted using cold pressing helps preserve all of its goodness. Cold-pressed oil doesn't go through chemical processes. But most manufacturers use chemical extraction. Cold-pressed sunflower oil is dense and has a bright golden colour while chemically extracted oil is lighter in colour.

There are more reasons why people choose sunflower oil, it is low in saturated fats and has a longer shelf life. 

Monounsaturated fat: 46% | Polyunsaturated fat: 36% | Saturated Fat: 13%

Reasons to Choose Sunflower Oil

  • High Vitamin E content

  • High smoke point 

  • High on omega 6 fatty acids

  • Low in saturated fats

  • Longer shelf life

5. Peanut Oil

Peanut oil is used mainly in Thai and Chinese cuisines. For french fries and fried chicken, refined Peanut oil is the preferred choice because of its high smoke point. While the unrefined peanut oil is used for dressing or marinades. 

Peanut oil is derived from the edible seeds of the peanut plant. It is available in a wide range of flavours depending on the process of extraction. 

People allergic to peanuts can consume refined peanut oil. The highly refined oils remove the allergens from peanuts. However, organic and cold-pressed oils may not remove the allergens and thus should be avoided by those with peanut allergy. Peanut oil contains 20% saturated fat, 50% monounsaturated fat, and 30% polyunsaturated fat. It has a high amount of omega-6 fats which is considered inflammatory. Due to the considerable amount of monounsaturated fat, it is a good choice for frying and high-heat cooking. 

Monounsaturated: 48% | Polyunsaturated: 34% | Saturated: 18%

Reasons to Choose Peanut Oil

  • High Smoke point

  • Wide range of flavours

  • High amount of omega-6 fats

  • Good choice for frying and high heat cooking

6. Sesame Oil

Sesame oil has culinary, medicinal, and cosmetic uses. It contains two powerful antioxidants in the form of sesamol and sesaminol. Antioxidants help reduce cell damage caused by free radicals. 

Sesame oil is a part of Taiwanese medicine for its anti-inflammatory properties. It is used to treat inflammation and toothaches. Sesame oil contains 82% unsaturated fatty acids which is good for heart health. It may help prevent heart diseases. Sesame oil is expensive in comparison to other oils. It also has benefits for hair and skin. Sesame oil has a natural SPF and can be used as a sunscreen. 

Monounsaturated: 41% | Polyunsaturated: 44% | Saturated: 15%

Reasons to Choose Sesame Oil

  • Has culinary, medicinal, and cosmetic uses

  • Contains 82% unsaturated fatty acids

  • Benefits for Hair and Skin

  • Powerful antioxidants to reduce cell damage

7. Canola oil

Canola oil contains a good amount of monounsaturated fats and polyunsaturated fats. Compared to other vegetable oils, canola has the least amount of saturated fats. Canola has a high smoke point which makes it suitable for high-heat cooking. For the maximum nutrients, consume cold-dressed or unprocessed canola oil. 

It is also high in omega-3 fats. Canola oil is a versatile cooking oil with its light flavour, smooth texture and high smoke point. It can be used for different cooking methods such as sauteing, stir-frying, grilling, and baking. 

Monounsaturated: 62% | Polyunsaturated: 31% | Saturated: 7%

Reasons to Choose Canola Oil

  • High in monounsaturated fats and polyunsaturated fats. 

  • High smoke points and ideal for high heat cooking

  • High in omega-3 fats

  • Versatile cooking oil with light flavor

  • Suited for sauteing, stir-frying, grilling, and baking. 


These are the 7 best oils for health, we have mentioned the benefits of each one of these oils to make the choice simpler for you. Each oil has its unique benefits. However, you need to consider certain factors to decide which oil is best suited for your health and cooking style. Below we have mentioned the key factors which can help in your decision. 

Things to Consider for Choosing the Best Oil for Health

Cooking oil is a key ingredient of any cuisine. Choosing the right cooking oil is essential to ensure a healthy lifestyle. Low-quality cooking oil may result in heart infections among other health hazards. Here are some of the factors you should keep in mind. 

Smoke Point: It is an important factor to consider when buying a healthy oil. The smoke point varies from one oil to another. Oil starts burning at the smoke point temperature. The smoking point also depends on the type of processing used for oil extraction. Oils with high smoke point temperature are suitable for frying and high-temperature cooking. 

Vitamins: Cooking oils consist of vitamins that are an essential part of our diet. Vitamin D is essential for immunity, Vitamin A helps deal with stress, and vitamin E reduces damage to the body. 

Fat contents: Cooking oils consist of saturated (SAFA), polyunsaturated (PUFA), and monounsaturated (MUFA) fatty acids. Polyunsaturated and monounsaturated fats are considered healthier than saturated fats. Monounsaturated and polyunsaturated fats are good for heart health. It is essential to have a look at the fat contents of cooking oils. 

Flavor: Edible oils such as vegetable, canola, and corn oils have a very light flavor; while olive and peanut oil have a stronger flavor. Depending on the dish, you should consider the type of oil to use. 

Budget: The price is always a crucial factor. Avocado oil is the most expensive followed by Olive oil. If you are looking for affordable cooking oil that is also good for health then Sesame seed oil is an excellent choice. It is versatile and packs some health benefits as well. 

Polyunsaturated fats: They help improve blood cholesterol levels. Omega-6 and omega-3 are specific types of polyunsaturated fats considered essential for good health. Omega 3 fats have anti-inflammatory properties as well. 

Monounsaturated Fats improve blood cholesterol levels and cut down the risk of heart diseases. You should choose monounsaturated fats over saturated fats to minimize the risk of heart diseases. 

Brands: When buying cooking oil, the benefits may also vary from one brand to another. Because different brands use different processes for extracting oil. The process employed has a direct impact on the nutrients of the oil. 

So, that is all about the best cooking oils in India. We hope you have got an answer to your question about which is the best oil for health. Choosing the best oil depends on various factors which we have already discussed in the post. 

If you are looking for edible oil for high-temperature cooking for frying then choose an oil with a high smoke point such as Avocado oil and Peanut oil. For salads and dressing, Olive oil is considered a healthy choice. 

You should also consider the flavor of the oil while making your decision. Olive oil and Peanut oil have a strong flavor while vegetable, canola, and corn oils have a light flavor. 

Frequently Asked Questions

Which oil is best for frying?

It is better to choose an oil that has a high smoke point such as sunflower oil, sesame oil, or avocado for frying and high-temperature cooking. Peanut oil is also a great choice for frying.

Which oil should I choose for salads and dressing?

The popularity of Olive oil is growing because of its various health benefits. It is also considered one of the best choices for salads and dressing.

Which oil has a light flavor?

vegetable, canola, and corn oils are the ideal choices for light flavor. While peanut and olive oil has a strong flavor.

How to choose the best oil for heart health?

For heart health, choose edible oils that are made of Polyunsaturated and Monounsaturated fatty acids. Omega 3 fats are also essential for good heart health. 


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I’m an engineer that accidentally fell in love with words. I write about things that I like and things that I don’t, mainly in the online shopping sphere.

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