Types of oils

Your guide to the different types of oils available, their health benefits, and what they are best used for.

Avocado oil

• High in beneficial monounsaturated fats
• A very high smoke point (270°C) means it’s suitable for all types of cooking
• A flavoursome oil also suitable for salads

Canola oil

• High in beneficial monounsaturated fats and containing omega-3 (ALA)
• Suitable for cooking up to 200°C
• With its subtle flavour, this is the pick for an economical, everyday oil

Flaxseed oil

• Exceptionally high in beneficial omega-3 (ALA) with some omega-6
• Not suitable for cooking as it has a very low smoke point
• Subtle taste makes it a healthy alternative for salads

Hempseed oil

• Has a ratio of 3:1 omega-6 to omega-3
• Smoke point around 165°C so not suitable for high-heat cooking
• Strong herby flavour suitable for salads

Macadamia nut oil

• Exceptionally high in beneficial monounsaturated fats
• Can be used for cooking up to 200°C
• Light distinctive nutty flavour makes it a healthy alternative for salads

Olive oil

• High in beneficial monounsaturated fats, olive oil is heart-healthy
• Choose extra virgin olive oil for its flavour and high level of antioxidants
• Smoke point around 180-210°C
• A flavoursome oil for salads

Peanut and sesame oil

• High in both monounsaturated and polyunsaturated (omega-6) fats
• Smoke points around 210-220°C
• Generally used only where their distinctive flavours are required

Rice bran oil

• High in beneficial monounsaturated fats, rice bran oil has also been shown to lower cholesterol
• With a mild flavour and high smoke point, this oil is suitable for both cooking or salads and it’s economical, too

Soy oil

• The most common oilseed produced in the world
• Its versatility has made it popular (smoke point over 250°C) but with a
  high omega-6 content, even though it does contain some omega-3 (ALA)
  you’re better to choose something else

Sunflower and safflower oils

• Like soy oil, these are very versatile with a high smoke point
• Very high omega-6 content with no omega-3
• Try canola or rice bran oil instead