The Cooking Oil Comparison Chart

Cooking Oil Comparison Chart

You already know that Extra Virgin Olive Oil is good for you. But what do you choose when it’s time to branch out and try something new? There are a lot of cooking oils out there, and many have misleading health claims on the label. It can be a bit overwhelming when you walk down the oil aisle in the store.

Some oils are very healthful, others not so much — and for different reasons. How do you know what’s really important when choosing a cooking oil? And how do you keep track of them all?

Why, with The Cooking Oil Comparison Chart, of course!

I’ve teamed up with Andy Bellatti, MS, RD, to help answer these questions with this chart. (If you don’t already follow Andy, you’re missing out.)  We’ve created a one-page, printable PDF that you can take with you to the grocery story (or stick up on your fridge), that will help guide you through the labyrinth of oils.

We focused on two main factors, healthfulness and temperature-sensitivity, since some oils lose their health benefits when heated. Using a grid that makes it easy to see where each oil falls on the spectrum, you’ll be able to tell at a glance which oils to use for your salad, and which to use for your next stir-fry — and which oils to avoid altogether. We’ve also included some secondary details about each oil, along with some important pitfalls to watch out for.

Andy has written a post on his blog explaining the science behind our oil comparisons, so you’ll know why each oil is where it is on the chart.  So click on over to Andy’s post to get the nitty-gritty, and then come back here and get the PDF.

The Cooking Oil Comparison Chart
737kb PDF, Updated Feb 22, 2012

If you’d like to share this chart on your own website or blog, please be respectful (and law-abiding) and share it simply by linking directly to this post. Please do not link directly to the PDF or copy the entire chart to your own site.  You may use the image at the top of this post on your own page, if you like. Thanks!

PS – Huge thanks to Andy for jumping on board when I proposed this project to him. I had a ton of fun collaborating with him, and appreciate his enthusiasm and expertise!

You may also like my other printables:

A Guide to the My Plate Icon
How to Read the Nutrition Facts Panel (available on the Eating Rules Facebook Page)
The Healthy Breakfast Flowchart
The Smoothie Flowchart

, , , , ,

210 Responses to The Cooking Oil Comparison Chart

  1. Ron Swager March 3, 2016 at 10:29 am #

    If canola oil is ranked low only because of the likelihood that it is derived from GMOs, proves this chart is based on the ignorant opinions of luddites and not science. Also how do animal fats get anywhere on the chart except at the very bottom?

    • MiaSophia March 31, 2016 at 9:52 am #

      So enlighten us. Could you possibly provide facts and sources that back up your point? What information do you have about canola that we don’t? Also are you a food industry expert or do you hold any credentials that give you credibility to challenge this information? I am trying to get healthy after being diagnosed with a rare neurological disorder, I would appreciate having facts from people who have research based information and not politically based opinions that take away from people who actually need this information to heal.

  2. Rob February 20, 2016 at 7:17 am #

    I love the chart, but where does vegetable oil fall?

    • Andrew February 20, 2016 at 9:45 am #

      Hi Rob –

      “Vegetable Oil” is any oil derived from a plant, and in a given bottle of the stuff it’ll often be hard (or impossible) to know what you’re actually getting. Indeed, manufacturers usually list it that way so they don’t have to be specific and can swap out highly refined oils based on market price or availability.

      Having said that, in America a bottle of vegetable oil is most likely to be a blend, containing primarily soybean oil. It may very well also some include corn, canola, safflower, sunflower, and/or cottonseed oil.

      Because of this variation, we couldn’t include it specifically in the chart. But if you look where we placed both Soybean and Corn Oils, that’ll give you an idea of roughly where it Vegetable Oil should land.

Leave a Reply