The healthiest oils are those that are high in monounsaturated and polyunsaturated fats, such as flax, soybean, canola and olive oil. These types of fats can help lower your risk of heart disease when used instead of saturated and trans fats. However, remember that oil is still fat, and fat is high in calories. It is still important to limit QUANTITY and choose QUALITY! Aim to use less fat possible to add, prepare or use in your foods. When it comes to cooking, however, not all oils are the same. Some oils can handle the heat, and some can’t. Which means that some oils are good for cooking and some are better to add into foods after they have been cooked, or that will will eaten raw.avocado-oilAn oil’s smoke point – temperature when the oil will start to smoke and break down. When cooking oil starts to smoke, it can lose some of its nutritional value, produces toxic fumes and trans fats (the stuff we’re trying to avoid!) and it can give food an unpleasant taste. If oil is used for cooking, then re-used, it loses integrity and can begin to produce trans fats (like deep frying and re-using the oil) Use this guide to oils as you fix your favorite recipes. You might find it helpful to hang it inside a cupboard door as a quick and easy reference.olive-oilOils with high smoke points, are good for high-heat frying and stir-frying. Those with moderately high smoke points, making them good for sautéing over medium-high heat. Oils with low smoke points, such as flaxseed and walnut, are best saved for use in salad dressings and dips. These oils are best for searing, browning and deep frying. Note: We do not recommend deep frying


These oils are best for searing, browning and deep frying.

Note: Deep Frying is NOT recommended
Oil% Mono% Poly% SatNutrition Notes
Almond65287Distinctive nutty flavor
Avocado651817Sweet aroma
Hazelnut82117Bold, strong flavor
Palm381052High in saturated fat. Not recommended
Sunflower79714Seek out high-oleic versions, which are higher in monounsaturated fat
“Light” olive/refined olive78814The more refined the olive oil, the better its all-purpose cooking use. “Light” refers to color

MEDIUM smoke point

These oils are best for light sautéing, sauces and low-heat baking.

Oil% Mono% Poly% SatNutrition Notes
Corn256213High in omega-6. High-oleic (monounsaturated fat) versions coming soon
Hemp157510Good source of omega-3. Keep refrigerated
Pumpkinseed325315Contains omega-3
Sesame414415Rich, nutty flavor. Keep refrigerated
Soybean256015High in omega-6
Walnut24679Good source of omega-3
Coconut6292High in saturated fat. Use in moderation

MEDIUM HIGH smoke point

Best suited for baking, oven cooking or stir frying.

Oil% Mono% Poly% SatNutrition Notes
Canola62317Contains low levels of omega-3
Grapeseed177310High in omega-6
Macadamia nut84313Bold flavor
Extra virgin olive78814Best-pick oil
Peanut483418Great for stir frying

NO HEAT oils*

These oils are best for making dressings, dips or marinades.

Oil% Mono% Poly% SatNutrition Notes
Flaxseed65287Excellent source of alpha-linolenic acid, a form of omega-3
Wheat Germ651817Rich in omega-6. Keep refrigerated

Use oils wisely

Choose the right oil for the job. Unsaturated fats are best. Choose a diet rich in colourful fruits, vegetables, legumes, nuts, seeds and whole grains. Limit animal fats/saturated fats and completely avoid trans-fats. Adapted from