Nut, Seed, and Flower Oils
Which Cooking Oil to Use When
From deep-fried foods to healthy salads, cooking oils play a part in the flavor profile and healthiness of many meals. With such a huge range of nut, seed, and flower oils on the market to choose from, all boasting their own array of nutritional and superfood benefits, it can be hard to know where to start.
Consider the smoke point when selecting an oil to cook with. The temperature at which a type of oil begins to smoke and burn will play a huge factor in the dishes you should use it in. Will you be cooking your food hot and fast? If that’s the case you might want to avoid the delicious and flavorful extra virgin olive oil, which begins to smoke at 320 degrees F, and instead opt for an oil with a higher smoke point, like avocado oil, which smokes at a searing 520 degrees F.
Then there’s your waistline and general health to consider. It’s no secret all oils contain fats, but consulting our list will teach the levels of mono-saturated, mono-unsaturated, and poly-unsaturated fats in 15 popular nut, seed, and flower oils, allowing you to choose the oil that’s right for you.
Will you be stir-frying your next meal? Try almond oil, avocado oil, olive oil, or walnut oil. Feel like a toasty flavor in your next salad dressing? Perhaps sesame oil should be your oil of choice. From flavor profiles to best applications, as well as interesting information on the derivation of each oil from its plant source, see the infographic below for everything you need to know about cooking oils and more.