From frying to roasting, how to choose the right cooking oils for every dish

Cooking oils are more than pantry basics; they’re tools that shape flavour, texture and technique. The right choice can determine whether a dish crisps, browns or wilts under heat. Yet most bottles on supermarket shelves look similar enough to make the decision feel arbitrary. Each oil, however, behaves differently in the pan. Its smoke point, flavour and stability decide how it performs and how it affects the dish. Understanding these differences makes everyday cooking more precise and less wasteful. From deep-frying to drizzling, knowing which oil to reach for can make even a simple meal work harder for you.

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Olive oil, a Mediterranean staple

Rich in flavour but sensitive to heat; ideal for dressings, dips and finishing touches (Photo: AI-generated)

A staple in Mediterranean cooking, olive oil is best known for its range, from mild refined versions suited to sautéing, to extra-virgin oils with low smoke points but strong, grassy flavour. Use the latter for finishing cooked dishes, salad dressings or dipping bread. For high-heat methods like roasting or pan-frying, choose a light olive oil, which is more stable and neutral in taste.

Canola oil, an all-around choice

Light, neutral and heat-tolerant—perfect for everyday frying and baking (Photo: AI-generated)

Canola is mild, affordable and adaptable, making it a good general-purpose choice. It has a high smoke point and little flavour, so it works for frying, baking and even light dressings when you don’t want the oil to stand out. It’s often used in commercial kitchens for consistency and cost-efficiency.

Sunflower oil for deep-frying and roasting

Clean-tasting and reliable for roasting or deep-frying vegetables and meats (Photo: AI-generated)

Light and clear, sunflower oil handles heat well and doesn’t interfere with other ingredients. It’s suitable for deep-frying or roasting vegetables. Refined sunflower oil has a high smoke point, while cold-pressed versions add a subtle nuttiness to dressings or marinades.

Coconut oil for enhancing flavours

Solid at room temperature with a tropical aroma that suits curries and baked goods (Photo: AI-generated)

Coconut oil solidifies at room temperature and has a pronounced aroma that can enhance or overwhelm. It suits curries, stir-fries or baked goods where a hint of coconut complements other flavours. Refined coconut oil has a milder taste and a higher smoke point, making it more versatile for everyday use.

Sesame oil as a finishing touch

Fragrant and nutty, best used as a finishing oil for noodles, soups or marinades (Photo: AI-generated)

Popular in East and Southeast Asian cooking, sesame oil is often used as a finishing touch rather than a cooking base. Toasted sesame oil in particular adds depth to noodles, soups or marinades but should not be used for high-heat frying. Regular sesame oil is lighter and can tolerate moderate heat.

Avocado oil for grilling and searing

High smoke point and subtle taste make it great for searing and grilling (Photo: AI-generated)

Avocado oil has one of the highest smoke points among cooking oils, which makes it suitable for grilling and searing. It has a buttery, subtle flavour that also works in dressings. Though costlier, a small bottle goes a long way if used selectively.

Grapeseed oil as a base for emulsions

Neutral flavour ideal for vinaigrettes, sautéing and infused oils (Photo: AI-generated)

Extracted from wine grapes, grapeseed oil is neutral with a medium-high smoke point. It’s ideal for making emulsions like mayonnaise or vinaigrettes, and for sautéing foods that don’t need added flavour from the oil. Its clean taste makes it a reliable base for infusions.

Peanut oil for stir-frying and deep-frying

Crisps food beautifully and adds a faint nuttiness—excellent for stir-frying or deep-frying (Photo: AI-generated)

Common in Chinese and Southeast Asian frying, peanut oil is valued for its high smoke point and faintly nutty flavour. It’s excellent for deep-frying and stir-frying, and it maintains stability across multiple uses, though it’s unsuitable for those with allergies.

No single oil suits every technique. Neutral oils like canola or grapeseed are best for versatility, while strongly flavoured ones like olive or sesame work better as finishing elements. Heat stability matters: choose higher smoke points for frying or roasting, and reserve delicate oils for dressing or drizzling. Understanding the distinctions among cooking oils helps avoid waste and brings more intention to everyday meals.

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