Choosing the right cooking oil

With such a range of cooking oils on supermarket shelves, which are better for what purpose?
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Cooking oils

We use cooking oils for frying, baking, stir-fries, salads and marinades, but using the right one can be confusing. Consumers are bombarded with such a wide variety – not to mention all the different descriptors: “extra light”, “cholesterol-free”, “cold-pressed”, “mono-" and “polyunsaturated” and “blended vegetable oil”.

You'll also see references to "high smoke point" on some vegatable oils, tapping into our growing body of knowledge about the health risks associated with some oils if they're heated beyond a certain point. This makes some more suitable for frying than others. 

CHOICE bought all the different cooking oils we could find on supermarket shelves to analyse their fat breakdown. We recommend three versatile all-rounders and three specialty types in our What to Buy.

CHOICE assessed 14 different types of supermarket cooking oils:

  • Mustardseed oil
  • Almond oil
  • Canola oil
  • Grapeseed oil
  • Corn oil
  • Avocado oil
  • Olive oil
  • Light/lite/extra light olive oil
  • Sunflower oil
  • Macadamia oil
  • Canola and red palm fruit oil
  • Peanut oil
  • Vegetable oil
  • Rice bran oil


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