Cooking oils

  Almond

Heat: High
Smoking Point: 430 F
Flavor: Nutty
Good for: Sauteing, stir-fry, searing, baking
Type of oil: Monounsaturated

Avocado

Heat: High
Smoking Point: 510 F
Flavor: Mild, neutral
Good for: Popcorn
Type of oil: Monounsaturated

Canola (Rape seed)

Heat: High
Smoking Point: 400 F
Flavor: Mild, neutral
Good for: Salad dressings, backing, stir-frying, deep-frying or grilling
Type of oil: Monounsaturated

Clarified butter (Ghee)

Heat: Medium
Smoking Point: 350 F
Flavor: Slightly nutty
Good for: Any cooking
Type of oil: Saturated fat

Coconut/Palm

Heat: Medium
Smoking Point: 350 F
Flavor: Mild with distinct odor
Good for: Baking
Type of oil: 90% Saturated fat

Corn

Heat: High
Smoking Point: 457 F
Flavor: Mild, almost buttery flavor
Good for: Margarine, mayonnaise, and baking (think cornbread)
Type of oil: Polyunsaturated

Cotton seed

Heat: High
Smoking Point: 421 F
Flavor: Neutral
Good for: French fries, potato chips, snack bars, cookies, crackers, mayonnaise, salad dressings
Type of oil: Polyunsaturated