Which cooking oils are the healthiest for high-heat cooking. How to choose the best oils for your kitchen. What are the smoke points of common cooking oils. Why some oils are better avoided when cooking at high temperatures. How does processing affect the quality of cooking oils. What are the nutritional benefits of different cooking oils.

Understanding Smoke Points: The Key to Healthy Cooking with Oils

When it comes to cooking with oils, understanding smoke points is crucial for both flavor and health. The smoke point is the temperature at which an oil begins to break down, releasing potentially harmful compounds and creating an unpleasant burnt taste. Cooking oils with high smoke points are generally better suited for high-heat cooking methods like frying and sautéing.

Are all oils equally stable at high temperatures. No, different oils have varying smoke points due to their chemical composition. For example, refined oils typically have higher smoke points than unrefined oils because the refining process removes impurities that can cause the oil to break down more quickly.

Why Smoke Points Matter for Your Health

When oils are heated beyond their smoke point, they begin to oxidize and release free radicals. These unstable molecules can potentially cause cellular damage and contribute to various health issues. Additionally, overheated oils produce acrolein, a substance that not only imparts a burnt flavor but may also be harmful when inhaled.

The Impact of Processing on Cooking Oil Quality

The degree of processing an oil undergoes can significantly affect its quality, flavor, and nutritional value. How does processing influence cooking oil characteristics:

• Refined oils: These undergo extensive processing, resulting in a uniform appearance and higher smoke point. They tend to be less expensive and have a longer shelf life.
• Unrefined oils: Minimally processed, these oils retain more of their natural flavor, color, and nutrients. However, they may have lower smoke points and shorter shelf lives.

Is chemical extraction better than mechanical pressing for oil production. Many health-conscious consumers prefer oils extracted through mechanical pressing, such as cold-pressed olive oil, to avoid potential chemical residues from solvent extraction methods.

Nutritional Composition: Not All Cooking Oils Are Created Equal

The source of an oil plays a crucial role in determining its nutritional profile, particularly its fatty acid composition. This, in turn, influences the oil’s health effects. For instance, some oils are rich in heart-healthy monounsaturated fats, while others contain higher levels of omega-6 polyunsaturated fats, which may promote inflammation when consumed in excess.

Comparing Fatty Acid Profiles

To illustrate the differences in fatty acid composition among cooking oils, consider the following comparison:

Olive Oil: The Gold Standard for Healthy Cooking

Olive oil has long been celebrated as one of the healthiest cooking oils, and for good reason. With a smoke point of approximately 350°F (176°C), it’s suitable for many cooking methods, including baking and sautéing. What makes olive oil stand out among other cooking oils:

• Rich in vitamin E, a potent antioxidant
• High in oleic acid, a monounsaturated fat with potential anti-inflammatory and anticancer properties
• Contains beneficial compounds like oleocanthal and oleuropein, which may help lower blood pressure and protect against heart disease

Research has shown that olive oil consumption may help prevent conditions such as obesity, metabolic syndrome, and type 2 diabetes. How does olive oil contribute to heart health. Its antioxidant compounds help prevent the oxidation of LDL (bad) cholesterol, a key factor in the development of cardiovascular disease.

Choosing the Best Olive Oil

When selecting olive oil, opt for extra virgin varieties, which undergo minimal processing and retain more of their natural nutrients and flavor. Look for oils with a dark bottle to protect them from light exposure, which can degrade the oil’s quality.

Avocado Oil: A Versatile High-Heat Option

Avocado oil is gaining popularity as a healthy cooking oil due to its high smoke point of about 520°F (271°C), making it excellent for high-heat cooking methods like stir-frying and grilling. What are the key benefits of cooking with avocado oil:

• Rich in monounsaturated fats, particularly oleic acid
• Contains lutein, an antioxidant that supports eye health
• May help increase the absorption of fat-soluble nutrients from other foods

Avocado oil has a mild, buttery flavor that complements a wide range of dishes without overpowering other ingredients. How can you incorporate avocado oil into your cooking routine. Try using it for roasting vegetables, as a base for homemade salad dressings, or as a healthier alternative to butter in baking recipes.

Coconut Oil: A Controversial But Potentially Beneficial Option

Coconut oil has been the subject of much debate in the nutrition world due to its high saturated fat content. However, recent research suggests that not all saturated fats are created equal, and coconut oil may offer some unique health benefits. What makes coconut oil different from other saturated fats:

• Contains medium-chain triglycerides (MCTs), which are metabolized differently than long-chain fatty acids
• May boost energy expenditure and promote feelings of fullness
• Possesses antimicrobial properties due to its lauric acid content

With a smoke point of about 350°F (175°C), coconut oil is suitable for moderate-heat cooking methods. Its distinct flavor can add a tropical touch to both sweet and savory dishes. How can you use coconut oil in your cooking. Try it in baked goods, as a dairy-free alternative in vegan recipes, or for sautéing vegetables in Asian-inspired dishes.

Addressing Coconut Oil Controversies

Despite its potential benefits, some health organizations still recommend limiting coconut oil consumption due to its high saturated fat content. As with any food, moderation is key. Consider using coconut oil as part of a varied diet that includes a range of healthy fats from different sources.

Ghee: Clarified Butter with a High Smoke Point

Ghee, a type of clarified butter commonly used in Indian cuisine, has gained popularity in recent years as a healthy cooking fat. With a smoke point of about 485°F (252°C), ghee is well-suited for high-heat cooking methods. What are the potential health benefits of cooking with ghee:

• Contains butyrate, a short-chain fatty acid that may support gut health
• Rich in fat-soluble vitamins A, D, E, and K
• May be tolerated by some individuals with lactose intolerance due to the removal of milk solids

Ghee imparts a rich, nutty flavor to dishes and can be used in place of butter or oil in many recipes. How can you incorporate ghee into your cooking. Try using it for sautéing vegetables, as a spread on toast, or as a flavorful addition to soups and sauces.

4 Cooking Oils to Avoid for High-Heat Cooking

While some oils are well-suited for high-heat cooking, others are best reserved for low-heat applications or used raw. Here are four oils that should be avoided when cooking at high temperatures:

1. Flaxseed Oil

Flaxseed oil is rich in alpha-linolenic acid (ALA), an omega-3 fatty acid with potential health benefits. However, it has an extremely low smoke point of about 225°F (107°C), making it unsuitable for cooking. How should you use flaxseed oil. It’s best consumed raw, such as in salad dressings or drizzled over cooked foods after they’ve cooled slightly.

2. Walnut Oil

Like flaxseed oil, walnut oil is rich in ALA and has a low smoke point of around 320°F (160°C). It’s prone to developing a bitter taste when heated. What’s the best way to enjoy walnut oil. Use it in cold applications like salad dressings or as a finishing oil for cooked dishes.

3. Grapeseed Oil

While grapeseed oil has a relatively high smoke point of about 420°F (216°C), it’s high in polyunsaturated fats, particularly omega-6 fatty acids. These fats are prone to oxidation when heated, potentially forming harmful compounds. How can you use grapeseed oil safely. It’s best used for low-heat cooking or in cold preparations like salad dressings.

4. Unrefined Sesame Oil

Unrefined sesame oil has a distinctive flavor but a low smoke point of about 350°F (177°C). When heated, it can develop a bitter taste and lose its beneficial compounds. What’s the best way to use unrefined sesame oil. Reserve it for finishing dishes or use it in cold applications to preserve its flavor and nutritional benefits.

Choosing the Right Oil for Your Cooking Method

Selecting the appropriate cooking oil depends on various factors, including the cooking method, desired flavor profile, and nutritional considerations. Here’s a quick guide to help you choose the best oil for common cooking methods:

When choosing cooking oils, consider not only their smoke points but also their flavor profiles and nutritional benefits. How can you ensure you’re using oils safely and effectively. Always store oils in a cool, dark place to prevent rancidity, and avoid reusing oils that have been heated to high temperatures.

Incorporating Healthy Cooking Oils into Your Diet

Now that you’re familiar with the best and worst cooking oils, how can you incorporate this knowledge into your daily cooking routine? Here are some practical tips:

• Stock your kitchen with a variety of healthy cooking oils to suit different cooking methods and flavor profiles.
• Experiment with using different oils in your favorite recipes to discover new flavor combinations.
• When possible, opt for cold-pressed or expeller-pressed oils to avoid potential chemical residues from solvent extraction.
• Use cooking oils sparingly, as they are calorie-dense. A little goes a long way in terms of both flavor and nutrition.
• Consider using oil sprayers or misting bottles to help control portion sizes when cooking.

By making informed choices about cooking oils, you can enhance both the flavor and nutritional value of your meals. Remember that while some oils are healthier than others, moderation is key in any balanced diet.

The Future of Cooking Oils: Emerging Trends and Research

As nutrition science continues to evolve, our understanding of cooking oils and their health effects is likely to grow. What are some emerging trends in the world of cooking oils:

• Increased interest in specialty oils from sources like algae, which may offer unique nutritional profiles
• Growing popularity of blended oils that combine the benefits of multiple oil types
• Ongoing research into the potential health benefits of various oil components, such as polyphenols and plant sterols

As new research emerges, it’s important to stay informed and be open to adjusting your cooking oil choices based on the latest scientific evidence. How can you stay up-to-date on cooking oil research. Consider following reputable nutrition science publications or consulting with a registered dietitian for personalized advice.

4 Healthy Cooking Oils (and 4 to Avoid)

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Our team thoroughly researches and evaluates the recommendations we make on our site. To establish that the product manufacturers addressed safety and efficacy standards, we:

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• Fact-check all health claims: Do they align with the current body of scientific evidence?
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Most people use cooking oils regularly, as you can use them to prepare all sorts of dishes, including meat, eggs, vegetables, sauces, and certain grain dishes.

People often focus on how to choose a healthy oil. However, the healthiness of an oil when it comes off the grocery shelf is only part of the story.

It’s also important to consider whether the oil is still healthy to eat after you’ve heated it during cooking.

This is because cooking oils have a range of smoke points or temperatures at which they’re no longer stable. You should avoid using cooking oils for cooking at temperatures above their smoke point.

This article reviews four healthier cooking oils that tolerate high heat cooking — plus our picks of the best tasting options. We also discuss a few oils that are best kept away from the heat.

When cooking oils are heated, particularly at high heat, they eventually reach their smoke point. This is the temperature at which the oil is no longer stable and begins to break down.

When oil breaks down, it begins to oxidize and release free radicals. These compounds can have negative health consequences, potentially causing cellular damage that may lead to disease development (1, 2).

Furthermore, oils that reach their smoke point release a substance called acrolein, which can create an unpleasant burnt flavor. Airborne acrolein may be dangerous to your lungs (3).

The amount of processing can also affect oil quality

Highly refined oils have a uniform appearance and tend to be less expensive. Unrefined oils undergo minimal processing and may contain sediment particles, have a cloudier appearance, and maintain more of their natural flavor and color.

Unrefined oils may contain more nutrients, but they’re also more sensitive to heat and may go rancid more quickly than highly processed cooking oils. Refined oils tend to have higher smoke points than unrefined oils (4).

Some refined oils are extracted using chemical solvents, while other oils are extracted by pressing plants or seeds. Many consumers avoid chemically extracted oils and prefer those made by pressing, such as cold pressed olive oil.

Oils from different sources can vary significantly in their nutritional composition

Where oils come from particularly affects the proportion and types of fatty acids they contain. This can significantly influence their health effects.

Read more about how some vegetable and seed oils can promote good health, while others can do the opposite.

Summary

Cooking oils have their pros and cons. It’s helpful to choose cooking oils based on their smoke point and degree of processing.

The smoke point of olive oil is approximately 350°F (176°C), which is a common cooking temperature for many recipes, particularly those for baked goods.

Olive oil has long been the gold standard for cooking oils in kitchens across the globe. This is largely because it’s versatile. It has a subtle peppery or grassy flavor, and you can use it for baking, sautéing, or cold dressings.

Olive oil is rich in vitamin E, which acts as an antioxidant. The primary fatty acid in olive oil is a monounsaturated fat called oleic acid. Studies have shown that oleic acid may have anticancer and anti-inflammatory properties (5).

Additionally, olive oil contains antioxidant compounds called oleocanthal and oleuropein. These may have anti-inflammatory effects, including lowering blood pressure and helping prevent LDL (bad) cholesterol from oxidizing (6, 7).

Research has found that olive oil contains heart-healthy compounds and may help prevent conditions like obesity, metabolic syndrome, and type 2 diabetes (8).

Our pick

California Olive Ranch Extra Virgin Olive Oil

A favorite of Healthline nutrition editor and registered dietitian Kelli McGrane, MS, RD, California Olive Ranch Extra Virgin Olive Oil is cold-pressed from California-grown olives and can easily be found at most large supermarkets.

“This olive oil is a staple in my kitchen. It has a lovely golden hue and mild floral aroma that works perfectly for savory dishes as well as baked goods,” McGrane says. “Plus, because it doesn’t break the bank, I don’t feel bad about using it liberally. It truly is an everyday cooking oil.”

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Summary

Olive oil has a medium smoke point and works well for baking and cooking. It’s rich in antioxidants and may have anticancer, anti-inflammatory, and heart-health benefits.

Avocado oil has a smoke point of approximately 520°F (271°C), making it great for high heat cooking like deep frying.

It has a neutral, avocado-like taste, which makes it perfect for sweet or savory cooking. It also has a nutritional composition similar to olive oil, with a high percentage of the heart-healthy fat oleic acid (9).

One review concluded that it maintains its nutritional quality at low and high temperatures (9).

The quality and nutritional makeup of avocado oil depend on various factors, including where the avocados were grown and the extraction method used.

Some older animal studies have indicated that compounds in avocado oil may help protect the liver in response to metabolic disease and help lower blood pressure, LDL (bad) cholesterol, and triglycerides, high levels of which may increase your risk of heart disease and heart attack (10, 11, 12).

Avocado oil may even be beneficial for reducing osteoarthritis-related joint pain, post-meal blood sugar, and total cholesterol levels. It can also enhance the absorption of other nutrients and protect cells against free radical damage, according to small human and animal trials (13, 14, 15).

Our pick

Primal Kitchen Avocado Oil

Primal Kitchen Avocado Oil has a light, mild taste that works well for everything from muffin batter to salad dressings to pan-frying fish. According to Kelsey Kunik, RDN, “The versatility and quality of this oil makes it an essential pantry staple.”

“At $14–$17 for a 16.9-ounce bottle, I try to limit its use for recipes where I need less than 1/3–1/2 cup to save on costs,” Kunik says, “but it works so well in a variety of dishes that I go through bottles quickly!”

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Summary

Avocado oil is nutritionally similar to olive oil. It may have anti-inflammatory, antioxidant, and heart-health benefits. It also has a higher smoke point that works well for high heat cooking methods like deep frying.

Sesame oil has a medium-high smoke point of approximately 410°F (210°C).

It’s high in the heart-healthy antioxidants sesamol and sesaminol, which may have various benefits, including potential neuroprotective effects against certain diseases like Parkinson’s (16, 17).

Plus, one small study among 46 people with type 2 diabetes found that using sesame oil for 90 days significantly improved fasting blood sugar and long-term biomarkers of blood sugar management (18).

Sesame oil works well for sautéing, general purpose cooking, and even as a salad dressing. It offers a mild nutty flavor that can work well in a number of stovetop dishes.

Note that regular sesame oil differs from toasted sesame oil. The latter has a more amplified nutty flavor, making it more suitable for finishing a dish than cooking one.

Our pick

Spectrum Organics Sesame Oil

For high heat cooking, like stir-fries, this sesame oil does the trick. The flavor is incredibly mild, unlike toasted sesame oil, making it work for any style of high heat cooking.

Plus, you can find it at many Walmarts and large grocery stores.

Note that the company also offers organic and toasted varieties as well.

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Summary

Sesame oil offers numerous benefits and has a medium-high smoke point and versatile, nutty flavor. Just remember that toasted sesame oil isn’t the same thing and it’s more suitable for finishing a dish.

The smoke point for safflower oil is higher, sitting at approximately 510°F (265°C).

Safflower oil is made from the seeds of the safflower plant. It’s low in saturated fat and contains a higher percentage of unsaturated fatty acids.

Safflower oil is available with different amounts of linoleic and linolenic acids. High oleic safflower oil has at least 70% linoleic acid. Replacing other types of fat with high oleic safflower oil could help reduce the risk of coronary heart disease (19, 20).

This oil offers a neutral flavor that works well for marinades, sauces, and dips, as well as barbecuing and frying on the stovetop.

Our pick

Spectrum Organics Organic Safflower Oil

Spectrum Organics Organic Safflower Oil is certified organic by the United States Department of Agriculture (USDA) and non-GMO verified. It’s also easily available online and at many large grocery stores.

According to, “Because safflower oil isn’t my go-to cooking oil of choice, I like that this bottle from Spectrum Organics isn’t huge (unlike many safflower oils), so I don’t have to worry about it going rancid before I can finish it,” McGrane says. “This product works particularly well for cooking chicken at high temps as it results in a nice, crisp exterior.”

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Summary

Safflower oil has a high smoke point and neutral flavor. High oleic safflower oil may have anti-inflammatory properties, and promote heart health and blood sugar management.

When you need to prevent food from sticking to the pan or want a very light layer of oil on your food, there’s a good chance you reach for a can of cooking spray instead.

To get the oil out of the can, chemicals like butane, isobutane, and propane are often used as propellants. While in large amounts, these ingredients can be toxic, regular use of cooking spray has been deemed safe by the Food and Drug Administration (FDA) and the European Union based on current research (21).

Still, if you prefer to avoid consuming these propellants, there are alternatives to consider, including nonaerosol products and oil spray bottles that you can fill with your favorite oil.

Here are a few of our favorite store-bought cooking sprays:

1. Filippo Berio Mild & Light in Colour Olive Oil Spray: “I love the subtle olive oil flavor in this spray,” Kunik says of the Filippo Berio Mild & Light in Colour Olive Oil Spray. “It’s perfect for using on vegetables before roasting, bread before toasting, and over the top of greens when you want a very light coating of oil. It’s nonaerosol and includes a blend of light olive oil and extra virgin.”
2. Pompeian 100% Avocado Oil Cooking Spray: Kunik also likes the Pompeian 100% Avocado Oil Cooking Spray. “This is my go-to spray for for baking pans and roasted vegetables,” she says. “It’s mild in flavor and works well at high heat. The price point can’t be beaten either.”
3. Chefs Life Cooking Spray (Brown Butter Flavor): This butter-flavored spray is a favorite of Healthline commerce editor Christy Snyder. The Chefs Life Cooking Spray (Brown Butter Flavor) contains a blend of olive, avocado, sunflower, and grapeseed oils, and adds an extra depth of flavor to anything you spray it over.

Not all oils are stable enough or intended for use in cooking, particularly in high heat preparations. Others do better in cold preparations or used as dietary supplements, for example.

The following oils are best to avoid when it comes to high heat cooking:

• Fish or algae oil: These are intended to be omega-3-rich dietary supplements that you should take cold and in small doses. Don’t use these products for cooking purposes.
• Flax oil: While high in the heart-healthy unsaturated fatty acid alpha-linolenic acid (ALA), this oil has a low smoke point at around 217°F (103°C), and you should reserve it for cold uses like salad dressings (22).
• Palm oil: Health-wise, palm oil is calorie dense. The main problem here is ethical, as the production of palm oil has been strongly linked to rainforest destruction and a loss of biodiversity (23, 24).
• Walnut oil: This oil is high in ALA and offers some anti-inflammatory and potential anticancer benefits. However, it’s also best to reserve for cold preparations like salad dressing. It has a lower smoke point, and goes rancid quickly, so storing it in the refrigerator will help preserve its shelf life (25, 26).

Summary

Some oils are not recommended for high heat cooking. Flax and walnut oil have lower smoke points and are best in cold preparations. Fish and algae oil are intended as supplements, and palm oil comes with ethical considerations.

What is the healthiest oil for cooking?

The healthiest oil to cook with is olive oil. It’s versatile, being used in everything from frying to finishing. It’s also rich in healthy fats, antioxidants, and polyphenols, all of which have shown protective effects against cancer and liver, heart, and neurodegenerative diseases (27, 28).

What is the unhealthiest oil to cook with?

Coconut oil is controversial. However, it has the most saturated fats of any oil. Additionally, a recent review analyzed 16 studies and found that eating coconut oil significantly increases LDL (bad) cholesterol, a major risk factor in heart disease, compared with nontropical vegetable and seed oils (29).

Which cooking oil is best for heart health?

Extra virgin olive oil is one of the most heart-healthy oils you can use in your cooking.

This oil has been extensively studied for its ability to reduce the risk of heart disease and risk of death from heart disease. It’s high in monounsaturated fatty acids and plant compounds that have anti-inflammatory, antioxidant, and vasodilatory effects (30, 31).

There’s an option for every health goal, taste preference, and budget when it comes to cooking oils. For high heat cooking, it’s important to choose oils that maintain their stability. Oils heated past their smoke point break down, which affects flavor and can produce unhealthy compounds.

Some healthier cooking oils that can withstand higher temperatures include olive oil, avocado oil, sesame oil, and safflower oil.

Plus, they contain various unsaturated fatty acids, antioxidants, and other compounds that may offer health benefits.

On the other hand, some oils are better to use for cold preparations or as dietary supplements, but not recommended for high heat cooking. Some examples include fish oil, flax oil, palm oil, and walnut oil.

Which Cooking Oil Should You Use? This Infographic Will Tell You.

1. Extra-virgin olive oil

Quite possibly the most well-known and frequently used of cooking oils, extra-virgin olive oil, or EVOO, has earned its reputation as a healthy, versatile fat. It makes an excellent choice for its antioxidant content, heart-healthy fats, and links to cancer prevention.

Because of these benefits, and its widespread availability, you may find yourself using EVOO for absolutely every type of food prep.

But its low smoke point (the temperature at which it begins to degrade and release damaging free radicals) means it’s not always the best oil to use for cooking — at least not cooking at temperatures above 375ºF (191ºC).

For this reason, EVOO is often recommended for colder dishes like dips, salads, and dressings.

Store in an opaque container in a cool, dark place.

2. Light olive oil

Extra-virgin may get the most attention in the world of olive oils, but its “light” cousin contains many of the same health-boosting properties.

Light olive oil has a far higher smoke point of about 470ºF (243ºC). Therefore, it’s more ideal for high-temperature cooking, like sautéing, roasting, and grilling.

Light olive oil can also be used in baking, but be aware that its flavor may be overpowering. And don’t be fooled by its name. This olive oil doesn’t contain fewer calories than other varieties. Rather, “light” refers to its more neutral taste.

Store in an opaque container in a cool, dark place.

3. Coconut oil

Like most other oils, coconut comes in two varieties: refined or unrefined (also known as “virgin”).

Refined coconut oil has a smoke point of 450ºF (232ºC). It works well for sautéing or roasting and has a neutral, light-coconut taste.

Virgin coconut oil, on the other hand, offers more signature coconut flavor and can be used at temperatures up to 350ºF (177ºC). Both are also suitable for baking with a 1:1 ratio for butter or other oils.

Coconut oil has seen its share of controversy over its healthiness recently, so check out our analysis of the evidence around its health benefits.

Store in a glass container in a cool, dark place.

4. Canola and other vegetable oils

Now a kitchen staple, canola oil was developed in the 1970s by researchers at the University of Manitoba — hence the prefix “can” for Canada.

While other vegetable oils come from a blend of vegetables (which, depending on labeling, may remain a mystery), canola oil is always derived from rapeseed plants.

The refining process of both canola and other vegetable oils leaves them with a neutral taste and medium-high smoke point of 400ºF (204ºC). This makes them useful for stir-frying, sautéing, grilling, frying, and baking.

Health information about canola and other vegetable oils can be conflicting, so check out our guide to their benefits and drawbacks.

Store in a cool, dark place.

5. Avocado oil

If you know that avocados are chock-full of healthy monounsaturated fats, you won’t be surprised to learn that their oil is, too.

In addition to a high content of these good fats, avocado oil boasts the highest known smoke point of any plant oil — 520ºF (271ºC) for refined and up to 480ºF (249ºC) for unrefined. It’s a rock star for frying, searing, roasting, and grilling.

Though avocado oil is considered a carrier oil that lets other flavors shine, choose the refined version if you prefer a mild, unobtrusive taste.

Store in a cool, dark place or in the refrigerator for longer preservation.

6. Peanut oil

There’s a reason peanut oil is so often used in Thai, Chinese, and other Asian cuisines. The refined variety, with a smoke point of 450ºF (232ºC), is wonderfully conducive to high-temperature stir-frying.

It also works well in large-batch frying, which is why the food industry heavily relies upon it for menu items like french fries and fried chicken.

Unrefined peanut oil, on the other hand, has a smoke point of 320ºF (160ºC). Add it to dressings or marinades for extra flavor. See our guide for information on peanut oil’s health effects.

Store in a cool, dark place.

7. Sesame oil

Sesame oil just may be the unsung hero your cooking needs. With plenty of monounsaturated fats and antioxidants, it rivals olive oil as a healthy choice for cooking.

A mid-range smoke point of anywhere from 350 to 400ºF (177 to 204ºC) means it can be used in stir-frying and sautéing as well as adding flavor as a condiment.

Store in the refrigerator for best results.

Sarah Garone, NDTR, is a nutritionist, freelance health writer, and food blogger. She lives with her husband and three children in Mesa, Arizona. Find her sharing down-to-earth health and nutrition info and (mostly) healthy recipes at A Love Letter to Food.

rating, reviews, prices, expert advice

Engine oil is used in car engines, it is necessary to reduce friction of parts. High-quality compositions help reduce wear, improve engine efficiency and save fuel.

There are 3 types of engine oils:

• mineral;
• synthetic;
• semi-synthetic.

Mineral oils have low fluidity and therefore medium lubricity and tend to deposit on parts. Synthetic motor fluids demonstrate consistency of composition regardless of temperature and seasonality, thereby protecting engine parts more effectively. And semi-synthetic oils are created on the basis of mineral mixtures and synthetic elements. They have better lubricating properties than mineral ones and at the same time are characterized by a longer service life than synthetic ones.

There is also a seasonal classification. There are winter types of oils that remain fluid at low temperatures, making it easier to start the engine in cold weather. Summer ones have a high viscosity, but are unstable at sub-zero temperatures. All-weather oils have an optimal viscosity index that works stably, regardless of the air temperature outside. The last type of lubricant has practically replaced winter and summer ones from the market, as it is universal.

Also distinguish between engine oils for diesel and gasoline engines.

Usually, the engine oil is changed during maintenance. You can do this both on your own and contact the service for services.

Car manufacturers list recommended brands and specifications in their owner’s manuals. However, car owners can independently give preference to one or another company. We have collected the best, in our opinion, motor oils that are on the market in 2023 with the pros and cons of specific formulations.

Rating of the top 17 best motor oils according to KP

MERCURY GP LUBSAR 0W-40 PAO

Photo: capitallube.ru

Fully synthetic domestic oil belongs to the City Race line. It is suitable for operation in the mode of active city driving: with high speeds and temperatures. The product is used even on racing tracks, which speaks of its high quality. Oil can be poured into a car with powerful turbocharged engines, including those with direct injection.

It has high thermal stability, very low waste consumption. The product provides excellent starting qualities and high reliability of cold engine lubrication. The manufacturer conducted a series of extreme tests of its product: independent test reports are published on the official website. The oil meets the requirements of most automakers and classifications.

KP recommends

MERCURY GP LUBSAR

Synthetic engine oil

Formulated for active urban start-stop operation. Produced using advanced technologies from highly refined base oils

Ask for priceSpecs

Pros and cons

Suitable for all-weather use in active city driving; low oil consumption for waste and stable high-quality lubrication of a cold engine

Not identified

Synthetic oil Mobil 1 FS 5W40

Photo: market.yandex.ru

A successful oil that motorists have been choosing for more than one year. Molybdenum is present in the additive package, which has a positive effect on engine protection at high loads. The fluid performs well both in cold weather and under conditions of increased loads, suitable for difficult operating conditions and engines with high mileage.

Pros and cons

All season; suitable for engines with high mileage; good engine protection

There are no canisters with a large volume for sale

Lukoil Lux semi-synthetic SL / CF 10W40

Photo: market.yandex.ru

Motor oil produced in Russia is suitable for high-powered, diesel and supercharged engines. Can be used in minibuses and light trucks. Provides good start-up at low temperatures, protects parts from wear. Contains anti-wear additives based on zinc and phosphorus in large quantities, as well as detergent additives based on calcium.

Pros and cons

Suitable for all types of engines; best value for money

During long-term operation, poor starting at temperatures below -30 degrees

MERCURY GP LUBSAR CITY PERFORMANCE 5W-30 C3

Photo: market.yandex.ru

Synthetic engine oil for all-weather use. It belongs to the Low-SAPS product class – the abbreviation can be translated as “low level of sulfate ash, phosphorus and sulfur. ” There is a minimum amount of non-combustible impurities that contaminate filters and adversely affect engine components in such a product (less than 0.5%). The low ash content is also indicated by the C3 mark in the title.

In the reviews, buyers write that after switching to this oil, the starting qualities of the engine became significantly higher. The product is suitable for gasoline and diesel passenger cars, as well as commercial vehicles with and without turbocharging, including those with exhaust aftertreatment systems.

Pros and cons

Low ash content of the product provides a more “careful” attitude to engine components; stable starting qualities

The product is sold mainly on marketplaces, it may not be sold in a car shop in your city

Semi-synthetic oil Gazpromneft Premium L 5W-30

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The oil is made on a highly refined mineral base. The composition uses only domestic components, which reduces the price of the product. Compatible with turbocharged and direct injection engines. It has stable properties over a wide temperature range.

Pros and cons

Smooth engine operation at low temperatures; cleans the engine well

Short life

Sintec Super 10W-40 semi-synthetic oil

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Produced with a balanced use of additives. It has stable viscosity-temperature and antioxidant properties. Provides protection of engine parts against wear and corrosion. Molybdenum is present in the composition to reduce friction of parts and fuel efficiency.

Pros and cons

Convenient packaging; uninterrupted engine operation

Does not provide 100% stable engine start in severe frost

Synthetic oil Mannol Exreme 5W-40

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Universal oil with a wide range of applications. It has a balanced composition of additives, which is achieved by strict control at all stages of production. Strong oil film provides wear protection and extended drain intervals. Keeps the engine clean, reducing friction and wear.

Pluses and minuses

Engine starts well at low temperatures; low consumption

Not compatible with some catalysts

Synthetic oil Rolf GT 5W-40 SN/CF

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An oil with a combination of high-quality base components is positioned by the manufacturer as a premium oil. Can be used in turbocharged vehicles equipped with an aftertreatment system. Recommended for both new and high mileage engines. It has thermal and antioxidant stability, which minimizes the formation of deposits.

Pros and cons

Strong start and quiet engine operation; good cleaning properties

There are fakes on the market

Synthetic oil Lukoil Genesis Armortech HK5W-30

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The oil is recommended for use in gasoline and diesel (without particulate filters) engines. Suitable for vehicles equipped with a system that turns off the engine during short stops (for example, at traffic lights). With low viscosity, it contributes to fuel economy.

Pros and cons

Works well in city traffic with frequent stops; high anti-corrosion properties; suitable for high mileage engines

Short life

Synthetic oil Mobil Super 3000 X1 5W40

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The oil is suitable for all types of cars, can be used in cars, crossovers and SUVs and even light trucks. Provides long service life of the engine in city conditions, good start-up at low temperatures. Suitable for turbocharged engines.

Pros and cons

Good cold start lubricity; improved engine protection against deposits and sludge

The oil is so popular that they try to fake it, so be careful when buying

Takayama Synthetic Oil 5W-40 API SN/CF

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including those equipped with a turbocharger and an exhaust gas aftertreatment system. It can also be used in diesel engines of light trucks. Contains a multifunctional set of additives that provide an extended service interval and prevent the formation of deposits.

Pros and cons

Low consumption and good ratio of additives

No level on the canister

Sintec Platinum 5W-40 synthetic oil

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Oil is produced with the addition of multifunctional additive packages, having antiwear and detergent properties that are maintained throughout the entire service life. Can be used in both gasoline and diesel engines.

Pros and cons

Value for money; balanced additive package

Inconvenient canister

Synthetic oil BP Visco 5000 5W-40

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The oil contains components that neutralize combustion products, which helps to increase the life of parts. In cold weather, it is quickly pumped, providing a confident start of the engine at temperatures below -35 degrees. Suitable for gasoline and diesel engines, can be used in premium brand cars.

Pros and cons

Clean engine after long service; stable operation of the motor with high mileage

Possible increased engine noise when starting at low temperatures

Synthetic oil G-Energy Far East Synthetic 5W-30

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An oil that is mainly intended for gasoline engines of Japanese and Korean cars. Can also be used in minibuses and light trucks. Suitable for engines equipped with catalytic converters.

Pros and cons

Suitable for high mileage Japanese car models; stable engine operation

Weak cleaning properties

Synthetic oil Eneos Premium Touring SN 5W-40

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The oil is recommended for powerful European and Japanese engines, including those with turbocharging. Manufactured using the company’s own patented technologies. In winter, it provides a confident start of the engine and its stable operation.

Pros and cons

Stable and smooth engine operation and good traction

Counterfeits are common

Synthetic oil Windigo Synth HS 5W-30 Light

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The oil is designed for severe operating conditions with sudden changes in temperature and city driving with frequent accelerations and decelerations. It has high thermal stability. Can be used for both cars and light trucks.

Pros and cons

Stable operation of engines with high mileage

High consumption

Semi-synthetic oil Lukoil Genesis Universal 10W-40

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All-weather oil for gasoline and diesel engines. Suitable for operation in the post-warranty period. The high base number prolongs the life of the fluid, as well as inhibits the formation of deposits and provides detergent and neutralizing properties. Zinc and phosphorus are present in the form of antiwear additives, detergents – in the form of calcium and magnesium.

Pros and cons

Engine runs quietly; good cleaning properties

The engine does not always start stably in severe frosts

How to choose an engine oil for your car

Each manufacturer lists the recommended oil with specifications for a specific car model.

They are also selected according to the nature of the viscosity. Low-viscosity are indicated by numbers from 0 to 25 after the letter W, and high-viscosity – from 25 to 60. Motor fluid should not be too viscous in cold weather, but at high temperatures, on the contrary, a high level of this parameter is appreciated.

It is better to buy oils in specialized car shops or car services – this way there is less chance of buying a fake. At other points of sale, liquids of the same brands can cost significantly less, and this is an occasion to think about where they are actually produced.

Expert comments

Roman Timashov, AVTODOM Service Director Altufievo:

The main task of engine oil is to reduce friction between engine parts, which is achieved by creating a uniform oil film. Each model and modification of a car requires an individual approach to maintenance, including the choice of lubricant for the engine. The main variables are the brand of the car, the type of engine (diesel or gasoline), age and mileage, as well as the time of year. Each automaker publishes its own list of recommended oils, and the largest concerns advise using original liquid components.

For example, BMW and Mercedes-Benz produce mixtures with a unique formula that is precisely matched to their vehicles. They guarantee longer engine life, lower fuel consumption and lower emissions. Other brands – including Porsche – also recommend oils from reliable manufacturers.

Engine type is also important when choosing an oil. Grease for diesel units loses its properties more slowly, but oxidizes faster. In addition, the choice also depends on the mileage, age and season.

For mileage up to 50,000 km, an oil of the 5W-30 or 10W-30 type should be used regardless of the season. If the mileage is more than 100 thousand km – 10W-40 or 15W-40 in summer and 5W-30 or 10W-30 in winter. If the engine mileage is more than 300 thousand km, oil with a viscosity of 15W-40 or 20W-50 is suitable as a summer option, and 5W40 or 10W40 as a winter option.

In addition, engines with such mileage should be filled with semi-synthetic oil, which has a high viscosity and a number of synthetic additives that protect the unit that has been in operation for a long time.

The main task of engine oil is to reduce friction between engine parts, which is achieved by creating a uniform oil film. Photo: shutterstock.com

Azat Timerkhanov, head of the press service of the analytical agency AUTOSTAT:

First of all, when choosing an oil, you should be guided by the “Car Operation Manual” – there are motor lubricants that can be used according to the recommendations of the automaker. And then a lot depends on your financial capabilities.

As for whether to change the oil yourself or in a workshop, this is a matter of your own choice: if you are comfortable doing it yourself (moreover, you know how to do it) and you have the appropriate facilities for this (garage, inspection hole, overpass), then why not. And someone does not like to do such a time-consuming business, so he goes to the service – he will pay the money and everything will be changed there.

Almost all car owners use multigrade engine oils. Their replacement is tied not to the time of year, but to the mileage. Naturally, this is much more convenient. But even if you do not have time to drive the required number of thousands of kilometers during the year, then once a year it is still better to change the oil.

As for whether to use expensive liquids or choose cheaper ones, a lot depends on the thickness of your wallet. There is money for expensive oil – please. If you want to save money, you can find cheaper options. The main thing is that the oil meets the recommendations of the automaker.

Frequently asked questions and answers

Together with experts, we have prepared answers to frequently asked questions from readers about the choice and use of engine oils:

How often should the engine oil be changed?

Manufacturers’ recommendations should be followed. As a rule, the oil change interval is 10,000-15,000 thousand kilometers or 1 year. You can change more often.

It is also necessary to check the oil level with a dipstick. If the oil level drops sharply, then it needs to be topped up, and you can also contact the service for diagnostics, most likely the increased consumption is associated with some kind of malfunction.

How to distinguish real oil from a fake?

The packaging of genuine oils usually has stickers or raised elements that are difficult to fake. A special code may also be indicated, which can be entered on the official website and check the authenticity of the product.

Can different oils be mixed when topping up?

Oils with the same characteristics can be mixed.

rating of top engine oils with a viscosity of 5w30 with reviews, prices The fact is that the oil film created by the liquid on the working surface of the engine removes dry friction and prevents the rapid wear of parts.

All-weather oil works equally well both at sub-zero temperatures overboard and in hot weather. At the same time, it stabilizes the temperature in the friction points during the operation of the internal combustion engine (ICE). But how to choose the best 5w30 engine oil in 2023 for your iron horse, if there are more and more manufacturers on the market every day? The KP rating included the best, according to customer and expert reviews, engine oils that correspond to the declared characteristics:

• form an oil film of the required thickness, thereby reducing friction;
• regulate heat dissipation;
• prevent corrosion and soot formation.

Rating of the top 10 best 5w30 motor oils for a car according to KP

The editors asked Sergey Dyachenko, the owner of The Garage car service and spare parts store, to talk about the top synthetic motor oils currently on the market.

1. Gazpromneft Premium A5B5 5W-30

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Engine oil Gazpromneft Premium A5B5 5W-30, according to the manufacturer, keeps the engine clean and allows you to use fuel as economically as possible. It contains polymer molecules and anti-friction components, due to which the product is suitable for work in any weather. The advantage of this synthetic oil is its versatility, since its use is equally effective for diesel and gasoline engines. On sale there is a 4-liter canister and a 1-liter bottle.

Pros and cons

For petrol and diesel engines; fully synthetic base; all-weather; saves fuel

Maximum volume 4 liters

2. LUKOIL Genesis Armortech JP 5W-30

Photo: market.yandex.ru American and Korean production. It meets fuel economy standards. This sample has a fully synthetic base. By volume, you can find 1-liter bottles, 4-liter canisters and even a 60-liter barrel.

Pros and cons

All season; 100% synthetic; Manufactured to meet fuel economy standards; there is a spill in bulk containers (60l)

Only for gasoline engines

3.

TOTAL Quartz 9000 NFC 5W-30

Photo: market.yandex.ru types of engines (gasoline and diesel). It has a viscosity index of 170. The composition solidifies at only -36 ° C, therefore it is suitable for work in frosty winters. The buyer can choose from 1-liter bottles, 4- and 5-liter canisters. You can check the originality of the oil in the application using a special qr-code on the package. Among the shortcomings, users note the fact that the oil is not resistant to waste.

Pros and cons

Synthetic; quite viscous; suitable for driving in cold weather; for gasoline and diesel engines

Non-burning

Molecular to reduce friction and prevent premature engine wear. Sample ensures engine cleanliness, suitable for petrol and diesel models. Bottling goes in 4-liter metal cans and 1-liter bottles.

Pros and cons

Fully synthetic; suitable for gasoline and diesel engines; on sale iron containers with a volume of 1 and 4 liters; special technology to reduce friction

Not always available in retail stores

5.

IDEMITSU 5W-30 SN

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that the price matches the quality. It is economically consumed and effectively eliminates friction. It should be borne in mind that the composition is only suitable for cars with a gasoline engine. According to reviews, the composition does not thicken even in frosts above -30 ° C. On sale there are options in volume from 1 liter to a 200-liter barrel. Of the minuses – this oil has exceeded the consumption rate for waste.

Pros and cons

Economical consumption; does not thicken in frost; presented in bottles and drums

Exceeds the consumption rate for waste

6. SHELL Helix Ultra 5W-30

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filters. The patented Active Cleansing technology keeps the engine clean. You can check the originality and quality of the oil on the website. Customers like the lack of waste and economical consumption. In addition to the 1 liter bottle, there is a 4 liter plastic canister on sale. Motorists complain about the many fakes of this brand.

Pros and cons

For petrol and diesel engines; takes care of engine cleanliness; no fumes and economical consumption

There are fakes

7. ENEOS Premium Touring SN 5W-30

turbocharged. Does not lose its properties at negative temperatures outside the car. According to the manufacturer, it reduces friction as much as possible. The stores offer 1-liter bottles and cans of 4 and 20 liters. For use in a car repair shop, you can take a 200-liter barrel. Some users complain about waste.

Pros and cons

All season; effectively reduces friction; a wide range of containers

Engine oil burns out

8. ELF Evolution 900 SXR 5W-30

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ELF Evolution 900 SXR 5W-30 oil is fuel-saving and all-weather. Effectively works on gasoline and diesel engines. Fully synthetic base retains the properties of the oil in cold weather. The disadvantages include the fact that the canister is made of soft plastic and can be easily damaged. Available in 1 liter bottles and 5 liter canisters.

Pros and cons

Saves fuel; for petrol and diesel engines; 100% synthetic; suitable for frosty winters

Easy to damage canister

9. MOBIS Turbo SYN Gasoline 5W-30

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Synthetic oil MOBIS Turbo SYN Gasoline 5W-30 is suitable for vehicles with petrol engines. This composition does not lose its properties at temperatures below -30 ° C, therefore it is suitable for operating a car in the harsh Russian winter. According to user reviews, the consumption is quite economical: it reduces friction, keeps the engine clean. A little more is spent on waste than we would like. Conforms to API standards.

Pros and cons

For cold driving; economical consumption; ensures engine cleanliness; complies with API standards

A sufficiently large amount of oil is consumed for waste

10. Takayama 5W-30 SN / GF-5

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Takayama 5W-30 SN/GF-5. The composition is all-weather, does not lose its properties and does not create sediment. Users have a positive attitude towards the ratio of the best price to Japanese quality. On sale are 1-liter bottles and 5-liter metal canisters. Some motorists, according to their reviews, found the cover uncomfortable.

Pros and cons

All season; for gasoline and diesel; metal canister

According to reviews, the container has an inconvenient lid

How to choose 5w30 engine oil for a car

The first place to look when choosing technical fluids for a car is the user manual. Your task is to fill in oil with a suitable high temperature viscosity. The American Association of Automotive Engineers (SAE) has created universal oil requirements. First, we look at the first number of the marking, which is responsible for the viscosity of the oil at low temperatures overboard. Then on the second digit – fluidity at high temperatures.

Next, we look at the performance properties and check compatibility with our engine type. Marking for gasoline engines will be SN, and for diesel engines – CF. There are also universal compositions suitable for both types of engines. Such an oil will have the corresponding SN / CF marking. We also pay attention to whether the composition is intended for a two-stroke or four-stroke engine.

Expert reviews of 5w30 engine oils for a car

Sergey Dyachenko believes that not everyone pays due attention to the choice of technical fluids, including high-quality oil. Saving on such things affects the operation of the engine and quickly leads the car owner to the service for a large-scale repair. The expert advises to stick to one multigrade oil of a proven brand that meets the requirements of your machine. 5w30 oil is great for a car engine that is operated in cold weather. The fact is that the composition solidifies only at -44 ° C. For the driver, this means an easy start of the engine in frosts above -30 ° C. In addition, 5w30 has a high degree of purification, which is necessary for diesel engines with particulate filters. The expert advises to add oil in a timely manner and monitor the cleanliness of the engine, assess the noise level in operation. And if there is a smell of burnt oil in the cabin, contact the service immediately.

FAQ

Even experienced motorists have questions about motor oils. Our expert answered the most popular questions.

How often should the oil be topped up?

– The generally accepted standard is a regular oil change at 7000-8000 km. The exact interval is always listed in your vehicle’s owner’s manual. Checking the oil level between changes is easy with a dipstick.

Can another oil be used instead of the recommended one?

– Changing the oil to a composition of a different viscosity and temperature is fraught with problems with the engine. Auto repair shop specialists also do not recommend adding a new product to the old oil, for example, from a different manufacturer, in order to avoid sediment and impurities.

Can mineral oil be used instead of synthetic oil?

– To save money, replacing synthetic oil with mineral oil may seem like a good idea to some.