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Quick Guide to Cooking Oils & Smoke Points
We are spoiled with so many types of oils to choose from for Sauté, Bake, Grill or Drizzle – all of which requires different types of oil for cooking. That being said, how well do you know your cooking oils?
How does one choose the right oil? The answer largely depends on the type of cooking you are doing. Different cooking oils have different smoke points. An oil’s smoke point, which is the point when oil starts burning and smoking, is one of the most important things to consider. If you heat oil past its smoke point, it not only harms the flavor, but also degrades many of the nutrients in the oil which will cause the oil to release harmful compounds called free radicals.
Rule of thumb: The lighter the colour of the oil, the higher its smoke point.
Here’s a quick guide on the types of cooking oils available, its smoke point and the recommended cooking methods.
Extra Virgin Olive Oil
This is commonly known to be one of the most versatile and healthy oils to cook with. Extra Virgin Olive Oil is the least refined compared to all type of olive oils and contains higher amount of monosaturated fats* and polyunsaturated fatty acid*. Studies show that these fats are linked to better heart health, and help to lower the LDL bad cholesterol levels.
Extra Virgin Olive Oil has the lowest smoke point (163°C – 210°C) compared to the other types of olive oils, so it’s the better choice for medium to light cooking, dressing, dipping and marinating.
NATUREL Extra Virgin Olive Oil
RM24.20 – RM42.20
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Naturel Olive Oil Spray
RM31.00
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SAN MICHELE Extra Virgin Olive Oil
RM73.90
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Coconut Oil
Coconut oil comes in 2 forms: refined and unrefined (virgin). Virgin coconut oil is oil that has been pressed from coconut meat and did not undergo further processing. Unrefined coconut oil is solid at room temperature and has a strong coconut flavor and scent, which can be imparted onto food. Due to an unrefined coconut oil’s strong coconut taste and scent, refined coconut oil may be a better choice for baking. If you use refined coconut oil, the result will be the lack of coconut taste and smell that would otherwise clash with the product’s flavors. Coconut Oil is a great vegan alternative to butter in baking applications as it is solid room temperature. The smoke point of the unrefined coconut oil is 175°C – 196°C – it’s low smoke point so only use when there is no or low heat present.
On the other hand, refined coconut oil does undergo additional processing to make it more suited for cooking. Refined coconut oil has a higher smoke point (232°C) and it is stable at high heat, which is great when used to stir-fry or sauté.
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Grapeseed Oil
Grapeseed oil is processed from the seeds of grapes, which are a byproduct of winemaking. The oils are usually extracted in factories by crushing the seeds and using solvents, but the healthier types of seed- and vegetable oils are cold-pressed or expeller pressed. Grapeseed oil is low in saturated fats, and contains omega-6 polyunsaturated fatty acids*. Besides that, Vitamin E is also found in Grapeseed oils, which can help to fight free radicals and is a key vitamin for immune system support. With these health benefits, the Grapeseed Oil is more affordable in terms of its price point, as compared to Extra Virgin Olive Oil. This oil has a smoke point of 200°C, making it a healthy option for both frying and grilling.
BASSO Grapeseed Oil
RM47.80
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Peanut Oil
Peanut oil, also referred to as groundnut oil or arachis oil, is a vegetable-derived oil made from the edible seeds of the peanut plant. Peanut Oil has a nutty flavour and contains high monounsaturated fats* among all cooking oils. It has a smoking point of 227°C – 230°C, hence it is stable at high heat and a popular choice for high temperature cooking.
BASSO Peanut Oil
RM29.50
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Corn Oil
Corn Oil is made from the germ of the corn kernel. Corn oil is a refined vegetable oil widely used in cooking and especially deep frying. It has a high smoke point of 232°C, making it ideal for high-heat frying. The oil has a neutral flavour which will not affect the cooking smell.
MAZOLA 100% Corn Oil
RM11.80 – RM21.80
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DAISY Corn Oil
RM10.20 – RM19.00
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Rice Bran Oil
Rice bran oil is extracted from rice bran, the outer layer of the rice grain, and is commonly used in Asian countries. It contains 3 types of fats – monounsaturated fats, polyunsaturated fats and saturated fats. It has high smoke point of 254°C, making it ideal for frying and sauté.
OLITALIA Rice Bran Oil
RM40.30
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Olive Pomace Oil
Pomace oil is the juice extracted from the fruit of the olive tree. But unlike other olive oils, pomace oil isn’t mechanically collected. Instead, it’s made from the remaining oil in the olive pulp after the extra virgin and olive oils have been extracted. Pomace oil is mixed with solvents and other chemicals. It is virtually flavorless, which can be great for dishes that require no flavor from their oils. It is also a refined oil, which means it has been extracted from virgin olive oils through refinement.
LA DIVA Olive Pomace Oil
RM41.00
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BASSO Olive Pomace Oil
RM28.00 – RM44.30
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Truffle Oil
Made by infusing extra-virgin olive oil with either white truffle essence, black truffle essence, or a combination of both, truffle oil should be used exclusively as a finishing oil since heat will kill the flavor. A simple drizzle of a good truffle oil brand is an easy way to up your culinary game. With its low smoke point, truffle oils are not recommended to use for any cooking.
LA RUSTICHELLA Black Truffle Flavoured Olive Oil
RM55.90
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OLITALIA Extra Virgin Olive Oil with Truffle Aroma
RM35.00
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URBANI TARTUFI White Truffle Oil
RM104.00
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