| Extra Virgin Olive Oil (EVOO) | ~375°F / 190°C | Dressings, sautéing, roasting | Rich in antioxidants & heart-healthy fats |
| Avocado Oil | ~520°F / 270°C | Grilling, frying, roasting | High in monounsaturated fats; great for high-heat cooking |
| Coconut Oil | ~350°F / 177°C (unrefined) | Baking, light sautéing | Contains MCTs; controversial but can be used in moderation |
| Ghee (Clarified Butter) | ~485°F / 250°C | Frying, Indian dishes | Lactose-free, rich in fat-soluble vitamins |
| Canola Oil | ~400°F / 204°C | Frying, baking | Neutral flavor; low in saturated fats |
| Sesame Oil (Toasted) | ~350°F / 177°C | Asian stir-fries, finishing oil | Strong nutty flavor; rich in antioxidants |
| Sunflower/Safflower Oil | ~440–450°F / 226–232°C | Deep frying | High smoke point; often refined and neutral in flavor |
Common Edible Oils & Their BenefitsTip: For daily use, extra virgin olive oil and avocado oil are among the healthiest options.