H OILS Comparison Guide to the Best Cooking Oils

Coconut Oil
Thanks to its versatility, transcendent flavor and plethora of health benefits, coconut oil has
become the "must-have" oil for chefs around the world. Cooking with coconut oil is almost fool-
proof due to its high smoke point, and it imparts a rich flavor with subtle hints of tropical paradise
into every dish. Coconut oil is extracted from the kernel or meat of matured coconuts harvested
from the coconut palm. It can be substituted for almost any other oil at a 1:1 ratio and is
commonly used in baked goods and sautés. Coconut oil is a healthy saturated fat—one of nature's
best sources of medium chain triglycerides (MCTs), which are quickly absorbed by your body to
deliver a natural boost of energy (not stored as fat). You can buy coconut oil in two forms: refined
and virgin. Virgin coconut oil retains its natural scent and taste of fresh coconuts, while refined
coconut oil has a more bland taste due to the refining process. Both have a shelf life of up to 2
years.

Nutty, sweet flavor

Baked goods, pastries, sautés
Extracted from kernel of matured coconuts
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Coconut Oil
"This brand of coconut oil is fresh and has great taste and flavor! Luv it!"
Reviewed by: poultrylady

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Smoke Point Shelf Life Refrigeration Good For Calories Sat Fat Monounsat
Fat Polyunsat Fat
351°F 2 years No baking, frying 117 92% 6% 2%
Recipes with Coconut Oil
Lemon Rosemary Coconut Oil Roasted Vegetables
Lemon Rosemary Coconut Oil Roasted Vegetables
Averie Cooks

Sweet Potato Biscuit Pillows with Honey and Coconut Oil

Sweet Potato Biscuit Pillows with Honey and Coconut Oil
The Wimpy Vegetarian

Raw Organic Fudge

Raw Organic Fudge
Swanson Health Products

Swanson OrganicCertified 100% Organic Extra Virgin Coconut Oil

Certified 100% Organic Extra Virgin Coconut Oil
16 oz (1 lb) (454 g) Solid Oil
In Stock
MSRP $15.49
Swanson $8.99
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Swanson OrganicCertified 100% Organic Extra Virgin Coconut Oil
Certified 100% Organic Extra Virgin Coconut Oil
3 lb 6 oz (1.53 kg) Solid Oil
In Stock
MSRP $33.49
Swanson $23.99
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Olive Oil
Olive oil is a traditional cooking staple in many kitchens. It's commonly used for sautéing and
often appears as an ingredient in salad dressings and bread dips. Its flavor is often used in
Mediterranean-style dishes. Italy, Spain and Turkey make up the largest U.S. imports of olive oil.
Like many other oils, it's available in several varieties including virgin and refined.

Intense, robust, fruity, smooth, buttery flavor

Salad dressings, bread dips, sautés
Made by grinding olives and extracting oil
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Olive Oil
"This olive oil is very rich and has a very light taste. I would recommend this product."
Reviewed by: Fortunate

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Smoke Point Shelf Life Refrigeration Good For Calories Sat Fat Monounsat
Fat Polyunsat Fat
419°F 2 years Yes dressings, dips, sautés 119 14% 73% 11%
Recipes with Olive Oil
Best Homemade Pesto
Best Homemade Pesto
Yummy Healthy Easy

Grilled Corn and Black Bean Salad

Grilled Corn and Black Bean Salad
Baking with Blondie

Tangy Tahini Dip

Tangy Tahini Dip
Swanson Health Products

Swanson OrganicCertified 100% Organic Extra Virgin Olive Oil, Cold Pressed
Certified 100% Organic Extra Virgin Olive Oil, Cold Pressed
16 fl oz (1 pt) (473 ml) Liquid
In Stock
MSRP $16.49
Swanson $10.89
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BraggOrganic Extra Virgin Olive Oil
Organic Extra Virgin Olive Oil
16 fl oz (473 mL) Liquid
In Stock
MSRP $13.59
Swanson $12.17
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Flaxseed Oil
Flaxseed oil (also known as linseed oil) is made by cold-pressing flaxseeds, a blue-flowered plant
that is grown on prairies in western Canada and northern U.S. This oil is a natural source of
omega-3 and omega-6 essential fatty acids, but because it has a low smoke point (225°F), it's
best to use on cold dishes like in dressings, dips, smoothies, etc. It has quite a short shelf life, and
even if it's kept refrigerated, it only lasts a few weeks.

Nutty flavor
Best as a cold ingredient—salads, smoothies, etc.
Alternative to fish oil because of Omega-3 and -6 content
Made by cold-pressing flaxseeds
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Flaxseed Oil
"I have tried other flaxseed oils but none have been able to compare to the Swanson brand. I love
the nutty taste and use it on salads, bread, pasta and rice."
Reviewed by: hannie5

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Smoke Point Shelf Life Refrigeration Good For Calories Sat Fat Monounsat
Fat Polyunsat Fat
225°F 2 weeks Yes cold recipes 120 8% 17% 75%
Recipes with Flaxseed Oil
Cauliflower Rice Tabbouleh
Cauliflower Rice Tabbouleh
Oh She Glows

Magic Quinoa
Magic Quinoa
Swanson Health Products

Breakfast Booster Smoothie

Breakfast Booster Smoothie
Learn Love Lift

Swanson EFAsFlaxseed Oil, High Lignan (OmegaTru)

Flaxseed Oil, High Lignan (OmegaTru)
16 fl oz (473 ml) Liquid
In Stock
MSRP $13.49
Swanson $9.99
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Spectrum EssentialsOrganic Flax Oil Omega-3
Organic Flax Oil Omega-3
16 fl oz Liquid
In Stock
MSRP $23.89
Swanson $21.60
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Barlean'sFlax Oil
Flax Oil
32 fl oz (946 mL) Liquid
In Stock
MSRP $42.98
Low Sale Price!
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Avocado Oil
Avocado oil is quickly gaining popularity due to its high smoke point, which makes it great for
sautéing and stir-frying, and its likeness to olive oil when used in salads and with vegetables and
dips. It can be stored away from heat and light for up to one year, and is high in monounsaturated
fats and vitamin E. Swanson Kale Salad features delicious vegetables and this buttery, smooth oil.
Avocado oil has a smoke point of 491°F.

Buttery, smooth flavor

Salad dressings, cooking oil, stir-fry
Cold-pressed from fleshy avocado fruit
Mexican, Mediterranean, American
Compares well with olive oil
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Avocado Oil
"Avocado oil is a favorite of mine for cooking. It stands high temperatures and develops a subtle
bacon-like flavor when used to pan sear things like chicken breast. Along with tea seed oil for
delicate use and extra-virgin olive oil for normal use, avocado oil is a staple here when it comes to
saute use. It also can be used effectively in salad dressings."
Reviewed by: NormSPUB

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Smoke Point Shelf Life Refrigeration Good For Calories Sat Fat Monounsat
Fat Polyunsat Fat
491°F 1 year Yes high heat 120 12% 74% 14%
Recipes with Avocado Oil
Cucumber Watermelon Summer Salad
Cucumber Watermelon Summer Salad
Art and the Kitchen

Crockpot Siracha Chicken

Crockpot Siracha Chicken
Cooking with Team FIT

Fresh Kale Salad

Fresh Kale Salad
Swanson Health Products

Swanson OrganicCertified Organic Avocado Oil

Certified Organic Avocado Oil
16 fl oz (1 pt) (473 ml) Liquid
In Stock
MSRP $28.49
Swanson $18.59
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Pumpkin Seed Oil
Pumpkin seed oil is unique in color, as it ranges from red to gold to green. It's commonly used in
salad dressings, especially when combined with olive oil or honey. Many people also find its unique
taste a good fit for dessert recipes. Since it has a relatively low smoke point of 320°F, direct
heating is not recommended.

Pumpkin seed oil has been produced and used since the 18th century, commonly in Austria and
Slovenia.

Dark-colored oil
Nutty flavor with earthy tones
Combines well with honey or olive oil
Made from pressed roasted, hulled pumpkin seeds
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Pumpkin Seed Oil
"Pumpkin seed oil is worth buying for two reasons. First of all it has numerous proven health
benefits. Secondly, it has an amazingly good, and unique, flavor. Swanson offers the lowest price
I've seen on this oil, and the quality is great. I highly recommend."
Reviewed by: monxon

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Smoke Point Shelf Life Refrigeration Good For Calories Sat Fat Monounsat
Fat Polyunsat Fat
320°F 1 year Yes cold recipes 130 8% 36% 57%
Recipes with Pumpkin Seed Oil
Pepita Granola
Pepita Granola
The Sassy Spoon

Chicken with Green Mole Sauce

Chicken with Green Mole Sauce
Back Road Journal

Cranberry Walnut Breakfast Cookies

Cranberry Walnut Breakfast Cookies
Swanson Health Products

Swanson OrganicCertified Organic Pumpkin Seed Oil

Certified Organic Pumpkin Seed Oil
16 fl oz (1 pt) (473 ml) Liquid
In Stock
MSRP $35.49
Swanson $22.99
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Macadamia Nut Oil
Macadamia nut oil is a non-volatile oil that comes from the macadamia nut, a native Australian
nut. Found in recipes like Swanson Grilled Miso Chicken, Pineapple Curry Coleslaw and Luscious
Dark Chocolate, this oil is great at high heats and has a healthier unsaturated to saturated fat ratio
—even better than olive oil! It can be stored unrefrigerated for one to two years, and is compared
to olive oil's simple productions process, which makes it a more naturally processed oil. The smoke
point of Macadamia nut oil is 410°F.

Buttery, nutty flavor

Frying or salad oil
Expressed from the nut meat of macadamia
Substitute for vegetable oil
Modern Australian cuisine
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Macadamia Oil
"Is great for frying and sauteing and using as dressing for salads. The flavor is mild and does not
overwhelm the flavor of foods."
Reviewed by: Enik

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Smoke Point Shelf Life Refrigeration Good For Calories Sat Fat Monounsat
Fat Polyunsat Fat
410°F 2 years No high heat 130 13% 84% 3%
Recipes with Macadamia Nut Oil
Creamy Maple Nut Salad Dressing
Creamy Maple Nut Salad Dressing
Wunda Woman Wellness

Anzac Biscuits
Anzac Biscuits
Healthy Chef

Banana Muffins
Banana Muffins
Livin Paleo Cuisine

Walnut Oil
Walnut oil is extracted from English walnuts, which are also known as Persian walnuts. It's light-
colored and carries a delicate scent and flavor. It has a short shelf life of six months, and has a
fairly low smoke point of 320°F. Walnut oil is considered most valuable when it's used in cold
dishes like salad dressings. Walnut oil features essential fatty acids and antioxidants. The walnut
itself also delivers a number of health benefits, but it takes a smaller serving size of walnut oil to
deliver the same benefits as walnuts. For example, a 35-gram serving of walnut oil provides the
same nutritional benefit as 50 grams of walnuts.

Nutty flavor
Turns bitter when heated
Great for salad dressings
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Walnut Oil
"This walnut oil make wonderful salad dressing. It goes well with salads that have fruit and feta,
gorganzola, or blue cheese. Just add vinegar, honey, a little water or orange juice, and a tiny
sprinkle of zantham gum so it will cling to the salad contents. It stays nice and liquid in the frige."
Reviewed by: JaneElla

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Smoke Point Shelf Life Refrigeration Good For Calories Sat Fat Monounsat
Fat Polyunsat Fat
320°F 6 months Yes cold recipes 130 9% 23% 63%
Recipes with Walnut Oil
Walnut & Cranberry Zucchini Bread
Walnut & Cranberry Zucchini Bread
Everybody Likes Sandwiches

Walnut Oil Banana Bread

Walnut Oil Banana Bread
Zahlicious

Walnut and Beet Salad with Walnut Oil Vinaigrette

Walnut and Beet Salad with Walnut Oil Vinaigrette
Tasty-Trials

Hemp Seed Oil

Hemp seed oil is a dark to clear light green color with a grassy, nutty flavor. The darker the color
of the oil, the grassier the flavor and the more natural vitamins and antioxidants. This oil is best
on salads or vegetables, and due to its low smoke point, is not suitable for frying. Best stored for
up to two years in a cool, dark place in a dark glass bottle, hemp seed oil is unique in that it has a
3:1 ration of omega-6 to omega-3 EFAs, which matches the balance of EFAs that is required in our
bodies.

Nutty, grassy flavor

Salads, vegetables, baked potatoes
Extracted from cold-pressed hemp seeds
Compared with olive oil
Low smoke point
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Hemp Seed Oil
"great taste, great on salads and cold cereals. even my picky eater loves the taste"
Reviewed by: wannabe

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Smoke Point Shelf Life Refrigeration Good For Calories Sat Fat Monounsat
Fat Polyunsat Fat
329°F 2 years Yes cold recipes 120 9% 12% 79%
Recipes with Hemp Seed Oil
Soba Noodle Bowl
Soba Noodle Bowl
Sunday Morning Banana Pancakes

Grated Carrot and Celery Root Salad with Hemp Seeds

Grated Carrot and Celery Root Salad with Hemp Seeds
Lovely Green Lifestyle

Swanson OrganicHemp Seed Oil

Hemp Seed Oil
12 fl oz (355 ml) Liquid
In Stock
MSRP $14.49
Regular $9.39
Sale Price $7.51
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NutivaHemp Oil Organic Superfood Cold Pressed
Hemp Oil Organic Superfood Cold Pressed
24 fl oz Liquid
In Stock
MSRP $19.99
Swanson $17.84
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Sesame Oil
Sesame oil is known as one of the world's first condiments. Toasted sesame seed oil is preferred in
East Asian cooking, and features a deep golden-brown color. Cold-pressed sesame oil is more
widely used in Western cultures, and has a higher smoke point. The toasted variety is often added
to dressings, marinades and dips, and cold-pressed oil is more suitable for stir-frying and even
deep frying. It's best to store sesame oil in a cool, dark cabinet or fridge.

Popular varieties include cold-pressed and toasted

Derived from sesame seeds
Popular in Asian cuisine
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Sesame Oil
"I absolutely love, love love, this product! I use it in my home-made raw nut and seed butter as
well as on salads. It is the only raw sesame seed oil that has a strong fragrant wonderful taste...
and the price is right!"
Reviewed by: Zahn

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Smoke Point Shelf Life Refrigeration Good For Calories Sat Fat Monounsat
Fat Polyunsat Fat
351°F 6 months Yes baking, frying 120 14% 43% 43%
Recipes with Sesame Oil
Quick Garlicky Pasta
Quick Garlicky Pasta
Not Without Salt

Crunchy Kale and Coconut Bowl

Crunchy Kale and Coconut Bowl
Joy the Baker

Walnut Crusted Wild Salmon & Edamame Mash

Walnut Crusted Wild Salmon & Edamame Mash
Sprouted Kitchen

Swanson OrganicCertified Organic Sesame Seed Oil

Certified Organic Sesame Seed Oil
16 fl oz (1 pt) (473 ml) Liquid
In Stock
MSRP $24.99
Swanson $15.69
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Eden FoodsToasted Sesame Oil
Toasted Sesame Oil
5 fl oz (148 mL) Liquid
In Stock
MSRP $6.49
Swanson $5.34
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Safflower Oil
A flavorless, colorless oil, safflower oil is nutritionally similar to sunflower oil, and is a great
substitute for sesame seed oil in stir-fries. The high smoke point makes it great for sautéing,
baking or frying. It's a great source of monounsaturated oleic fatty acid, and can be store for up to
six months when kept in a dark, air-tight container in the refrigerator. Interestingly, there are two
types of safflower oils that are each used for different purposes when cooking. Monounsaturated
safflower oil can be used for hot dishes due to its high smoking point. Polyunsaturated safflower oil
should not be used for high heat cooking—rather, it's best on salads, in sauces or on veggies. Due
to its lack of flavor, safflower oil is best when you don't want a lot of flavor added to your dish, or
mixed with other, more flavorful oils.

Popular varieties include cold-pressed and toasted

Flavorless
Extracted from safflower seeds
High smoke point
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Safflower Oil
"Great for cooking foods at a high heat and not having a oily flavor to it! Pops popcorn well too!!"
Reviewed by: Momjan

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Smoke Point Shelf Life Refrigeration Good For Calories Sat Fat Monounsat
Fat Polyunsat Fat
509°F 6 months Yes high heat, salad dressing 120 10% 13% 77%
Recipes with Safflower Oil
Clean Eating Birthday Cake
Clean Eating Birthday Cake
The Gracious Pantry

Coconut Raisin Breakfast Cookies

Coconut Raisin Breakfast Cookies
Bran Appetit

Swanson OrganicCertified Organic Safflower Oil Expeller-Pressed

Certified Organic Safflower Oil Expeller-Pressed
16 fl oz (1 pt) (473 ml) Liquid
In Stock
MSRP $17.99
Swanson $10.39
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Red Palm Oil
Not to be confused with palm kernel oil, red palm oil is derived from the reddish pulp of the fruit of
the oil palms. Its recognizable red color comes from its high beta-carotene content, which exists in
most fruits and vegetables but is covered up by the green chlorophyll in plants. Red palm oil has a
juicy, fruity flavor that is very different than most cooking oils. It has a fairly high smoke point
(425°F), which makes it a great option for high-heat cooking. Red palm oil has been used for
centuries in African countries, and remains a popular choice when cooking African dishes.

Derived from the fruit of the oil palm tree

Natural red color from high beta-carotene content
Loaded with antioxidants
Juicy, fruity flavor
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Red Palm Oil
"The EXTRA VIRGIN RED PALM OIL is a joy to fry with! It doesn't burn @ higher temps., & it
imparts a unique & tasty flavor to every fried food imaginable, e.g. bacon & eggs, sauteed
veggies, fried rice & fish."
Reviewed by: DUTCH777

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Smoke Point Shelf Life Refrigeration Good For Calories Sat Fat Monounsat
Fat Polyunsat Fat
425°F 1 year Yes high heat 130 52% 38% 10%
Recipes with Red Palm Oil
Grilled Togo Chicken
Grilled Togo Chicken
Global Table Adventure

Spicy Salmon Marinade

Spicy Salmon Marinade
Katie Did

Angolan Feijoada
Angolan Feijoada
Dalekh

AlaffiaAuthentic West African Fair Trade Red Palm Oil

Authentic West African Fair Trade Red Palm Oil
5 oz (140 grams) Solid Oil
In Stock
MSRP $9.99
Swanson $8.99
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Ghee
Originating in South Asia, ghee is a clarified butter that is made by boiling butter and removing the
residue (mostly water). Spices are added for flavor and it is often used in south Asian and Indian
cuisine. Its smoking point is 482°F, which is above most vegetable oils and what makes it great for
deep frying. Traditional ghee comes from buffalo milk in India and Pakistan. Ghee has a long shelf
life and as long as it's kept in an airtight container, needs no refrigeration.

Source: https://www.swansonvitamins.com/health-library/health-guide/cooking-oils.html