Cooking oils quietly shape our health every single day. They determine how stable our meals are under heat, how much inflammation we're exposed to over time, and whether “healthy” home cooking is actually working for or against us. The oils we choose directly affect the nutritional value food and our intake of healthy fats, both of which are essential for a balanced diet.

This guide is intentionally seed-oil–free and focuses on what genuinely matters when choosing a cooking fat:

• High monounsaturated fats (MUFAs): healthy fats linked to longevity
• Low linoleic acid: the inflammatory fat high in seed oils
• Heat stability
• Minimal processing
• Low rancidity risk

If you’ve ever wondered what are seed oils, and why the controversy, or which oils truly belong in your kitchen, this list breaks it down clearly and practically. Ranked from 10 to 1, find out which the best oils to have in your kitchen for health benefits, and receive a discount code for #1 which doubles as a high quality cooking fat and skin moisturizer that won't clog pores.

What Are Seed Oils (and Why People Avoid Them)

Seed oils are oils extracted from seeds such as soybean, corn, sunflower, safflower, canola, cottonseed, and grapeseed. While they’re often marketed as “heart healthy,” they tend to share a few problematic traits:

• Extremely high in linoleic acid (pro-inflammatory omega-6 PUFA).
• Industrially processed using heat, solvents, and deodorisation.
• Highly prone to oxidation, especially when heated.
• Easily become rancid - often before you even open the bottle.

This is why many people moving toward metabolic health, longevity, and anti-inflammatory eating remove seed oils first and then replace them with nutritious, more stable fats.

What Makes a Cooking Oil “Healthy”?

For this list, the oils were ranked based on:

• Fat composition (higher MUFAs = better)
• Linoleic acid content (lower = better)
• Stability under heat
• Rancidity risk
• Traditional or natural processing

No seed oils appear anywhere on this list.

Understanding Smoke Point

When it comes to healthy homecooking, understanding the smoke temperature of your oil is key to creating healthy, flavorful meals. The smoke point is the temperature at which an oil starts to smoke, signaling that it’s breaking down and losing both its nutritional value and taste. Using oils with a high smoke point - like macadamia oil or avocado oil - means you can confidently fry, roast, or grill without worrying about the oil degrading or producing harmful compounds.

Macadamia nut oil stands out for its high smoke point, making it a versatile choice for everything from sautéing and baking to high-heat roasting. Its rich content of oleic acid and palmitoleic acid not only supports heart health but also provides benefits for skin, such as moisturizing dry skin and promoting cell regeneration. Macadamia oil is commonly used in skin care products as a skin moisturizer and is suitable for topical application. It is less likely to clog pores compared to other oils, making it a good option for those concerned about pores and breakouts. Olive oil, while celebrated for its antioxidant properties and healthy fatty acids, has a lower smoke point, so it’s best used for low-heat cooking or as a finishing touch to dishes. Beef tallow, another high quality cooking fat, is prized for its stability at high temperatures, making it ideal for frying and searing.

It’s important to note that unsaturated fatty acids, especially those found in many seed oils, can become damaged when exposed to heat beyond their temperature limit. This can lead to the formation of trans fats and other unhealthy byproducts, which may negatively impact your health. What you prepare your food with is not just about taste, but about maintaining the health benefits of your meals.

Beyond temperature limits, consider fatty acid profile. Oils with higher MUFAs or saturated fat, and lower polyunsaturated (PUFAs) are more stable. Macadamia oil, for example, is the highest source of MUFAs and is lower in PUFAs than olive and avocado oil. By understanding the properties of different oils, you can select the best option for each recipe, whether you’re grilling meat, vegetables, or preparing a light salad dressing.

In summary, being mindful of smoke temperature and fatty acid composition allows you to unlock the full potential of your cooking fats. Whether you’re using macadamia oil or beef tallow, making informed choices will help you create delicious, healthy meals that support your well-being.

The Top 10 Healthiest Cooking Oils

10. Algae Oil

Algae oil is a non-seed oil produced from microalgae grown in controlled fermentation environments. It has been introduced as a seed oil-alternative because it offers a naturally low linoleic acid profile and can withstand high temperatures. Most algae oils are high in monounsaturated fats, which makes them more stable than many vegetable oils and less prone to oxidation during cooking.

Why it can be good

• Non-seed oil with very low linoleic acid
• High in monounsaturated fats (MUFAs)
• Neutral flavour that won’t overpower food
• More heat stable than most seed oils

Limitations

• Can be highly processed
• Not traditionally used as a cooking oil
• Limited long-term data for repeated high-heat use
• Lacks naturally occurring antioxidants and polyphenols

Best use

High heat cooking where a neutral, non-seed oil is preferred.

9. Butter (Grass-Fed)

Butter contains saturated fats, short-chain fatty acids, and fat-soluble vitamins - but milk solids limit its heat tolerance. If made from grass-fed, grass-finished milk, butter is a natural food and high quality cooking fat.

Why it can be good

• Naturally low in linoleic acid
• Contains vitamins A, D, and K2 (when grass-fed)
• Minimal processing

Limitations

• Burns at high temperatures
• Not suitable for lactose-sensitive individuals
• High saturated fat

Best use: Low to medium heat cooking, finishing, or raw.

8. Cultured Oil (Fermentation-Derived)

Cultured oils are produced through microbial fermentation rather than from seeds or fruit. These oils have gained attention as modern seed-oil alternatives because they are engineered to be extremely low in linoleic acid while remaining high in monounsaturated fats. ZeroAcre, a well known example of cultured oil, speaks out against seed oils. Cultured oils are designed for performance, offering a high smoke point, neutral flavour, and improved resistance to oxidation compared to conventional vegetable oils. Some well-known cultured oils, including those produced by companies like Zero Acre Farms, are specifically formulated to replace industrial seed oils in high-heat cooking.

Why it can be good

• Not derived from seeds
• Extremely low in linoleic acid
• High smoke point suitable for frying and roasting
• Neutral taste and good heat stability

Limitations

• Ultra-processed and engineered by design
• Not a whole-food oil
• Contains fewer naturally occurring nutrients
• Lacks the antioxidants, omega-7s, or fat-soluble vitamins found in traditional fats
• Limited long-term human data compared to EVOO, ghee, or coconut oil.

Best use

A functional replacement for seed oils in high-heat cooking, rather than a nutritional upgrade over traditional, minimally processed cooking fats.

7. Sacha Inchi Oil

Sacha inchi oil, sometimes called Inca peanut oil, is a plant-based oil derived from the seeds of the Plukenetia volubilis plant, native to the Amazon. It has gained popularity in wellness and plant-forward nutrition circles as a modern alternative to conventional vegetable oils. While it is technically a seed-derived oil, it differs from industrial seed oils in that it is typically cold-pressed and minimally processed when sourced well. Nutritionally, sacha inchi oil is rich in polyunsaturated fats and contains naturally occurring tocopherols (vitamin E compounds), which help protect the oil from oxidation during storage.

Why it can be good

• Naturally rich in tocopherols (vitamin E), which support oxidative stability
• Contains a mix of monounsaturated fats and omega-3 fatty acids
• Often cold-pressed rather than solvent-extracted
• Light, nutty flavour suitable for cold applications
• Popular in plant-based and wellness-focused diets

Limitations

• Relatively low smoke point (approximately 160–180°C / 320–355°F)
• High polyunsaturated fat content makes it unsuitable for high-heat cooking
• Still more prone to oxidation under heat than macadamia oil or EVOO
• Quality varies widely depending on processing and storage
• Not ideal as an everyday cooking oil

Best use

Cold applications such as salad dressings, drizzling, and finishing dishes where heat exposure is minimal and its delicate fatty acids remain intact.

6. Coconut Oil

Coconut oil is mostly saturated fat, which makes it extremely heat stable and resistant to oxidation.

Why it can be good

• Very low linoleic acid
• Extremely stable under heat
• Long shelf life

Limitations

• Not rich in monounsaturated fats
• Strong flavour
• Less flexible for everyday savoury cooking

Best use: Baking, frying, and high-heat cooking where flavour works.

5. Extra Virgin Olive Oil

Extra virgin olive oil (EVOO) is one of the most well-studied dietary fats in the world and a cornerstone of traditional Mediterranean diets. High quality and pure EVOO is rich in monounsaturated fats and naturally occurring polyphenols - plant compounds that help protect the oil from oxidation.

Why it can be good

• High oleic acid (MUFA)
• Antioxidant-rich
• Well studied for cardiovascular health

Limitations

• Not all EVOO is authentic; high quality is a challenge to find
• Polyphenols degrade with prolonged high heat
• Easily adulterated

Best use: Raw or at very low temperatures to preserve its polyphenols and flavour - ideal for dressings, drizzling, finishing dishes, or gentle, low-heat cooking.

4. Beef Tallow (Grass-Fed)

Beef tallow is one of the most stable cooking fats available. Recently viral on social media as a natural skin and body moisturizer, and a favorite of Carnivore Diet followers, beef tallow is having a moment in the spotlight.

Why beef tallow is good

• Very low linoleic acid (when beef is grass-fed)
• High heat stability
• Resistant to oxidation
• No industrial processing
• Long shelf life

Potential drawbacks

• Grain-fed cattle produce beef tallow higher in omega-6
• Stronger flavour than plant oils
• Not suitable for all diets

Best use: Frying, roasting, and high-heat cooking where stability matters most. Beef tallow can also help retain moisture in dishes like smoked meats or brisket, enhancing tenderness and flavor. It helps maintain the flavor and texture of meat prepared in high temperatures.

3. Avocado Oil

Avocado oil is often praised for its smoke point, but quality matters enormously.

Why it can be good

• High monounsaturated fat
• Neutral flavour
• High smoke point (when pure), making pure avocado oil a high quality product

Limitations

• Many avocado oils are refined or blended
• Can be deodorised
• Oxidation risk increases with poor processing
• Price can be a limiting factor for some consumers

Best use: High-heat cooking when sourced carefully.

2. Ghee

Ghee is clarified butter with milk solids removed, making it far more heat stable while preserving nutritional value.

Why ghee is excellent

• High smoke point
• Very low linoleic acid
• Contains fat-soluble vitamins
• Low lactose and casein
• Traditionally used for high-heat cooking

Potential downsides

• Quality depends on the dairy used
• Grass-fed sourcing matters
• High saturated fat content

Best use: Everyday cooking, sautéing, frying, and roasting.

1. Macadamia Nut Oil

Macadamia oil ranks #1 for one simple reason: its nutritional profile is unmatched. Macadamia oil is derived from macadamia nuts, valued for their nutritional content.

Macadamia has a high smoke point (around 450°F) and neutral, buttery, smooth taste. It's

In addition to its culinary uses, macadamia oil is widely used in cosmetics because of its many properties, including rare Omega-7s for skin health and a high vitamin E content. These properties make it a great product for hydrating, softening and protecting the skin, helping to reduce wrinkles and defend against damage from sunlight. Macadamia oil is praised as a great product for both culinary uses and skincare, and when you eat macadamias, you benefit from collagen-boosting healthy fats that support anti-aging.

Macadamia oil benefits

• Highest monounsaturated fat content of any common oil
• One of the lowest linoleic acid levels of all plant fats
• Naturally heat stable
• Mild, neutral flavour
• Low rancidity risk

Compared to avocado oil and EVOO, macadamia oil is:

• More nutritious
• More stable under heat
• Less prone to oxidation
• Better suited for daily cooking

Best use: Everything - sautéing, roasting, baking, frying, and everyday cooking. Get 15% off Extra Virgin cold-pressed macadamia oil, automatically applied at checkout.

How to Choose the Highest-Quality Cooking Oils

What to look for on the label

• Cold-pressed or traditionally rendered
• Single-ingredient
• No blends
• Clear sourcing
• Dark glass bottles (for oils)
• Third-party lab testing (especially EVOO and avocado oil)

Specific tips

• Olive oil: Look for harvest dates, polyphenol content, and third-party testing (companies like Bryan Johnson's Blueprint do this and have a very high quality EVOO)
• Avocado oil: Avoid “refined” unless purity is verified
• Ghee: Choose grass-fed, traditionally clarified
• Tallow: Grass-fed, no added oils
• Macadamia oil: Cold-pressed, single-origin when possible

Cooking Oil Comparison Table

Here’s a quick comparison of popular cooking fats, including vegetable oils, to help you choose the best option for your needs.

Final Thoughts

The healthiest cooking oils aren’t trendy they’re nutritious and structurally stable. Once you understand fat composition, linoleic acid, and oxidation, the picture becomes clear:

• Avoid seed oils
• Prioritise monounsaturated fats
• Choose oils that tolerate heat
• Focus on purity and sourcing

If you cook regularly, upgrading your primary cooking oil makes a measurable difference. For most kitchens, macadamia oil offers the best balance of stability, flavour neutrality, and long-term health. Its natural antioxidants support heart health and may help protect the body against aging-related oxidative stress.

Your pan deserves better.