The Best And Worst Cooking Oils RANKED

The Best And Worst Cooking Oils (According to Science)
Ranking the 9 most common cooking oils on a tier list based on the latest science. This is how you should interpret my tier list:

All cooking oils are ranked based on flavor, health, and smoke point.

S tier - My favorite. This should be your top choice
A tier - Strongly recommend, keep this in your pantry... you will use it.
B tier - I still use this from time to time but there may be better options.
C tier - There are better options. Can still have value in some contexts.
D tier - Probably not a great option.
E tier - Avoid as much as possible
F tier - Not recommended at all.

Idea and concept for video based on Jeff Nippard
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#saucestache

[AV]

I'd put avocado oil as the top oil. It has practically no downsides. I love that I can cook it into my pizzas at 450 degrees and not worry about it smoking.

[rachellemazar]

I use extra virgin olive and avocado oil almost exclusively. To me, avocado oil has a buttery taste. I have toasted sesame oil in the refrigerator for recipes that call for it, and I love the flavor. Thanks for the research.

[AmandaOrigo]

Hey! Cool video. Do you have the links to these studies you used?😊

[Taurui]

PUFAs do not seem to cause increased inflammation, please look at "Nutrition made simple"'s video about that.
Thus, canola oil for the win, easy S tier for me.
Coconut oil places really low for me because of the saturated fatty acid content, I try to avoid it wherever I can.

[toni_capo]

Just a quick reminder for people that is cooking with high oleic acid oils because of that benefit, that high temperatures degrade the high oleic acids and also some of the vitamins. The best oil to cook is one with no downsides better than so much benefits. And Always follow the rule: fry always below 350ºF and if you reach that T, replace the oil for the next fry.

[TrevorGeene]

Extra virgin olive oil (EVOO) is a great option for low heat cooking and raw usage, but for good high heat you have to go with the avocado oil (AO). If you want to put a good sear or char on something quickly your heat needs to be above the smoke point of EVOO, hence why AO is my go to for cooking as color is flavor.

[VincentP-sg]

Dude, study after study has shown that poly unsaturated fats are one of the most healthy nutrients, they don’t increase inflammation and lower cholesterol.

Generally the higher the serum levels of polyunsaturated fats the longer a population will live.

[bryanblanks]

They used to pop popcorn in Coconut Oil at theaters in Indiana years ago! Wow! Taste and smelled sooo Good! Saturday afternoons were wonderful!

[perforations]

if olive oil just wouldn't be like 5-10 times the price of canola... so I use it primarily in cold state... avocado oil is an absolute rarity in germany

[squishyfishy]

I am glad for your researched and logical evaluation! I would appreciate adding the carbon footprint & sustainability aspect of each of these types too. Some are extra worse than others.

[MerleONeal]

This is so helpful, I've been really curious myself

[Haggan]

Is it possible to get a shot of the entire tier list. I’d love to take a screen shot so I can save it to my health notes.

[jacindaannette]

Important to note too, is most olive oils on the market are not 100% olive oil! To be marketed as olive oil, it only needs to have 51% olive oil in it - the rest can be lesser quality oils (such as canola or a seed oil). There's a study which determined which brands are authentic and which are not - trader Joe's brand is one of the few that is legit!

[NoName-cxgk]

Cooking oils start decomposing and forming harmful compounds before reaching their smoke point. Extra virgin olive oil remains stable up to ~200°C due to its 73% monounsaturated fats. Avocado oil is even more stable above 230°C. In contrast, sunflower oil and soybean oil, rich in polyunsaturated fats, begin degrading significantly below 200°C, producing toxic aldehydes and free radicals. For high-heat cooking, prioritize oils with high oxidative stability over just smoke points to minimize harmful by-products.

[JTMusicbox]

Personally I like virgin olive oil and virgin coconut oil best for most applications, but there’s a lot of good information in this video to think on. Seriously the coconut flavor in unrefined coconut oil is often surprisingly good in savory applications.

[Dr.RCJr.]

Palm oil. Forgot about that one and that stuff is in everything.

[Clueblue]

I’m curious what you would recommend for baked goods, something like pie crust or cookies. My grandma always uses crisco (at least for pie crust) so that’s what I use. But if you aren’t eating those things regularly does it really matter?

[crossroads]

Respectfully as someone who likes a lot of your content, please leave study interpretation to people with the relevant backgrounds. The evidence cited here seemed very ad hoc, and even to my untrained here, several claims were dubious (for example that polyunsaturated fats were inflammatory) I know you meant well, but I think the “health benefits” comparison here did more harm than good.

[josephkeatinge]

Interesting video, but you failed to mention the ratio of Omega 6 to Omega 3 in any of these oils. This is a significant difference between vegetable oils, with canola, avocado, and soybean oil scoring a lot better than sunflower, peanut, and corn oil.

[Mialuvsveggies]

I did not know that Bombas donates to homeless shelters, I love that, thanks for that info