Compare Fats & Oils
How to choose between fats & oils, plus 3 side-by-side comparisons.
Fats & Oils comparisons (3)
How to choose
Smoke point: match the oil to the heat
Refined avocado oil: ~520°F. Refined canola: ~400°F. Refined olive: ~390-470°F. Extra-virgin olive: ~320-410°F. Butter: ~300°F. Smoking oil isn't browning. It's degrading. Toss it and start over.
Saturated fat: coconut oil is the outlier
Coconut oil: 90% saturated. Butter: ~65%. Lard: ~40%. Olive oil: 14%. Avocado oil: 12%. Saturated fat raises LDL more than mono- or polyunsaturated fat in controlled trials. The 90s fat phobia is dead but 'replace some saturated with unsaturated' is still good advice.
Polyphenol content: EVOO carries the cardiovascular load
Extra-virgin olive oil's polyphenols (oleocanthal, oleuropein) are responsible for much of the Mediterranean diet's measured cardiovascular benefit in PREDIMED-type trials. Refined oils have most polyphenols stripped. If you want the EVOO benefit, buy real EVOO and don't overheat it.
Cost per use: match grade to application
Vegetable, canola, refined olive: cheapest. Extra-virgin olive: 2-3x. Avocado oil: 3-5x. Smart move: cheap refined oil for searing and high-heat cooking, save the EVOO for finishing, dressings, and low-medium sautés where the flavor and polyphenols actually land.
About comparing fats & oils
Three defaults cover most of the kitchen: extra-virgin olive oil for dressings and low-medium cooking, refined avocado oil for high heat, and butter as a flavor tool. Not a cooking medium. EVOO is the best-studied fat for cardiovascular outcomes, but its polyphenols degrade above 410°F.
Coconut oil raises LDL more than the others in head-to-head trials. Fine occasionally; not your daily default no matter what TikTok says.
Common mistakes
Eyeballing oil instead of measuring
1 tablespoon of oil = 120 calories. Two glugs from the bottle is closer to 3-4 tbsp = 360-480 calories. Use a measuring spoon or a spray bottle and your daily calorie count gets a lot more honest.
Using extra-virgin olive oil for high-heat frying
EVOO smokes at 320-410°F depending on quality. For high-heat searing or stir-frying above 425°F, refined olive oil, refined avocado oil, or even refined coconut oil work better. And you save your expensive EVOO for the dressings where its polyphenols actually do something.
Believing coconut oil is a 'health' fat
Coconut oil raises LDL more than most other fats in controlled studies. The 'MCT health benefits' marketing applies to specifically processed MCT oil, not whole coconut oil. Which is mostly lauric acid. Fine occasionally for flavor; not your daily cooking default.
Frequently Asked Questions
Last updated: Apr 24, 2026