We Asked Nutrition Experts to Pick the Healthiest Cooking Oil, and They All Chose the Same One

When it comes to preparing delicious, healthy meals, the type of oil you use can make a big difference. It’s not just about preventing food from sticking to the pan—it’s also about enhancing flavor, supporting nutrient absorption, and impacting your long-term health.

With so many options on the market—olive oil, avocado oil, canola oil, coconut oil, butter, ghee, sunflower oil, and more—choosing the right one can feel overwhelming. But according to four registered dietitians, there’s one oil that consistently rises to the top: olive oil, particularly extra virgin olive oil.

Why Olive Oil Stands Out

All four nutrition experts agree that olive oil ticks every box for a healthy, versatile cooking fat. It’s rich in heart-friendly monounsaturated fats and packed with polyphenols—antioxidants that help lower inflammation, improve cholesterol levels, and support cardiovascular health. Research even links olive oil to better brain function, metabolic health, and reduced risk of chronic diseases.

Extra virgin olive oil is prized for both nutrition and flavor. Its bold, peppery taste makes it perfect for salad dressings, drizzling over vegetables, and adding depth to Mediterranean-inspired dishes. At the same time, it’s stable enough for cooking—refined olive oil can handle temperatures up to 470°F, while extra virgin olive oil ranges between 350°F and 410°F, making it suitable for most sautéing, roasting, and baking.

Nutritional Profile

Oils high in monounsaturated fats are preferred for their ability to lower LDL (“bad”) cholesterol and triglycerides, while supporting heart health. Oils high in saturated fat—like coconut oil, palm oil, and butter—should be used sparingly to avoid long-term cardiovascular risks.

Fatty Acid Balance

Too much omega-6 fat, common in many seed oils, can promote inflammation when not balanced with omega-3 fatty acids. Nutrition experts recommend oils with a healthier ratio to support anti-inflammatory benefits.

Avoiding Trans Fats

Partially hydrogenated oils, also known as trans fats, are harmful because they lower HDL (“good”) cholesterol and raise LDL cholesterol. These should be avoided entirely.

Smoke Point Considerations

The smoke point—the temperature at which oil starts to burn—matters for both flavor and health. Olive oil, especially extra virgin, is stable enough for most home cooking methods as long as it’s not overheated.

Minimal Processing

Cold-pressed or extra virgin oils are less processed, meaning they retain more antioxidants, vitamins, and natural flavor compared to heavily refined oils.

Packaging and Storage

Look for oils sold in dark glass bottles and store them in a cool, dry place away from direct sunlight to prevent oxidation and nutrient loss.

Olive Oil’s Versatility in the Kitchen

Olive oil’s adaptability is another reason dietitians keep it stocked in their kitchens. It works beautifully for:

• Sautéing vegetables
• Roasting fish or poultry
• Baking cakes, sweet breads, or scones
• Dressing salads and pasta dishes
• Drizzling over soups and grain bowls

How to Choose the Best Olive Oil

For the best flavor and nutrition:

• Choose extra virgin when possible
• Opt for cold-pressed varieties
• Select dark glass bottles for storage protection
• Keep oil in a cool, dark place to extend freshness