Guide to Culinary Oils

Using the correct oil can be as important as which cookware you use. With so many oils to choose from, it can be overwhelming. Here is a guide to help you choose the oil that best fits your recipe and cooking technique.

Use these oils only on low heat or no heat, such as dressings, sauces, or after a dish is removed from the heat:

extra-virgin olive oil 
truffle
pumpkin seed
wheat germ
flax oils

Use these oils on medium heat (212° to 325°  F), such as sauces and sautéing: 

clarified butter (also known as drawn butter or ghee)
olive oil
hemp
sunflower
toasted sesame oils

Use these oils on medium-high heat (325° to 375° F), such as crisp sautéing and medium stir-frying: 

vegetable shortening
lard
corn oil
sunflower
walnut
untoasted sesame oils

Use these oils on high heat (375° to 425° F), such as deep-frying and searing: 

canola
avocado
almond
coconut
palm
peanut, soybean
grapeseed
safflower
cottonseed oil

Whole butter burns at 250° F