Good cooking oils in Australia include versatile Canola, heart-healthy Extra Virgin Olive Oil (EVOO), high-heat tolerant Avocado Oil, nutty Macadamia Oil, and flavor-boosting Sesame Oil, with the best choice depending on your cooking method and desired flavor profile, with Australian-grown options like Macadamia being a great local choice.
The healthiest cooking oils in Australia include Extra Virgin Olive Oil (EVOO) for low-heat/cold use (dressings, drizzling) and Canola Oil or Avocado Oil for higher heat, due to their heart-healthy fats (monounsaturated) and mild flavour, with EVOO offering antioxidants and minimal processing; avocado oil provides a very high smoke point for roasting, while canola is low in saturated fat, making them versatile staples.
Rapeseed oil (often sold as generic vegetable oil) and inexpensive olive oil are therefore the best choices for cooking. All cooking fats add fat and calories to your diet. Consider boiling, steaming or grilling instead, and measure out any oil you use.
In addition to its nutritional profile, canola oil is preferred due to its versatility in cooking and food preparation. Its mild flavor and high smoke point make it appropriate for many uses in culinary applications, which include frying, baking, sauteing, and salad dressings.
Canola oil is popular due to its neutral flavor and relatively high smoke point, making it suitable for various cooking methods like frying, baking, and salad dressings.
Yes, Australian canola oil is generally considered healthy by major health bodies like the Heart Foundation due to its low saturated fat, high levels of heart-healthy monounsaturated fats (Omega-9), and good balance of polyunsaturated fats (Omega-3 & 6), making it a recommended choice for overall health, though its processing and omega-6 content are points of debate for some sources.
Here are some common cooking oils that contain more of the “better-for-you” fats and less saturated fat:
The worst cooking oils for health are generally those high in saturated fats (like palm oil, coconut oil, butter) and highly processed vegetable/seed oils (like soybean, corn, sunflower, safflower, grapeseed, cottonseed oil) which are unstable and form harmful compounds at high heat, potentially raising bad cholesterol (LDL) and contributing to inflammation or disease. Partially hydrogenated oils, containing artificial trans fats, are especially bad and should be avoided, though largely removed from products.
Vegetable, canola and rice bran oils can be heated to much higher temperatures without burning (and are the recommended oils if you're using a proper deep fryer).
Oils with higher smoke points (mustard oil, ghee or refined groundnut oil) are best when you are cooking under high temperature (above 170°C). These oils stay stable and do not break down into harmful compounds. Canola oil, sunflower oil and peanut oil can be your choice for sautéing or stir frying.
The best edible oil for health includes extra virgin olive oil, canola oil, and peanut oil, all of which provide good fats and antioxidants essential for overall well-being.
Top Frying Oils Compared: Canola, Peanut, Vegetable & More
Canola oil is one of the healthiest cooking oils available, with zero trans fat and the lowest amount of saturated fat of all common cooking oils. And because canola oil is so versatile and affordable, it's ideal for making a wide range of healthy foods, both at home and on a commercial scale.
KFC primarily uses a blend of oils, with a major shift in the U.S. to low-linolenic soybean oil to eliminate trans fats, while regions like Australia use high oleic canola oil for its stability and health profile, though specific oil types can vary by country and even franchise, sometimes incorporating palm/soybean blends, but generally favoring vegetable-based oils for flavor and consistency.
Coles 100% Australian Extra Virgin Olive Oil is crafted from a quality blend of olives grown along the Murray River and first cold pressed within hours of picking.
Aldi Specially Selected P.D.O Castel Del Monte extra virgin olive oil. Using olives grown in the Puglian region of Italy, this olive oil has PDO (Protected Designation of Origin) status. As is usually the case with Aldi's Specially Selected range, this oil offers good quality for a very affordable price.
Sunflower and canola oil are some the best choices for sautéing and stir-frying. They contain heart-healthy fats, have a mild flavour and are not expensive. Other good choices for high-heat cooking include light olive oil, sesame oil and rice bran oil.
For Frying, McDonald's Uses A Canola Oil Blend
Canola oil has a high smoke point of about 400 degrees Fahrenheit, which means that it can be heated to the high temperature needed for fast deep-frying without concerns over the oil burning, breaking down, or imparting any funky flavors or free radicals into the food.
When choosing a cooking oil, it's best to choose an oil high in poly and/or mono-unsaturated fats, which are heart-healthy fats derived foods such as olives, seeds, nuts and vegetables. Olive oil, which is high in monounsaturated fats, is a particularly beneficial choice for heart health.
The oils which should be avoided for cooking are oils like soybean, corn, canola, sunflower, and safflower. These oils have unstable fats and will decimate the nutritional properties of your food.
What are the healthiest cooking oils?
❌ Canola Oil – Highly processed and often oxidized, which can harm your health. ❌ Soybean Oil – Common in processed foods, it's high in omega-6, which can disrupt your omega-3 balance. ❌ Corn Oil – A highly refined oil that's best left out of your kitchen.
With that said, there are so many types of cooking oil for chefs and restaurateurs to choose from– olive oil, canola oil, vegetable oil, coconut oil, sesame oil, avocado oil, sunflower oil, peanut oil… the list goes on, and on. No kitchen is complete without a few of these oils on hand.
Sesame oil
It is an oil best for cholesterol. It also has a balanced fat content, with 2 g of saturated fat and nearly 5 g of monounsaturated fat per tablespoon.
Best Oil for Frying, Ranked by Type