For a bottle you will use most days, look for an oil lower in saturated fat that suits the cooking you do. Canola, olive, peanut, soybean and sunflower oils are options to compare. Read the saturated fat figure and check the bottle’s intended uses. Blended oils can differ depending on what is in them.
Choose a neutral-tasting oil for dishes where you want the ingredients to stand out. Keep a more distinctive oil, such as toasted sesame oil, for the flavour it adds. If you use a small amount of oil each week, a smaller bottle may be more practical than a promotion on a large one.
- Compare saturated fat on the same basis, such as grams per 100 g.
- Check the intended use on the bottle for the heat and technique you use.
- Choose by flavour and price after checking the nutrition information.
- Measure what you use and follow the product’s storage directions.
In this guide
Section 1 of 5 · Start with your most common dish
Compare oils by the cooking you do
A family that mainly stir-fries vegetables may want an everyday oil with a mild flavour. A person who mostly makes dressings may prefer a stronger-tasting olive oil. Check the label for the intended use. Refined and unrefined versions of a named oil can be different, so use the product’s instructions rather than assuming every bottle with the same plant name works the same way. HealthHub’s guide to choosing fats and oils
| What you usually make | An option to compare | What to check |
|---|---|---|
| Stir-fried greens or tofu | Mild canola, peanut or sunflower oil | Labelled cooking use, flavour and saturated fat |
| Salad dressing | Olive oil or another oil you enjoy cold | Flavour and how quickly you will use it |
| Soup or noodles with sesame aroma | Toasted sesame oil as a finishing ingredient | How much flavour a small amount adds |
| Several different weekday dishes | A versatile oil or blend | Ingredients, saturated fat and price |
| A recipe with a familiar coconut flavour | Coconut oil if the recipe calls for it | Saturated fat and how often you plan to use it |
HealthHub recommends choosing oils higher in unsaturated fat and using oil in moderate amounts. Check blended products directly. A plant-based label alone cannot tell you the balance of saturated and unsaturated fats in the bottle.
Section 2 of 5 · Compare the same quantity
Read saturated fat on the bottle
Find the saturated fat line on the nutrition panel. If two products show values per 100 g, you can compare them directly. If one uses per 100 mL and another uses per 100 g, look for a common basis or a label conversion before making a precise comparison. The two columns use different units. HealthHub’s food label guide
An example using invented figures
Suppose oil A contains 8 g of saturated fat per 100 g and oil B contains 25 g per 100 g. Using 10 g of A contributes 0.8 g of saturated fat. The same amount of B contributes 2.5 g. If you use different quantities, recalculate for the amount you use. A more favourable concentration and a smaller amount are two different changes.
Read the blend’s ingredient list
A blend can be a practical choice if it fits your budget and cooking. Read the oils listed and use the saturated fat figure for the full product. A picture of olives or sunflower seeds gives less information than the ingredients and nutrition panel.
Health Promotion Board’s guide to the Healthier Choice Symbol
Contents · Previous section · Next section
Section 3 of 5 · Use the product as directed
Choose an oil for heat and flavour
For sautéing or stir-frying, pick an oil whose label suits the cooking method. Avoid heating oil until it smokes. If the dish only needs a little toasted sesame flavour, adding it near serving can give you the taste without making it the main cooking oil. The best choice for a dressing can be different from the best choice for your wok.
You can also vary the method instead of buying a new bottle. Steam or poach some dishes, use a measured amount for a stir-fry and add fresh aromatics for flavour. A new oil is useful when it solves a real cooking problem or changes what you use regularly.
Contents · Previous section · Next section
Section 4 of 5 · Keep the pantry simple
Buy the size you can finish
Check unit prices across bottle sizes, then consider how much you will use. An unopened backup can make sense for a household that cooks often. If you use oil occasionally, a small bottle can make it easier to finish within the manufacturer’s storage guidance. Keep it tightly closed and store it as directed on the pack.
Try a single everyday oil that works for your usual meals. Add a separate oil only if you regularly make a dish that benefits from its flavour or intended use. This keeps the choice simple when you are cooking dinner.
Look at what goes into a shared pan
A bottle with a lower saturated fat figure gives you one way to change the meal. The amount added is another. If a recipe serves four, the oil in the pan is shared across those portions, though some may stay behind in the pan. Measure the amount you add the next time you cook your usual dish. You can then decide whether the recipe needs as much oil for the same result. Use a cooking method and pan that suit the food.
Contents · Previous section · Next section
Section 5 of 5 · Decide what to take home
Cooking oil questions
Is every olive oil meant for the same use?
Check the variety and product instructions. Different grades and preparations can suit different dishes.
Is a blended oil automatically a poor choice?
Check the ingredients, the saturated fat amount and the intended use. Compare the bottle with others that suit the same job.
Is coconut oil lower in saturated fat because it comes from a plant?
Coconut oil is typically high in saturated fat. Check the actual nutrition figure and consider how often you use it. HealthHub’s guide to saturated and unsaturated fats
What if I have a food allergy?
Check the ingredients and allergen information, particularly on blends. Follow advice specific to the allergy when choosing an oil.