We Asked 4 Dietitians to Pick the Healthiest Cooking Oil — And They All Chose the Same One

Registered dietitians unanimously recommend olive oil—especially extra virgin olive oil—as the healthiest cooking oil for its heart-healthy monounsaturated fats, antioxidants and kitchen versatility.

This consensus emerged from interviews with four registered dietitians who evaluated cooking oils based on fatty acid profile, smoke point, level of processing, and packaging stability. They emphasized choosing oils that resist oxidation and are minimally processed to preserve nutritional quality.

Olive oil stands out not only for its nutritional profile but also for its rich flavor and flexibility across cooking methods. It is suitable for sautéing, roasting, salad dressings, and even baked goods, making it a practical choice for diverse meal preparation.

When cooking, fat plays a functional role: it prevents food from sticking to pans, carries and sometimes enhances flavor, and aids in the absorption of fat-soluble vitamins present in recipes. Selecting the right oil supports both culinary results and nutrient uptake.

The dietitians noted that while many oils are available—such as avocado, canola, coconut, butter, ghee, tallow, and sunflower seed oil—each has distinct characteristics. However, olive oil remains the top recommendation for balancing health benefits with everyday usability.

Proper storage is also critical; oils should be kept in cool, dark places and used within their shelf life to prevent rancidity. The experts advised checking packaging dates and avoiding prolonged exposure to heat and light.

This guidance aligns with broader nutritional science highlighting the benefits of unsaturated fats in supporting cardiovascular health when used as part of a balanced diet.