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Essential Oils - Oil Types

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Essential Oils - Oil Types

Listed below are various types of oil that most commonly used :

Oil Type	Description	Content	Smoke Point	Cooking Suggestion
Corn oil	Relatively ordourless and mild in flavour.	High in poly-unsaturates	High, therefore good for frying	Baking, and salad dressings.
Sesame oil	Has a nutty nuance and strong aromatic flavour.	Contains both poly-unsaturates and mono-unsaturates.	Low	Add to cook stir-fry dishes, soups and salad dressings. Use sparingly.
Peanut oil	Mild in flavour. Browns food pretty quickly.	Contains mostly mono-unsaturates and some poly-unsaturates.	High. Excellent for frying	Roasting and all types of cooking.
Sunflower seed oil	Relatively light and mild in flavour.	Very high in poly-unsaturates, low in saturates.	Low, suitable for low-heat frying	Salad dressings and other low-heat cooking.
Soybean oil	Relatively light and mild in flavour.	High in poly-unsaturates and mono-unsaturates, low in saturates.	High, suitable for frying	Generally suitable for all types of cooking.
Olive oil	Fruity in flavour.	Highest concentration of mono-unsaturates, low in poly-unsaturates and saturates.	Very low	Regular - low to medium-heat cooking. Extra-virgin-dizzle in cooked dishes and salads.
Palm oil	Relatively heavy and thick.	Contains as much saturates as unsaturates.	High, excellent for frying	All types of cooking.
Red palm oil	Moderately heavy.	Contains natural carotenes and Vitamin E.	High, excellent for frying	All types of cooking purpose.
Coconut oil	Relatively heavy.	High in saturates.	Low	All types

Oil tips :

If food pops up when added to oil for deep-frying, then it is hot enough for frying.
When shallow frying, stick a pair of chopstick into oil to test whether oil is hot enough for frying. It bubbles appear around the chopsticks, then it is hot enough.
Each time you use oil for frying, its smoke point decreases. Do not re-use oil for frying more than two or three times as it will blacken food.
Exposing oil to air will lower its smoke point, making it less suitable for frying.
Buy oils from supermarkets or shops with a high turnover to ensure freshness.
Oils derived from plant sources are cholesterol-free, but may still contain saturated fats.
The term lite or light on oil labels simply mean that these oils are lighter in flavour, not in fat content.
When cooking or baking with olive oil, choose the light variety as it has a higher smoke point.

See also Essential Oils

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Last Updated: 16/7/08