A Guide to Using Oils in your Kitchen

Canola Oil

What it is made of: Canola oil is derived from the canola plant, which contains 60 to 100 pods of 30 tiny seeds that the oil is crushed from.
Feature: Source of Omega 3, high in monounsaturated fats
Good for: Pan, deep and shallow-frying, salads and marinades
What it’s famous for: It’s the healthier oil option as it has the lowest saturated fat of commonly used vegetable oils.

Smoke point: 230 – 240°C

Cottonseed Oil

What it is made of: Cottonseed oil is created from the seeds of a number of cotton plants. It is versatile vegetable oil.
Feature: High in Omega 6 polyunsaturated fat
Good for: Deep and shallow-frying
What it’s famous for: Stable at high-temperature cooking and provides a subtle flavour through the food.

Smoke point: 230 – 240°C

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Sunflower Oil

What it is made of: Sunflower oil is made from the seeds of the sunflower plant that yields 40% oil.
Features: High in Omega 6 polyunsaturated fats
Good for: Deep and shallow-frying and dressings
What it’s famous for: It is mostly used for deep frying, baking and roasting because it provides the food with a clean taste.

Smoke point: 230 – 240°C

Olive Oil

What it is made of: Olive oil is created from the fruit of an olive tree and comes in a number of varieties, including extra virgin olive oil, virgin olive oil and refined olive oil.
Features: High in monounsaturated fats
Good for: General purposes
What it’s famous for: Extra Virgin and Virgin Olive Oil provide an olive flavour to foods, which makes it a popular dressing and for shallow frying.

Smoke point: Extra Virgin: 170 – 180°C; Virgin Olive Oil: 200 – 210°C; Refined: 230 – 240°C

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Coconut Oil

What it is made of: Coconut oil is derived from the flesh of a coconut from a palm tree.
Features: Contains over 90% saturated fatty acids.
Good for: Creams and pan frying
What it’s famous for: Because it is high in saturated fats and has a low smoke point, it is therefore not very heat stable. However, it does provide a subtle coconut flavour to dishes.

Smoke point: 170 – 180°C

Corn Oil

What it is made of: Corn oil is extracted from the seed, which is also known as the germ of the maize. The germs are rich in nutrients and contain 20% of oil.
Features: It is high in polyunsaturated fatty acids (PUFAs) and is low in saturated fat.
Good for: Deep-frying
What it’s famous for: It is used for general purpose cooking and provides a subtle corn flavour and a deep yellow colour to foods.

Smoke point: 170 – 180°C

Soybean Oil

What it is made of: Soybean oil is derived from soya beans, which are a member of the legume family. Each yield of the seed holds an estimate of 20% oil.
Features: High in polyunsaturated fats and a source of Omega 3
Good for: General purpose cooking and frying
What it’s famous for: It is ideal for salads, marinades, pan and shallow frying.

Smoke point: 230 – 240°C

Rice Bran Oil

What it is made of: Rice Bran Oil is extracted from the bran (hard outer layer) of the rice grain.
Features: It is known for its high smoke point and mild flavour. It is high in antioxidant y-oryzanol and vitamin E
Good for: Shallow and deep-frying and as an ingredient
What it’s famous for: It is great for salad dressings, marinades, mayonnaise and deep-frying.

Smoke point: 250°C

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Peanut Oil

What it is made of: Peanut oil is created from the pressing of peanuts that are rich in oil.
Features: High in monounsaturated fats
Good for: Shallow-frying and baking
What it’s famous for: It is very good to use for stir-frying foods because it provides a subtle peanut flavour.

Smoke point: 230 – 240°C

Tallow

What it is made of: Tallow is the fat rendered from cattle. It is purchased as a solid fat, that is then melted down for usage.
Features: It contains saturated fats
Good for: Baking and deep-frying
What it’s famous for: It is ideal for deep frying, providing a distinct beef flavour to the food. It also remains solid at room temperature and is a cheaper offering.

Smoke point: 240 – 250°C

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Lard

What it is made of: Lard is fat rendered from pigs. It is obtained from any part of the pig where there is a high proportion of fatty tissue.
Features: Made from 40% saturated fat, 50% monounsaturated fat and 10% polyunsaturated fats
Good for: Deep-frying, baking and roasting
What it’s famous for: It remains solid at room temperature and provides a light pork flavour through the product. Lard is great for baking and deep-frying foods.

Smoke point: 190 – 200°C

Vegetable Shortening

What it is made of: Vegetable shortening is a solid fat made from a number of vegetable oils.
Features: High in saturated fats and good resistance to oxidation
Good for: Baking, deep-fat frying
What it’s  famous for: It remains solid at room temperature and stable at high-temperature cooking.

Smoke point: 240 – 250°C

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