Avocado Oil
Smoke Point: 520°F (270°C)
favorite Health Benefits
- High in monounsaturated fats, primarily oleic acid, which is heart-healthy
- Contains vitamin E, an antioxidant that helps protect cells from damage
- Good source of lutein, a carotenoid important for eye health
restaurant Cooking Properties
- High smoke point makes it suitable for frying, sautéing, and grilling
- Neutral flavor, making it versatile for both savory and sweet dishes
- Maintains its nutritional properties at high temperatures due to its stability
Olive Oil
Smoke Point: 320-375°F (160-190°C) for Extra Virgin
favorite Health Benefits
- High in monounsaturated fats, mainly oleic acid
- Contains antioxidants, such as oleocanthal and oleuropein, with anti-inflammatory properties
- Contains small amounts of vitamin E and K
restaurant Cooking Properties
- Extra virgin olive oil better for low to medium-heat cooking, salad dressings, and drizzling
- Refined olive oil (410°F/210°C) more suitable for cooking at higher temperatures
- Distinctive flavor that enhances Mediterranean dishes
Macadamia Nut Oil
Smoke Point: 410°F (210°C)
favorite Health Benefits
- High in monounsaturated fats, especially oleic acid
- Contains omega-7 fatty acids, which may have benefits for heart health
- Contains vitamin E, providing antioxidant benefits
restaurant Cooking Properties
- Suitable for sautéing, stir-frying, and baking
- Delicate nutty flavor, which may complement certain dishes
- Contains antioxidants that remain stable at high temperatures
Coconut Oil
Smoke Point: 350°F (177°C) for refined
favorite Health Benefits
- High in saturated fats, primarily medium-chain triglycerides (MCTs)
- Can increase levels of HDL ("good") cholesterol
- Some studies suggest potential benefits for brain health and weight loss
restaurant Cooking Properties
- Suitable for baking, frying, and sautéing
- Solid at room temperature but melts easily when heated
- Provides a distinctive coconut flavor, which may enhance certain dishes
Butter
Smoke Point: 350°F (177°C)
favorite Health Benefits
- Contains saturated fats and cholesterol
- Provides vitamin A, D, E, and K
- Contains butyrate, a short-chain fatty acid with potential anti-inflammatory properties
restaurant Cooking Properties
- Suitable for low to medium-heat cooking, baking, and sautéing
- Adds rich flavor and creaminess to dishes
- Contains water and milk solids, which can cause splattering when frying
Ghee (Clarified Butter)
Smoke Point: 485°F (252°C)
favorite Health Benefits
- Contains saturated fats but is lower in lactose and casein compared to butter
- Rich in fat-soluble vitamins A, D, E, and K
- May have a higher smoke point compared to butter
restaurant Cooking Properties
- Suitable for high-heat cooking methods like frying, sautéing, and deep-frying
- Free of water and milk solids, making it more stable at high temperatures
- Has a nutty flavor that adds depth to dishes
Tallow
Smoke Point: 400-450°F (204-232°C)
favorite Health Benefits
- Rendered beef or mutton fat, rich in saturated fats
- Contains vitamins E, D, and K
- Traditional cooking fat with stable properties
restaurant Cooking Properties
- Suitable for high-heat cooking methods like frying and roasting
- Adds a savory flavor to dishes
- Historically used for deep frying and pastries