Best oils for cooking: the complete guide
Food Editor
Malou Herkes
Best cooking oils: what to use when
When cooking a stir-fry, dressing a salad or making roast potatoes, most of us use some form of cooking oil in the process. But with so many different types of oils available, from olive to walnut, avocado to sunflower, how do we know what to use when? The temperature you're cooking at and the flavour you want to achieve are two places to start.
Types of cooking oils
Extra Virgin Olive Oil. Peppery, fruity, complex flavour. Low smoke point. Use in salad dressings, pesto, or for finishing pasta or fish dishes.
Light Olive Oil. Neutral flavour. Medium-high smoke point. Good for roasting and pan-frying.
Sunflower Oil. Neutral flavour. High smoke point. Good for stir-frying, roasting, pan-frying and baking.
Toasted Sesame Oil. Deep nutty flavour. Low smoke point. Drizzle over savoury rice dishes, like egg-fried rice or cooking eggs over a low heat.
Walnut oil. Nutty and fragrant flavour. Low smoke point. Delicious drizzled on a burrata and salad.
Virgin Coconut Oil. Sweet coconut flavour. Low smoke point. Great for smoothies, baking and raw chocolatey puds.
Avocado Oil. Neutral flavour. Medium-high smoke point. Good for roasting and pan-frying.
Cold-Pressed Rapeseed Oil. Nutty, slightly peppery flavour. Low smoke point. Try it in mayonnaise.
Flavoured oils, like our Collection Truffle Olive Oil, Lemon Infused Olive Oil and Chilli Infused Olive Oil are fantastic for finishing dishes. Try a drizzle on pasta or your next pizza slice.
Get inspired with M&S Recipes
Heading to the kitchen? Cook your next dinner with M&S Recipes, with hundreds of recipes to choose from. From midweek one pan dinners to family-friendly dishes to healthy salads, soups and sides, there’s plenty to inspire your weekly meals.
Published 2.20.2025