Not all oils are equal in the kitchen. Their taste, their fatty acid composition, and above all their smoke point — the temperature at which they begin to degrade and produce harmful compounds — determine their ideal use. Choosing the right oil allows you to achieve appropriate cooking, preserve aromas, improve the texture of food, and vary flavors depending on the cuisine. At CuisinerTelUnChef, we guide you in choosing the right oil for every use. 🌍 The main edible oils Oil Flavor Smoke point Main use Extra virgin olive oil Fruity, peppery 160-190°C Salads, gentle cooking, Mediterranean cuisine Refined olive oil Neutral 220-240°C High-heat cooking, frying Avocado oil Mild, slightly buttery 270°C Grilling, searing, very high-heat cooking Rapeseed oil Light, neutral 200-230°C Seasonings, vinaigrettes, moderate cooking Sunflower oil Neutral 225-230°C Versatile cooking, frying, baking Grape seed oil Very neutral 215-220°C Searing, roasting, mayonnaise Toasted sesame oil Toasted, intense 175°C Asian cuisine finishing, seasoning Walnut oil Intense, woody 160°C Salads, cold dishes, finishing Hazelnut oil Rich, mild 165°C Roasted vegetables, salads, desserts Peanut oil Neutral 230°C Frying, woks, Asian cuisine Ghee (clarified butter) Buttery, caramelized 250°C Indian cuisine, searing, high-heat cooking 👨🍳 CuisinerTelUnChef Chef's Tip The smoke point is the most important criterion for cooking. Beyond this temperature, the oil degrades, produces harmful compounds, and develops a bitter taste. Never use walnut or toasted sesame oil for high-heat cooking. 🔥 Which oil for which cooking method? Cooking method Temperature Recommended oils Oils to avoid Seasoning / raw No heat Extra virgin olive, walnut, hazelnut, sesame, rapeseed — Gentle heat cooking < 160°C Extra virgin olive, butter, rapeseed — Medium heat cooking 160-200°C Refined olive, sunflower, rapeseed, grape seed Walnut, hazelnut, toasted sesame Searing / high-heat pan 200-230°C Avocado, grape seed, peanut, high-oleic sunflower Extra virgin olive, walnut, sesame Frying 170-180°C Sunflower, peanut, refined olive Extra virgin olive, walnut, hazelnut Wok / very high heat > 230°C Avocado, ghee, peanut All unrefined oils See also: 🌡️ Complete Cooking Temperature Guide to master your cooking heat. 🥗 The best oils for salads and vinaigrettes Oil Aromatic profile Ideal pairing Extra virgin olive Fruity, peppery, herbal Tomatoes, mozzarella, Mediterranean vegetables Walnut Intense, woody, slightly bitter Endives, Roquefort, beetroot, figs Hazelnut Mild, rich, roasted Warm goat cheese salad, roasted vegetables Rapeseed Light, neutral, slightly buttery Classic vinaigrettes, green salads Toasted sesame Toasted, intense, Asian Asian salads, cucumber, grated carrots 👨🍳 CuisinerTelUnChef Chef's Tip For a balanced vinaigrette, mix 2/3 neutral oil (rapeseed) and 1/3 flavored oil (olive, walnut). You get aromatic depth without overpowering the salad. Add a few drops of toasted sesame oil for an Asian touch. 🌍 Oils by world cuisine Cuisine Main oil Use Associated recipe Mediterranean / Provençal Extra virgin olive oil Cooking, seasoning, marinade 🦐 Lamb Tagine with Prunes and Almonds Greek Extra virgin olive oil Omnipresent — cooking and finishing 🥒 Homemade Tzatziki Japanese / Asian Toasted sesame oil Finishing, seasoning 🍣 Teriyaki Salmon Indian Ghee, mustard oil Cooking, tadka (tempering spices) — Mexican Avocado oil High-heat cooking, seasoning — Classic French Rapeseed oil, butter Vinaigrettes, gentle cooking 🥩 Beef Bourguignon 🫒 Focus: olive oil, the queen of oils Olive oil is the most widely used oil in Mediterranean cuisine. There are several categories with very different properties: Category Extraction Flavor Smoke point Use Extra virgin First cold press Fruity, peppery, complex 160-190°C Raw, gentle cooking, finishing Virgin Mechanical press Less complex 190-210°C Moderate cooking Refined / pure Chemical refining Neutral 220-240°C High-heat cooking 👨🍳 CuisinerTelUnChef Chef's Tip Keep a high-quality extra virgin olive oil for finishing and salads — this is where its complex aromas express themselves best. For high-heat cooking, use a refined olive oil or avocado oil. 🥩 Oils and marinades Oil plays an essential role in marinades: it transports the aromas of herbs and spices to the meat or fish, and protects the food from drying out during cooking. Food Recommended oil Pairing Red meats Olive, rapeseed Thyme, rosemary, garlic, pepper Poultry Olive, sunflower Paprika, turmeric, lemon, herbs Fish Extra virgin olive Dill, lemon, chives Grilled vegetables Olive, avocado Herbes de Provence, garlic Asian cuisine Toasted sesame + neutral Ginger, soy sauce, honey ❄️ Storing oils Rule Detail Away from light Tinted bottles or closed cupboard Away from heat Never above stovetops Well sealed Oxygen accelerates rancidity Fragile oils in fridge Walnut, hazelnut, flax — after opening Shelf life after opening Olive: 12-18 months — Walnut/hazelnut: 3-6 months 🌟 CuisinerTelUnChef Chef's Advice ✔ Use a neutral oil to highlight the taste of the ingredients. ✔ Reserve flavored oils (walnut, hazelnut, toasted sesame) for seasonings and finishing. ✔ Pour oil gradually to better control quantities. ✔ Taste different olive oils — their aromatic profiles vary according to olive varieties and regions. ✔ Always respect the smoke point — an oil that smokes is an oil that is degrading. ✔ For marinades, extra virgin olive oil provides incomparable aromas to fish in parchment paper. ❌ Mistakes to avoid ❌ Always using the same oil for all preparations. ❌ Excessively heating a delicate oil (walnut, sesame, extra virgin olive). ❌ Storing opened bottles near a heat source. ❌ Using an oil that is rancid or has developed an unpleasant odor. ❌ Confusing extra virgin and refined olive oil — their smoke points are very different. ❌ Using toasted sesame oil for cooking — it is only for finishing. ❓ Frequently Asked Questions Which oil to use for a vinaigrette? Extra virgin olive, rapeseed, walnut, or hazelnut oils are the most used. For a balanced vinaigrette, mix 2/3 rapeseed and 1/3 extra virgin olive oil. Which oil to choose for pan-frying? For medium-heat cooking: refined olive or sunflower oil. For searing over high heat: avocado or grape seed oil. Never use walnut or toasted sesame oil with heat. Can you mix several oils? Yes — especially to balance flavors in vinaigrettes or marinades. A rapeseed + olive mix is classic in French cooking. What is the smoke point? It is the temperature at which an oil begins to degrade and smoke. Beyond that, it produces harmful compounds and develops a bitter taste. It is the most important criterion for choosing a cooking oil. Can extra virgin olive oil be heated? Yes — up to 160-190°C. It is perfectly suitable for gentle and medium-heat cooking. For high-heat searing, prefer a refined olive oil or avocado oil. 🔗 Recipes and related guides 🥩 Beef Bourguignon — rapeseed oil and butter 🌿 Herb Guide Complete spice guide 🇫🇷 French Cuisine Guide 🛒 Well-equipped to work with oils To prepare your vinaigrettes and marinades like a chef: Our kitchen knives — for prepping garlic, herbs, and salad dressing ingredients Our cutting boards — for prepping all your ingredients Our zesters — for grating citrus zest into your salad dressings