A foundational cooking ingredient, fats have the unparalleled ability to transform and amplify the foods we eat. Depending on what type we use, whether it be olive oil or rendered bacon fat, this ingredient is the means for bringing out the delicious and textured potential of a dish. As chef and author Samin Nosrat writes in Salt, Fat, Acid Heat, “food can only ever be as delicious as the fat with which it’s cooked.”

The nuanced aspect of fat brings up a critical point: Not all fats are created equal. There are various sources, which range from animal fats to oils extracted from nuts and seeds. Each one boasts its own flavor profiles, effect on a dish’s taste, health aspects, and smoke points. Here we outline our top picks for fats to cook with—and the why and how to best use each one.

What Is Fat?

Water, carbohydrates, protein, and fat. These are the four essential building blocks of all foods. Also called lipids, fats are made up of triglycerides, which are collections of molecules. When this collection comes in a liquid form, we normally refer to it as oil. When it comes in a solid form, we normally refer to it as fat. We will use the terms fat and oil interchangeably in this guide.

Fat is critical to our health and survival. Contrary to what many diets in the 1990s posited, fat is good for us when we choose the healthiest versions. The essential benefits of fats are wide and varied. They aid your body in absorbing vitamins, nourish our cognitive abilities, and support our immune system—among many other things.

(Editor’s note: When in question, always check with a medical professional before consuming different, more, or fewer fats.)

What Are the Types of Fats?

The main building blocks of fat are called fatty acids. In general, a fatty acid consists of a “chain” of carbon and hydrogen atoms.

There are three basic types of fats: saturated, monounsaturated, and polyunsaturated. What makes these three different depends on the number of carbon atoms on the chain.

Saturated fats all have carbon atoms that have bonded with hydrogen atoms. In general, saturated fats are stable fats that are most often solid at room temperature. This makes them a great option for cooking at high heat as their smoke point is often higher than others.
Monounsaturated fats have one set of carbon atoms that have bonded, so it’s carbon to carbon rather than carbon to hydrogen. Monounsaturated fats are less stable against high heat, so they’re best to cook at lower temperatures or used in other ways. These are almost always liquid at room temperature.
Polyunsaturated fats have two (or more) carbon sets that have bonded together, so it’s carbon to carbon and carbon to carbon, rather than carbon to a hydrogen atom. Because these oils tend to be unstable, they’re best to not cook with and rather to use as dressings, etc. These are liquid at room temperature.

Why Is Fat Used in Cooking?

Fats (this includes fats and oils) serve two main purposes in cooking: as a topping or seasoning (think olive oil drizzled over fresh fruit) and as a cooking medium. Fat is less often the main star of a dish, like in ice cream.

For this guide, we’ll be focusing on fats used as a cooking medium. When heated, fat becomes an incredible source to crisp up proteins and cook fresh vegetables.

What Is a Smoke Point?

The actual molecular makeup of a fat or oil varies with each type. For this reason, every fat responds differently to heat. The term “smoke point” (also called “burn point”) is the literal temperature at which a certain fat or oil starts to break down and smoke. When cooking with olive oil, for instance, you’ll notice the oil will shimmer when getting hot, then smoke will start to appear. That moment and temperature is the smoke point.

Smoke points vary, typically ranging from around 300°F to 500°F. When fat or oil starts to smoke, the flavor and health value can decline. Therefore, it’s important to use an oil with a higher smoke point (keep reading) when sautéing, frying, and doing other forms of very high-heat cooking. Saturated fats tend to have the highest smoke points.

What Are the Best Fats to Cook In?

The best oils to cook with are those that are saturated and have a higher smoke point. What you’re cooking will mandate which oil best complements the dish and your needs. Here are our favorite fats and oils to cook with at PrimaFoodie:

Clean Animal Fats, such as Duck Fat

Type: Saturated

Animal fats are Nichole’s go-to for cooking. That’s because they are shelf stable (solid at room temperature) and thus won’t turn rancid quickly, have a higher smoke point, and lend a rich distinct flavor to a dish. Animal fats are incredible for frying up vegetables and potatoes. After cooking bacon on the weekends, Nichole saves the grease and “bits and pieces” to store in the fridge for later use. Duck fat in particular lends incredible flavor.

Smoke Point: Ranges from 375 °F to 390 °F

Ghee

Type: Saturated

Also known as clarified butter, ghee is an excellent fat to cook in at higher temperatures. It’s also a baking hero.

Smoke Point: Around 485 °F

Olive Oil

Type: Monounsaturated

An Italian staple, olive oil has a rich, nutty flavor profile. It’s a monounsaturated fat with a lower smoke point, which makes it a better oil to cook with on lower heats (no frying) to avoid any smoking.

Smoke Point: Around 325 °F to 350 °F

Butter

Type: Saturated

Butter lends a coveted flavor, which is why it’s still a favorite in the kitchen—including one of ours. Plus, the animal fat means it’s more shelf-stable and great for higher heats and the water content adds an additional cooking benefit.

Smoke Point: 350 °F

Avocado Oil

Type: Monounsaturated

A light multi-use cooking oil, avocado oil is nutritious with a higher smoke point. Great for cooking vegetables and potatoes quickly in high heat.

Smoke Point: Around 500 °F to 520 °F

Coconut Oil:

Type: Saturated

Another PrimaFoodie favorite (and a mainstay in Nichole’s kitchen) for its shelf stability. The only potential downside of coconut oil is that it has a very distinct flavor that isn't for everyone or for every dish.

Smoke Point: Around 350 °F for unrefined; 400 °F for refined

Buying Fats and Oils: What to Look for

Fats are one of the most critical staples to invest in—so be sure to focus on quality. This means buying fats and oils from purveyors who focus on sustainable and organic practices. Because toxins are stored in fats, you want to aim for them to come from animals and plants that haven’t been sprayed with pesticides, and haven’t been fed or injected with antibiotics.