The supermarket shelf is full of cooking oils — soybean, peanut, rapeseed, olive, flaxseed, camellia, walnut — what's the difference? Pressing vs. solvent extraction — which is better? What is a smoke point? How do you avoid trans fats? This article starts from real daily cooking scenarios and explains everything you need to know about choosing cooking oil.
Cooking oil is the most basic ingredient in the kitchen, but most people actually have a very limited understanding of it. I used to think oil was just oil — just grab any bottle for stir-frying. Later, when I started studying nutrition seriously, I realized that different oils have vastly different fatty acid compositions, smoke points, and suitable cooking methods — using the wrong oil not only affects the taste of your food, but over the long term, it also impacts your health. This article compiles my conclusions from several years of researching cooking oils, hoping to help you build a clear framework for choosing the right oil.
Cooking oils are divided into two broad categories by source: vegetable oils and animal fats. The biggest differences lie in their fatty acid composition and smoke point (detailed later).
Vegetable Oils: Oils extracted from plant seeds or fruits. Common examples include soybean oil, rapeseed oil, peanut oil, sunflower oil, corn oil, olive oil, flaxseed oil, camellia oil, walnut oil, and sesame oil. The main characteristic of vegetable oils is their high content of unsaturated fatty acids (including monounsaturated and polyunsaturated fatty acids), and they are typically liquid at room temperature. The fatty acid composition varies greatly between different vegetable oils, leading to completely different heat tolerance and suitable cooking methods.
Animal Fats: Fats rendered from animal adipose tissue. The most common are lard (rendered from pork fat or back fat) and tallow/butter (rendered from beef fat, also called butter or beef tallow). The main characteristic of animal fats is their high saturated fatty acid content; they are solid or semi-solid at room temperature. The advantages of animal fats are good thermal stability, fewer harmful substances produced during cooking, and rich flavor. Lard for stir-frying and beef tallow for hot pot broth are irreplaceable classics in Chinese cooking.
Lard used to be "demonized" — many people believed it was unhealthy and would clog arteries. However, recent research increasingly suggests that the link between saturated fat and cardiovascular disease is not as absolute as once thought. Lard has good thermal stability, is suitable for high-temperature cooking, and contains vitamin D and B vitamins. Moderate consumption is perfectly fine. I always keep a jar of lard at home — using a little when stir-frying greens or frying eggs delivers a flavor far superior to vegetable oil.
Soybean oil is the most consumed cooking oil in China, accounting for about 40% of the total cooking oil market. The main reason is that both domestic and imported soybeans are abundantly available and cheap. The fatty acid composition of soybean oil is approximately: 15% saturated, 23% monounsaturated, and 62% polyunsaturated (mainly linoleic acid and linolenic acid). Smoke point is about 230°C, suitable for stir-frying. The advantages of soybean oil are its low price (10-15 RMB per liter), balanced nutrition (rich in both linoleic and linolenic essential fatty acids). The disadvantages are its bland flavor — after refining, it has almost no soybean taste — and its high polyunsaturated fat content, making it less heat-stable and unsuitable for deep-frying. Jinlongyu's soybean oil is the benchmark product in this category.
Rapeseed oil is widely used in both Europe and China. Traditional rapeseed oil contains high levels of erucic acid (about 40%) and has a distinctive "rapeseed" taste. The mainstream rapeseed oil on the market today is "double-low rapeseed oil" (low erucic acid, low glucosinolate), with erucic acid reduced to below 3%, resulting in a milder taste suitable for everyday use. Fatty acid composition: about 7% saturated, 63% monounsaturated (very high oleic acid), and 28% polyunsaturated. Smoke point is about 230°C. Rapeseed oil's monounsaturated fat content (63%) is slightly lower than olive oil (about 70%), but its price is only 1/3 to 1/2 that of olive oil (15-25 RMB per liter), making it a very cost-effective daily oil. Luhua's rapeseed oil series (especially their 5S pressing process rapeseed oil) has very stable quality.
Peanut oil is very popular in southern Chinese households, especially in Guangdong and Fujian. Peanut oil has a rich, nutty aroma that significantly enhances the fragrance of stir-fried dishes. Fatty acid composition: about 20% saturated, 50% monounsaturated, and 30% polyunsaturated. Smoke point is about 225°C. The advantage of peanut oil is its rich flavor, suitability for Chinese high-heat stir-frying, and better flavor retention after prolonged heating compared to other vegetable oils. The disadvantage is its relatively high polyunsaturated fat content, making it less suitable for high-temperature deep-frying. Peanut oil with a high beta-carotene content has a light red color and is of higher quality. Luhua peanut oil is the top brand in the peanut oil category, with its 5S pressing process being a core competitive advantage.
Olive oil is the core fat of the Mediterranean diet and holds a high status in the health food world. The biggest feature of olive oil is its extremely high monounsaturated fatty acid (oleic acid) content, about 70-80%, with only about 14% saturated fat. This high oleic acid content benefits cardiovascular health and provides strong antioxidant capacity. Olive oil is graded by quality: Extra Virgin Olive Oil is the highest grade, produced by cold pressing with acidity below 0.8%. It retains a large amount of antioxidants and polyphenols, offering a rich flavor profile (fruity, grassy, peppery). Pure Olive Oil (or Refined Olive Oil) is a blend of refined and virgin olive oils, processed through refining, deodorizing, and decolorizing, resulting in a mild flavor but a higher smoke point (about 240°C), suitable for stir-frying. The disadvantage of olive oil is its low heat tolerance (Extra Virgin's smoke point is about 190-210°C), making it unsuitable for high-heat stir-frying and deep-frying. Additionally, olive oil is relatively expensive (40-100+ RMB per liter).
The most common olive oil brand in China is OleOle (Ouliweilan), with product lines covering both Extra Virgin and Pure Olive Oil. OleOle's Extra Virgin Olive Oil (about 80 RMB/750ml) has stable quality, suitable for cold dishes and low-temperature cooking. Their Pure Olive Oil (about 50 RMB/750ml) has a higher smoke point, suitable for daily stir-frying.
Sunflower oil is the main cooking oil in Russia and Eastern European countries. Fatty acid composition: about 12% saturated, 25% monounsaturated, and 63% polyunsaturated (mainly linoleic acid). Smoke point is about 225°C. The advantage of sunflower oil is its light taste that doesn't mask the flavor of ingredients, making it suitable for salads and cold dishes. Its vitamin E content ranks among the highest of vegetable oils. The disadvantage is its excessively high linoleic acid content — long-term single use may lead to an imbalance in fatty acid intake. Duoli's sunflower oil products are of good quality.
Corn oil is extracted from corn germ, with a fatty acid composition similar to sunflower oil (about 85% unsaturated fat). Smoke point is about 230°C. Corn oil has a very light taste with almost no flavor, making it suitable for baking and Western-style cooking. Its vitamin E content is also very high. Jinlongyu corn oil is the mainstream product on the market.
Flaxseed oil has the highest alpha-linolenic acid (an Omega-3 fatty acid) content among vegetable oils, at about 50-60%. Omega-3 fatty acids are important for brain health, cardiovascular health, and anti-inflammatory effects. However, flaxseed oil has an extremely low smoke point (about 110°C) and cannot be heated at all — it can only be used for cold dishes or consumed directly. The recommended dosage is 5-10ml (about one tablespoon) per serving. Flaxseed oil has a characteristic "flaxseed taste" (similar to nutty aroma), which some people find unusual. Good flaxseed oil needs to be stored refrigerated and protected from light, and should be used within a month of opening. Price ranges from 50-100 RMB per liter.
Camellia oil is a high-end vegetable oil unique to China, extracted from tea seeds, mainly produced in Hunan, Jiangxi, and Guangxi. Fatty acid composition: about 10% saturated, 80% monounsaturated (comparable to or even higher than olive oil), and 10% polyunsaturated. Camellia oil has a smoke point of about 230°C, making it one of the few vegetable oils suitable for both cold dishes and high-temperature cooking. Camellia oil has a light, nutty taste that does not overpower the original flavor of ingredients. The price is relatively high (80-150 RMB per liter), but the quality justifies the cost. Good camellia oil brands include Jinhao and Guitaitai.
Walnut oil is rich in Omega-3 fatty acids (alpha-linolenic acid about 10-15%) and linoleic acid (about 55-60%). It has a rich walnut flavor, making it excellent for cold dishes and salads. Smoke point is about 180°C, not suitable for heating. It is relatively expensive (100-200 RMB per liter) and is typically used for baby food or premium cold dishes. Note: Walnut oil needs to be refrigerated after opening and has a short shelf life.
Cold dishes / Direct consumption: Extra Virgin Olive Oil, Flaxseed Oil, Walnut Oil, Sesame Oil. These oils are rich in antioxidants and flavor compounds; heating destroys their nutrition and flavor.
Low-temperature stir-frying (160-180°C): Camellia Oil, Rapeseed Oil, Peanut Oil. These oils have higher smoke points and good flavor, suitable for daily stir-frying.
High-heat stir-frying / Deep-frying (180-200°C+): Pure Olive Oil, Soybean Oil, Corn Oil, Palm Oil. These oils are refined, with high smoke points and good thermal stability.
Baking: Corn Oil, Sunflower Oil. These oils have no special taste and won't affect the flavor of baked goods.
The processing method of cooking oil directly determines its quality and safety, making it one of the most important indicators when purchasing.
Pressing (Physical Method): Oil is squeezed out of the oilseed using physical pressure, without adding chemical solvents. Cold pressing refers to pressing at low temperatures (not exceeding 60°C), retaining more nutrients and flavor compounds, but with lower oil yield and higher price. Hot pressing involves heating the oilseed before pressing, resulting in higher yield and richer flavor (e.g., the aroma of peanut oil and sesame oil), but the heating process destroys some nutrients. Cold pressing is typically used for high-end oils like olive oil, flaxseed oil, and walnut oil; hot pressing is commonly used for flavor-focused oils like peanut oil, rapeseed oil, and sesame oil.
Solvent Extraction (Chemical Method): Organic solvents (usually n-hexane, a petroleum derivative) are used to soak the oilseed, dissolving and extracting the oil, which is then refined to remove the solvent. Solvent extraction has a very high oil yield and low cost, making it the primary production method for bulk oils like soybean oil, corn oil, and sunflower oil. National regulations require that solvent residue in cooking oil must not exceed 10mg/kg, and the solvent residue in reputable brands' solvent-extracted oils is within safe limits. However, the solvent extraction process involves multiple refining steps (degumming, deacidification, decolorization, deodorization), resulting in significant loss of nutrients (vitamin E, plant sterols, etc.).
Conclusion: In theory, cold pressing > hot pressing > solvent extraction. When budget allows, prioritize cold-pressed or hot-pressed products. However, for bulk oils like soybean oil and corn oil, solvent extraction is nearly the only industrially feasible method — as long as you choose reputable major brands (Jinlongyu, Fulinmen, etc.), safety is not an issue. The product label will clearly indicate "pressed" or "solvent-extracted" — just check it when buying.
Understanding smoke point and fatty acid composition is the most essential technical skill in choosing oil. These two indicators determine the oil's cooking用途 and health properties.
The smoke point is the temperature at which oil begins to smoke when heated. When oil exceeds its smoke point, it begins to decompose and produce harmful substances (including carcinogens like acrylamide and aldehydes). Therefore, the primary rule of using oil is: do not exceed the oil's smoke point. Smoke points vary greatly between oils: Extra Virgin Olive Oil about 190°C, Butter about 175°C, Lard about 185°C, Peanut Oil about 225°C, Soybean Oil about 230°C, Camellia Oil about 230°C, Pure Olive Oil about 240°C. Simple rule of thumb: the higher the degree of refining, the higher the smoke point; the higher the unsaturated fat content, the lower the smoke point.
The health properties of cooking oil are mainly determined by its fatty acid composition. The simple characteristics of the three types of fatty acids are as follows.
| Fatty Acid Type | Characteristics | Representative Oils | Daily Recommendation |
|---|---|---|---|
| Saturated Fatty Acids | Good thermal stability,不易氧化变质, long-term excessive intake may raise LDL cholesterol (bad cholesterol) | Lard, Tallow, Palm Oil, Coconut Oil | Moderate consumption is fine; no need to deliberately avoid completely |
| Monounsaturated Fatty Acids (Oleic Acid) | Beneficial for cardiovascular health, strong antioxidant capacity, relatively good thermal stability | Olive Oil, Camellia Oil, Rapeseed Oil, Peanut Oil | Main source of daily oil intake, recommended to account for over 50% of fat intake |
| Polyunsaturated Fatty Acids (Linoleic/Linolenic Acid) | Essential fatty acids (cannot be synthesized by the body), but excessive Omega-6 (linoleic acid) intake may cause inflammation | Soybean Oil, Corn Oil, Sunflower Oil, Flaxseed Oil | Needs moderate intake, but不宜长期单一使用 |
The World Health Organization recommends total fat energy intake between 20-30%, of which saturated fat should not exceed 10%, polyunsaturated fat 6-10% (with an Omega-6:Omega-3 ratio ideally within 4:1), and monounsaturated fat making up the remainder. In practice, the best strategy is to "rotate multiple oils" — keep at least 2-3 types of oil at home: one for cold dishes, one for stir-frying, and another for deep-frying. Do not rely on only one type of oil long-term; this ensures a balanced fatty acid intake.
Trans fats are even more harmful to blood vessels than saturated fats — they not only raise bad cholesterol (LDL) but also lower good cholesterol (HDL). There are two main sources of trans fats in cooking oils: first, they are produced during high-temperature refining of vegetable oils (especially the deodorization stage); second, they are generated when vegetable oils are partially hydrogenated (margarine, shortening, etc.).
National regulations stipulate that when trans fat content is ≤0.3g/100g, it can be labeled as "0." Therefore, even cooking oils labeled "0 trans fat" may still contain trace amounts of trans fat. When purchasing, check the nutrition facts panel and choose products with the lowest trans fat content. Generally, cold-pressed oils have lower trans fat content than refined oils, while animal fats contain almost no trans fats.
| Brand | Main Products | Recommended Product | Price | Features |
|---|---|---|---|---|
| Jinlongyu | Soybean Oil, Blend Oil, Corn Oil, Sunflower Oil | Jinlongyu Golden Ratio Blend Oil | About 15 RMB/L | #1 cooking oil brand in China, stable quality control, widest distribution, good value |
| Luhua | Peanut Oil, Rapeseed Oil, Sunflower Oil | Luhua 5S Pressed Peanut Oil (5L) | About 120 RMB/5L (24 RMB/L) | #1 in peanut oil category, 5S pressing process ensures quality and flavor, rich peanut aroma |
| Fulinmen | Soybean Oil, Blend Oil, Corn Oil | Fulinmen Non-GMO Soybean Oil (5L) | About 60 RMB/5L (12 RMB/L) | Under COFCO (state-owned), quality comparable to Jinlongyu, rich non-GMO product line |
| Duoli | Sunflower Oil, Peanut Oil, Blend Oil | Duoli Sunflower Oil (5L) | About 80 RMB/5L (16 RMB/L) | Good reputation in sunflower oil, high vitamin E content, pressed process |
| OleOle (Ouliweilan) | Olive Oil | OleOle Extra Virgin Olive Oil (750ml) | About 80 RMB/750ml | #1 olive oil brand in China, imported, stable quality, cold-pressed retaining nutrients |
Specific Buying Recommendations:
Best for daily stir-frying: Luhua 5S Pressed Peanut Oil (5L, about 120 RMB) or Luhua Low-Erucic Rapeseed Oil (5L, about 100 RMB). Peanut oil has the best flavor for stir-frying; rapeseed oil offers the best value. If you frequently do Chinese stir-frying, peanut oil is unavoidable.
Best value for daily use: Fulinmen Non-GMO Soybean Oil (5L, about 60 RMB) or Jinlongyu Golden Ratio Blend Oil (5L, about 65 RMB). If you use a lot of oil (e.g., frequent deep-frying), soybean oil and blend oil are economical choices.
Recommended for cold dishes: OleOle Extra Virgin Olive Oil (750ml, about 80 RMB) for Western-style cold dishes; Jinlongyu Sesame Oil (400ml, about 20 RMB) for Chinese-style cold salads. The combination covers most cold dish scenarios.
Recommended for health: Camellia Oil (Jinhao or Guitaitai, 1L, about 80-120 RMB). Camellia oil has oleic acid content comparable to olive oil but a much higher smoke point, making it a high-end oil suitable for both stir-frying and cold dishes.
Baby food oil: Flaxseed Oil (about 80 RMB/500ml) or Walnut Oil (about 120 RMB/500ml). Omega-3 supplementation benefits infant brain development, but they cannot be heated — only for cold dishes or direct consumption.
Misconception 1: Olive oil cannot be heated. Extra Virgin Olive Oil is indeed unsuitable for high-heat stir-frying (smoke point ~190°C), but Pure Olive Oil (which has been refined) has a smoke point as high as 240°C and can be fully used for stir-frying and deep-frying. So if you want to use olive oil for cooking, buy Pure Olive Oil, not Extra Virgin.
Misconception 2: Pressed is always better than solvent-extracted. Pressed is indeed better, but for soybean oil, due to the low oil content of soybeans, solvent extraction is the only economically viable industrial method. As long as you choose major brands (with strict national standards on solvent residue), the safety of solvent-extracted oil is fully guaranteed. Don't buy "artisan-pressed soybean oil" from small workshops for this reason — their hygiene and quality control are far inferior to large factories.
Misconception 3: Lard is completely unhealthy. The past "lard is harmful" theory has been oversimplified. Lard's saturated fat content is indeed high (about 40%), but it has good thermal stability, is suitable for high-temperature cooking, and also contains vitamin D. Multiple recent studies suggest that the link between saturated fat and cardiovascular disease has been overestimated. Moderate consumption of lard (10-15g per day) is perfectly fine. I often use lard when stir-frying greens — the flavor is far superior to vegetable oil.
After researching oil for so long, I now keep three types of oil at home: Luhua 5S Peanut Oil (for daily stir-frying), OleOle Extra Virgin Olive Oil (for cold dishes and Western cooking), and a jar of homemade lard (for occasional fried eggs and stir-fried greens). Rotating between them ensures a balanced fatty acid intake while meeting the needs of different cooking methods. For occasional deep-frying (e.g., chicken wings, french fries), I use soybean oil because of its high smoke point, low price, and I don't feel bad discarding it after use. If you're still struggling with what oil to buy, my advice is to start with a "daily stir-fry oil + cold dish oil" combination — choose peanut oil or rapeseed oil for stir-frying, and Extra Virgin Olive Oil or sesame oil for cold dishes. This pairing covers most cooking scenarios.
If you'd like to learn more details about cooking oils and kitchen condiments, the following articles are worth reading in depth.