3) Extra-Virgin Olive Oil (EVOO) High in antioxidants and monounsaturated fats, extra-virgin olive oil is one of the healthiest oils you can cook with Lakatos says. Even though it doesnt have the highest smoke point, its antioxidants resist oxidation, she says. The result: You reap more of their benefits. Lakatos recommends using EVOO for roasting or stewing. (Skip it for higher-heat cooking, like pan-frying.) Nutrition per tablespoon: 120 calories, 14 g fat (2 g saturated, 10 g monounsaturated, 2 g polyunsaturated), 0 mg sodium, 0 g carbs, 0 g sugar, 0 g fiber, 0 g protein fcafotodigital - Getty Images
4) Regular Olive Oil Olive oil not labeled "extra-virgin" (sometimes be called "refined olive oil" or "light olive oil") is another healthy option. Though the word "refined" doesnt exactly have a great reputation in the nutrition world, in this case its a game-changer, says Lakatos Shames. While refining olive oil strips out some antioxidants, it also raises its smoke point. Bonus perks: regular ol' olive oil is less expensive and has a more neutral flavor than EVOO. Opt for light or refined olive oil for high-heat cooking like pan-frying. Nutrition per tablespoon: 119 calories, 13.5 g fat (1.9 g saturated, 9.9 g monounsaturated, 1.4 g polyunsaturated), 0 mg sodium, 0 g carbs, 0 g sugar, 0 g fiber, 0 g protein Lilyana Vinogradova - Getty Images
5) Peanut Oil Because its pretty much guaranteed to make everything taste like peanuts, peanut oil isnt the best choice for every kind of cooking. That said, it works great in any recipe that calls for peanut butter (think cookies, cakes, stews, etc.), or in Asian-inspired recipes, like stir-fries, that could benefit from some extra flavor. Made up of mostly monounsaturated fats, peanut oil has a high smoke point and can handle whatever type of cooking you want to use it in. Nutrition per tablespoon: 124 calories, 14 g fat, (2 g saturated, 6.7 g monounsaturated, 4.6 g polyunsaturated), 0 mg sodium, 0 g carbs, 0 g sugar, 0 g fiber, 0 g protein aleksey_rezin - Getty Images
6) Algae Oil Algae oil contains lots of antioxidants and has a high smoke point, Lakatos Shames says. Since it also has a neutral flavor, you can use it in just about any kind of cooking. Just note that algae oil is relatively new to the market, so it tends to be a bit more expensive than other neutral oils. Nutrition per tablespoon: 120 calories, 14 g fat (0.5 g saturated, 13 g monounsaturated, 0.5 g polyunsaturated), 0 mg sodium, 0 g carbs, 0 g sugar, 0 g fiber, 0 g protein Naho Yoshizawa/Aflo - Getty Images
7) Canola Oil Maybe because its fairly cheap, or because its often used in not-so-healthy fried foods, canola oil gets a bad rap. However, this oil is made up of mostly unsaturated fats and has a high smoke point, making it a versatile choice for cooking, say Lakatos and Lakatos Shames. When you want to treat yourself to something fried, canola oil can take the heat. Nutrition per tablespoon: 124 calories, 14 g fat (1 g saturated, 8.9 g monounsaturated, 3.9 g polyunsaturated), 0 mg sodium, 0 g carbs, 0 g sugar, 0 g fiber, 0 g protein ChamilleWhite - Getty Images
8) Beware: Vegetable Oils Steer clear of bottles of oil simply identified as 'vegetable oil.' When the oils arent specified and its just a mystery blend of oils, you dont know what youre getting, says Lakatos. Since some of these oils may have a lower smoke point, they'll burn at a lower temperature, creating carcinogens (which arent great for long-term health) as they oxidize. Nutrition per tablespoon: 122 calories, 13.5 g fat (13.4 g saturated, 0.2 g monounsaturated, 0.4 g polyunsaturated), 0 mg sodium, 0 g carbs, 0 g sugar, 0 g fiber, 0 g protein Kwangmoozaa - Getty Images
9) Beware: Palm Oil Many snack foods and peanut butters contain palm oil, because its cheap and relatively shelf-stable. However, while most oils have a relatively low environmental impact, the production of palm oil has been identified as a major contributor to deforestation in Southeast Asia, per the New York Times . Its so environmentally damaging and very high in saturated fat, Lakatos Shames says. Skip it, both for your health and the planet's. Nutrition per tablespoon: 120 calories, 13.6 g fat (6.7 g saturated, 5 g monounsaturated, 1.3 g polyunsaturated), 0 mg sodium, 0 g carbs, 0 g sugar, 0 g fiber, 0 g protein slpu9945 - Getty Images
10) Proceed With Caution: Coconut Oil And the 'Most Controversial Oil of the Year' award goes to... Coconut oil is subject to both a lot of praise and a lot of criticism, and both are valid. Trendy coconut oil is very stable and has a high smoke point, which make it well-suited for high-heat cooking, says Lakatos. Plus, its also relatively high in antioxidants. However, it is high in saturated fat, and though some argue that saturated fat from plants isn't as harmful as saturated fat from animals, research has yet to confirm the difference. Still, Lakatos loves the slightly-sweet flavor, and sometimes sprays skillets with coconut oil for stovetop cooking. While you don't need need to cut the stuff out completely, don't make it your go-to oil just yet. Nutrition per tablespoon: 121 calories, 13.4 g fat (12.2 g saturated, 1 g monounsaturated, 0.2 g polyunsaturated), 0 mg sodium, 0 g carbs, 0 g sugar, 0 g fiber, 0 g protein jayk7 - Getty Images
