If you’re standing in front of the shelves showcasing types of oil at the supermarket, chances of you being overwhelmed by the sheer variety is big. The shelves are stacked with bottles of oils that come in all shapes, sizes, price and colour. So, how do you choose what works best for you? Do you go with an oil that is suitable for frying or are you looking for an oil that would be perfect for tossing salads and drizzling on toast? Let’s take a look at some of the more popular choices in the market and what makes it a crowd favourite?

Extra Virgin Olive Oil

Considered a strong frontrunner in the oil category these days, it is best used in dishes that would benefit from its rich flavours. Depending on the point of origin, the oil can have buttery, spicy, fruity or grassy notes. However, due to its low smoke point, this oil is best used for vinaigrettes and finishing oil on steamed vegetables, salad dressing or sautéed vegetables.

Coconut Oil

Solid at room temperature, this oil is not suitable for vinaigrettes or as a finishing oil. It is good for moderate-heat roasting. There are plenty of claims that coconut oil is much better for the heart compared to butter. A 2016 review published in the Nutrition Reviews journal found that people who consumed coconut oil had higher total and LDL cholesterol levels than those who consumed unsaturated fats, although the levels were a bit lower than in the people who used butter. The review concluded that there is little evidence that coconut oil has any benefit to heart health compared with other types of saturated fat, such as butter or palm oil.

Grapeseed Oil

Light green in colour, it has a high smoke point and but also works well in vinaigrettes as it is less expensive than extra virgin olive oil. Grapeseed oil has been tied to lower cholesterol levels, improved heart health and certain other health benefits. This, however, depends it is used and how it fits into a person’s diet.

Palm Oil

An efficient frying oil, palm oil is a saturated fat made from the oil palm tree. It is important to note that palm oil should not be confused with palm kernel oil. While both originate from the same plant, palm kernel oil is extracted from the seed of the fruit. It provides different health benefits. Palm oil is semi-solid at room temperature. It is often used for sautéing or frying because it has a high smoke point and remains stable under high heat. It is sometimes added to peanut butter and other nut butters as a stabiliser to prevent the oil from separating and settling at the top of the jar.

Peanut Oil

This is another oil that can withstand high temperatures and thus its perfect for frying. Pale in colour with a nutty scent and powerful flavour profile, peanut oil is often used in Asian cuisine for stir-fries or salads.

Sunflower Oil

The hero for all things sear and sauté-related, sunflower oil has high cooking temperatures. Light in colour and neutral in flavour, sunflower oil has one of the highest concentrations of polyunsaturated fat (69 percent) among cooking oils. It supplies some monounsaturated fat (20 percent) and is low in saturated fat (11 percent), making it an overall heart-healthy option. It is pressed from seeds and thus does turn rancid quicker than other oils, so store it in a cool place and use within a year.

Sesame Oil

A great general-purpose oil that can be used for sauteing, roasts and frying, sesame oil has a high smoke point and relatively neutral flavour. If you’re looking to toss a salad, use toasted sesame oil for a more refined taste.

Canola Oil

This oil is pressed from the rapeseed plant which is widely cultivated in Canada and is responsible for its name, a derivative of ‘Canadian oil, low acid’. It is an excellent choice for baking and sautéing. A 2013 review of studies published in the Nutrition Reviews journal found that when people use canola oil to replace saturated fat in their diets, it helped to reduce total cholesterol levels and LDL cholesterol levels, which can reduce people’s risk of heart disease.