Oils are available in an abundance of varieties and flavors. Using the right kind of oil when cooking can make or break your meal. Some oils taste and perform best in high heat while others develop an awful taste when heated too high. Knowing which oils to use for different cooking methods is important. We have put together a simple guide to understanding the oils you are using.

What is a Smoke Point?

All oils have a smoke point (or burning point), which is the point the oil begins to produce smoke. You should never cook oils above the smoke point; if you accidentally get it too hot and begin to see gaseous vapors, remove the oil from the heat immediately and do not consume any food that came in contact with the oil.

Publix_Extra_Light_Olive_OilLight Olive Oil

Ideal for high-heat cooking
Smoke point: 465-470 F

The “light” in the name of this oil refers to the taste and color, not the number of calories. This is a great staple oil to keep in your kitchen. It can also be used in marinades or vinaigrettes.

Extra Virgin Olive Oil

Ideal for dipping, dressings or a finishing oil. It is not great for cooking.
Smoke point: about 325 F

Extra virgin olive oil (EVOO) will lose its delicious flavor when heated. Depending on the region the taste can range anywhere from buttery and fruity to grassy or bitter.


Peanut Oil

Ideal for high-heat cooking such as deep frying.
Smoke Point: 440 F

Peanut oil should be stored in a cool, dry place as it can go bad quickly. It is recommended to buy in small quantities as it is needed. This oil is perfect for stir-fry recipes and Asian cuisines.

Vegetable Oil

Ideal for high heat sautéing, frying and baking.
Smoke Point 450 F (can vary depending on the oils in the blend)

Vegetable oil is usually a blend of many different types of oils. Since its taste is neutral it can be used in a variety of recipes without altering the flavor.

Coconut Oil

Ideal for medium-heat cooking.
Smoke Point: 360 F

This oil is solid at room temperature but melts well. When heated its scent is tropical but taste is neutral. It is a great substitute oil when baking treats. Coconut oil can also be used as a moisturizer on hair and skin.

Monique B.

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Monique B. began her journey at Publix in 2010, where she fell in love with the fact that, as an associate, she was also part owner of the company. Since then, she has dedicated her skills in organization and creativity to Publix, taking a special interest in social media. At the end of the day, she hopes The Publix Checkout leaves you with the knowledge that Publix is more than just a grocery store – we’re experts, we’re family, and we’re here to help!

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