Every number has a source and a year.
Kitchen data for cooking and eating healthier.
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For the oil that handles eggs, stir-fries, roasted vegetables, and the weeknight skillet, this list favors MUFA, checks PUFA and saturated fat, and requires enough smoke-point headroom for medium heat.
Best oil for everyday sautéScore
40 oils across 6 published rankings
Opens only when the numbers are sourced.
Top 5 of 40 oils · rule version 2026-09-30
| # | Cooking oil | PUFA↓ 35% | MUFA↑ 27% | SFA↓ 24% | Smoke point↑ 14% | Trans fat10× SFA per g | Scoregood − off |
|---|---|---|---|---|---|---|---|
| 1 | Algae oil, high oleic | 4.20 g1 | 91.2 g1 | 4 g1 | 252°C1 | Not tested | 80 |
| 2 | Sunflower oil, high oleic | 3.80 g2 | 83.7 g2 | 9.86 g2 | 244°C3 | 0.19 g4 | 72 |
| 3 | Avocado oil, virgin / unrefined | 13.5 g5 | 70.5 g5 | 11.6 g5 | 247–251°C6 | 0.50 g7 | 47 |
| 4 | Peanut oil, high oleic | 7.15 g8 | 75.7 g8 | 8.61 g8 | 224–228°C8 | Not tested | 45 |
| 5 | Sunflower oil | 20.7 g9 | 63.4 g9 | 8.99 g9 | 253–256°C8 | 0.16 g | 43 |
