Cooking Oil – What Should You Choose? | Hardworkout Magazine

Key takeaways

- The Nordic nutrition recommendations state that at least two-thirds of dietary fatty acids should come from unsaturated fat, and that saturated fat should stay below 10 per cent of energy intake.

- Coconut oil consists of roughly 80–90 per cent saturated fat, against about 7 per cent in rapeseed oil and about 13 per cent in olive oil.

- Rapeseed oil is the only one of the oils covered here that supplies a meaningful amount of the plant-based omega-3 fatty acid ALA, of which about 60 per cent of its fat is monounsaturated.

- A 2024 systematic review and meta-analysis found that extra virgin olive oil can reduce insulin resistance.

- No single oil has to cover every use: refined rapeseed oil suits frying and baking, while extra virgin olive oil works both cold and at moderate frying temperatures.

Oil is used for everything from frying and baking to dressings and marinades, but different oils have very different compositions. The difference lies primarily in the distribution of saturated, monounsaturated, and polyunsaturated fatty acids, but also in the content of vitamin E and other plant compounds.

How much of your fat should be unsaturated?

From a health perspective, the type of fat is particularly important. The Nordic nutrition recommendations suggest that at least two-thirds of the fatty acids in the diet should come from unsaturated fats, while saturated fat should be limited to less than 10 percent of energy intake. Replacing saturated fat with unsaturated fat can, among other things, reduce LDL cholesterol and the risk of cardiovascular disease.

How to choose the right oil

Which cooking oil should you use every day?

Different cooking oils primarily differ in their content of saturated, monounsaturated, and polyunsaturated fatty acids.

Rapeseed oil contains little saturated fat, a lot of unsaturated fat, and the omega-3 fatty acid ALA.

Olive oil is rich in monounsaturated fat, while extra virgin olive oil also contains polyphenols and other plant compounds.

Extra virgin olive oil can be used both cold and for frying at moderate temperatures.

Sunflower oil contains a lot of polyunsaturated fat, especially the essential omega-6 fatty acid linoleic acid.

Avocado oil contains a lot of monounsaturated fat and can be used for frying, but often costs more than rapeseed and olive oil.

Coconut oil contains a very high amount of saturated fat and should therefore not be the main oil in the diet.

Rapeseed oil and olive oil are good choices for daily use because they contain a lot of unsaturated and relatively little saturated fat.

Rapeseed oil – a good choice for most things

Rapeseed oil has a favorable composition of fatty acids and contains little saturated fat.

About 60% of the fat is monounsaturated, while a significant portion is polyunsaturated. Rapeseed oil also contains alpha-linolenic acid (ALA), an essential omega-3 fatty acid that the body cannot produce itself.

Refined rapeseed oil has a neutral taste and can withstand relatively high temperatures, making it well-suited for frying, baking, and other cooking.

Cold-pressed rapeseed oil has more flavor and is also good in dressings and other dishes where the oil is not heated strongly.

Olive oil – rich in monounsaturated fat

Olive oil mainly consists of monounsaturated fat, particularly oleic acid.

[Extra virgin olive oil](https://hardworkout.no/extra-virgin-olivenolje-vitaprana) also contains polyphenols and other plant compounds with antioxidant properties.

A [systematic review and meta-analysis](https://pubmed.ncbi.nlm.nih.gov/37977313/) from 2024 found that extra virgin olive oil can reduce insulin resistance, meaning that the body responds better to insulin.

Olive oil can be used both cold and for frying. Extra virgin olive oil is well-suited for salads and dressings but can also be used for frying at moderate temperatures.

Does olive oil lose its polyphenols when you fry with it?

At very high heat, some of the flavor and the content of polyphenols may be reduced.


Sunflower oil – a lot of polyunsaturated fat

Sunflower oil contains a lot of polyunsaturated fat and is particularly rich in the omega-6 fatty acid linoleic acid.

Omega-6 is an essential fatty acid and must be obtained through the diet. Sunflower oil is also a source of vitamin E.

Refined sunflower oil has a neutral taste and can be used for frying and baking. However, it contains little omega-3 compared to rapeseed oil. This does not mean that omega-6 is unhealthy, but rapeseed oil provides a broader composition of essential fatty acids.

The Nordic nutrition recommendations emphasize that both omega-3 and omega-6 should be included in the diet.

[](https://hardworkout.no/slik-balanserer-du-omega-6-og-omega-3-fettsyrene/)


How to balance omega-6 and omega-3 fatty acids

Aug 24, 2026

Coconut oil – very high in saturated fat

Coconut oil is clearly different from most other vegetable oils because about 80–90 percent of the fat is saturated.

In comparison, rapeseed oil contains about 7 percent and olive oil about 13 percent saturated fat.

The high content of saturated fat means that coconut oil should not be the primary cooking oil if the goal is a favorable fatty acid composition. The Nordic nutrition recommendations suggest limiting tropical oils such as coconut and palm oil in favor of oils with more unsaturated fat.

[Coconut oil](https://hardworkout.no/kokosolje-vitaprana) can still be used when the flavor or properties suit the dish.


Is avocado oil worth the extra cost?

Avocado oil, like olive oil, has a high content of monounsaturated fat.

Refined avocado oil can withstand high temperatures and has a relatively mild flavor, making it suitable for frying, among other things.

[Avocado oil](https://hardworkout.no/Renée-Voltaires-avokadoolje) is a nutritionally good alternative but is often significantly more expensive than rapeseed and olive oil.

[](https://hardworkout.no/kokosfett-og-helse-fakta-myter-og-anbefalinger/)


Coconut fat and health: Facts, myths, and recommendations

Aug 24, 2026

Can you use cooking oils on skin and hair?

Several of the oils we use in cooking are also used for skincare of skin and hair.

The fatty acids in the oils can make the skin softer and help reduce moisture loss from the skin surface.

Sunflower oil contains a lot of linoleic acid and can help support the skin's natural barrier, while avocado oil contains, among other things, oleic acid and vitamin E and is used to soften dry skin.

Olive oil also has a softening effect and contains antioxidants but may be less suitable for sensitive skin and weakened skin barriers.