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The debate over the healthiest cooking oils has been raging for the last few years and is still going strong. From olive to canola, coconut to avocado, there are a plethora of cooking oils to choose from. Regardless of which you like best, each type of oil does have an expiration date. While some seem to last forever, others can turn rancid surprisingly quickly.
The truth is cooking oils last longer when stored properly. We asked an expert to give us the scoop on factors that affect their freshness, the best way to store them, and how long each cooking oil *actually* lasts.
What oils are cooking oils?
Carrie Gabriel, registered dietitian and owner of The Homecooking Dietitian, says: “A cooking oil by definition is a plant or animal-based liquid fat used in various types of cooking like baking, frying and sautéing.”
Oils are essential for adding flavor, moisture, and even texture (think: Crispy!) to foods while also helping to evenly distribute heat. Depending on their source, oils can have different compositions of fats, which affect how they act during cooking.
What temperature is safe for cooking oils?
The simple answer is: It depends. “The best temperature for each of these cooking oils depends on their smoke point,” Gabriel notes. This is the temperature at which the fat breaks down and produces smoke.”
Reaching the smoke point isn’t ideal as the oil starts to degrade, contributing to a bitter and burnt taste on your food. Take a look at the following list to learn the various smoke points of each cooking oil.
High-Heat Cooking Oils (Good for: Sautéing, frying, grilling)
- Avocado Oil: Smoke point ~520°F
- Ghee/Clarified Butter: Smoke point ~450°F
- Coconut Oil: Smoke point ~450°F
- Peanut Oil: Smoke point ~450°F
Medium-Heat Cooking (Good for: Sautéing, baking, roasting)
- Extra Virgin Olive Oil: Smoke point ~375°F
- Sesame Oil: Smoke point ~350°F
- Butter: Smoke point ~350°F
Low-Heat Cooking or No-Heat (Good for: Dressings, dips, drizzles)
- Flaxseed Oil: Smoke point ~225°F
- Walnut Oil: Smoke point ~320°F
- Hemp Seed Oil: Smoke point ~330°F
- Pumpkin Seed Oil: Smoke point ~320°F
What is the shelf life of each cooking oil?
Just like every cooking oil has its own smoke point, each also has its own shelf life. Gabriel tells W+G, “Unopened oils tend to last significantly longer than opened ones because they are protected from exposure to air, light, and moisture.” Once opened, oils are more susceptible to oxidation, which can also shorten their freshness.
Shelf Life:
- Ghee: 1 year
- Olive Oil: 1 year
- Coconut Oil: 1 year
- Peanut Oil: 6 to 12 months
- Sesame Oil: 6 to 8 months
- Avocado Oil: 6 to 8 months
- Walnut Oil: 3 to 6 months
- Hemp Seed Oil: 3 to 6 months
- Pumpkin Seed Oil: 3 to 6 months
- Flaxseed Oil: 1 to 3 months
- Butter: 1 month
How do you properly store cooking oils?
To maximize the shelf life of cooking oils, proper storage is essential. Most oils benefit from being stored in dark-colored glass bottles (which they typically are packaged in. This shields them from light exposure that can accelerate spoilage. Though popular, the clear squeeze bottles alá The Bear are useful only if you know you’ll be using that oil within a few days.
Olive oil, coconut oil, and avocado oil are all best stored at room temperature, as their fat content tends to solidify when cold, while sesame oil is better stored in the refrigerator, according to Gabriel. Besides sesame oil, other delicate oils like flaxseed and walnut should also be stored in the refrigerator for best results.
Another way to ensure your oils are still good is to check for signs of rancidity. Oils that have gone bad typically develop a sour, bitter, or “off” smell. If you detect any of these unpleasant odors, it’s best to discard the oil.
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