There are a few main things to keep in mind when choosing the best cooking oil for yourself, including:
•Smoke point
The temperature where the oil starts to break down is called the smoke point, which impacts the taste of the oil. Oils with high smoke points are better for cooking, searing, and frying.

•Calories
There aren’t oils you can cook with that have lower calories compared to other oils, and all cooking oils have around 120 calories and 13 grams of fat per tablespoon.

•Omega balance
Cook with oils that have a balanced Omega ratio to derive the best nutritional complex for your diet.

•Composition
The nutritional makeup and composition make cooking oils different from each other. And it has a direct effect on cooking temperatures and biological reactions.

Avocado Oil
The typical diet of most people has enough Omega-6 fatty acids yet lacks Omega-3, which makes avocado

oil a perfect choice because it is loaded with a high ratio of

omega-6 to omega-3 fatty acids. This superfood oil is an excellent choice for salads and cooking.

(71% MUFA, 13% PUFA, 12% saturated)

Olive Oil
Olive Oil is rich in polyphenols which is an antioxidant compound that contains anti-inflammatory properties. Olive Oil is a great option for cooking due to its high smoke point and health benefits.
(77% MUFA, 9% PUFA, 14% saturated)

Grapeseed Oil
Grapeseed oil is rich in polyunsaturated fats (PUFAs) like omega-6 and omega-9 fatty acids. This oil lacks nutrients such as Vitamin K, Vitamin C, Copper, and Potassium. Moreover, most people already get a relatively large amount of PUFAs in their diet, which means cooking with Grapeseed Oil can cause more harm than good.
(16% MUFA, 70% PUFA, 10% saturated)

Coconut Oil
Coconut oil contains a particular type of healthy saturated fat called a medium-chain fatty acid (MCFA) which is instantly burned by the liver and utilized for energy instead of being stored as fat. This beneficial oil can be used for your hair and skin, and it’s one of the best and healthiest oils to cook with.
(6% MUFA, 2% PUFA, 92% saturated)

Pumpkin Seed Oil
Pumpkin seed oil is rich in polyunsaturated fats and is derived from the hulled seeds of the pumpkin. This oil has a low smoke point which makes it the perfect choice for marinades, dressings and spreads. In addition, pumpkin seeds are a great source of vitamin E, beta carotene, and zinc.
(26% MUFA, 51% PUFA, 33% saturated)

Ghee
Ghee is traditionally made from buffalo or cow’s milk, and it has no lactose or casein properties because the milk protein is removed from it, which makes it a great choice for those who have are dairy-intolerant or lactose sensitive. This oil is good for cooking due to its high smoke point.
(4% MUFA, 29% PUFA, 61% saturated)

All in all, It’s essential to pick a cooking oil that has a high smoke point, and that’s rich in vital nutritional properties. Besides, based upon the food you’re cooking, find the oil with the right dietary content and apply it.