oil (2 tbsp. for boiling spaghetti

Oils & FatsYear-round. Most culinary oils are produced from crops with established supply chains and refined for shelf-stable storage, making them available consistently throughout the year.

Oils are calorie-dense (approximately 120 calories per tablespoon) and composed primarily of fat, with nutritional value varying by source—olive and avocado oils contain monounsaturated fats and polyphenols, while seed oils provide polyunsaturated fatty acids. All oils provide fat-soluble vitamin absorption capacity for fat-soluble vitamins (A, D, E, K).

About

Oil is a lipid extracted from animal, plant, or synthetic sources, characterized by fluidity at room temperature and insolubility in water. In culinary contexts, cooking oils are predominantly plant-derived (from seeds, nuts, or fruits) or animal-derived (from fish or mammals), refined to remove impurities while retaining varying degrees of flavor and nutritional compounds. Oils differ fundamentally from solid fats in their molecular structure—higher proportions of unsaturated fatty acids confer their liquid state. Common culinary oils include olive, vegetable (soybean or canola blend), peanut, coconut, avocado, and seed oils, each with distinct smoke points, flavor profiles, and applications.

Culinary Uses

Oils serve multiple functions in cooking: as a medium for heat transfer in sautéing, frying, and roasting; as a binding agent in vinaigrettes and emulsified sauces; as a preservative in infusions and confit preparations; and as a finishing agent that adds richness and mouthfeel. In the context of boiling pasta, a small amount of oil is added to the cooking water to reduce starch release and minimize foaming, though modern culinary practice increasingly questions this practice. Different oils are selected based on smoke point (high-heat applications favor refined varieties), flavor contribution (finishing oils like extra-virgin olive oil), and dietary considerations. Oils are foundational across all global cuisines—from Mediterranean cooking's reliance on olive oil to Asian wok cooking's use of neutral vegetable oils.

Forms & Preparations

  • Refined neutral oil — Odorless, flavorless oil (vegetable, canola, or peanut) suitable for high-heat cooking and applications where oil should not impart flavor, such as boiling pasta water.
  • Extra-virgin olive oil — Cold-pressed, unrefined oil with robust flavor and lower smoke point; reserved for finishing dishes, dressings, and low-heat applications rather than cooking water.
  • Infused oil — Oil steeped with herbs, garlic, chili, or other aromatics; used for flavor contribution in dressings and drizzling.
  • Toasted or roasted oil — Oil processed from seeds roasted before pressing (sesame, walnut) to concentrate nutty or rich flavors; used as finishing or flavoring agent.
  • Clarified oil or ghee — Oil with milk solids and water removed through gentle heating; increases smoke point and shelf stability.

Substitutes

  • Unknown — Use equal quantity by volume, though butter contains water and milk solids that affect results; unsuitable for high-heat cooking but suitable for pasta water at modest amounts (1 tbsp per gallon).
  • Unknown — Use equal quantity; provides neutral flavor and high smoke point, though adds less culinary interest than oil.
  • Unknown — Use equal quantity; traditional in some European preparations, imparts distinctive flavor and requires straining if used in boiling water.
  • Unknown — Modern cooking often skips oil in pasta water; use proper salt content and stir pasta initially to prevent sticking without added fat.