Photo by Jamo Photography on Wikimedia Commons (CC0 1.0)

oil or mustard

Oils & FatsYear-round; most culinary oils are extracted and refined year-round from stored seeds or harvested fruits, though fresh-pressed extra-virgin olive oil is typically available in autumn and early winter following the harvest.

Oils are calorie-dense (approximately 120 calories per tablespoon) and composed entirely of fat; nutritional value depends on type—olive oil and avocado oil are rich in monounsaturated fats and antioxidants, while others vary in their omega-3 and omega-6 fatty acid ratios.

About

Oil is a liquid fat extracted from plant seeds, nuts, or fruits through mechanical pressing, solvent extraction, or other processing methods. The most common culinary oils are derived from olives, seeds (sunflower, safflower, sesame), nuts (walnut, almond), and legumes (soybean, peanut). Oils vary significantly in their fatty acid composition, smoke point, and flavor profile; some are prized for their robust taste (extra-virgin olive oil, toasted sesame oil), while others are refined for neutral flavor and high cooking temperatures (vegetable oil, canola oil). The color, aroma, and viscosity differ based on source material and processing: cold-pressed oils retain more flavor and nutrients, while refined oils are more stable and versatile for cooking applications.

Culinary Uses

Oils serve multiple functions in the kitchen: as cooking mediums for frying, sautéing, and roasting at varying temperatures; as finishing oils drizzled over completed dishes for flavor; as emulsifiers in vinaigrettes and mayonnaise; and as ingredients in baking and pastry work. Different culinary traditions employ specific oils—olive oil dominates Mediterranean cooking, sesame oil is essential in East Asian cuisines, and coconut oil features prominently in Southeast Asian dishes. Selection depends on the desired flavor intensity and smoke point; delicate oils like extra-virgin olive oil are best used raw or added at the end of cooking, while neutral, high-smoke-point oils suit high-heat applications.

Forms & Preparations

Extra-virgin cold-pressed — Unrefined oil extracted without heat; retains full flavor and maximum antioxidants. Used for finishing, vinaigrettes, and low-heat applications.
Virgin or pure pressed — Minimally refined with some flavor retained; higher smoke point than extra-virgin. Suitable for moderate-heat cooking and flavor applications.
Refined/neutral oil — Heavily processed for high smoke point and neutral taste; best for high-heat cooking, frying, and applications where ingredient flavor should not be masked.
Infused oil — Oil steeped with herbs, garlic, chili, or other flavorings; used as a finishing oil or for dipping bread.
Toasted or roasted oil — Oil extracted from seeds or nuts that have been roasted before pressing, intensifying flavor; examples include toasted sesame oil and roasted walnut oil.