What oil should I use for a Wok? Top Recommended Oils


So, you have your wok and food ready to cook, but you don’t know which oil to use. From what you have heard, you need some type of oil for cooking in a wok for best results in kitchenviva. It is the only guaranteed way to a well-cooked and or crunchy vegetable.

Now you are asking, what oil should I use for a wok?

In this article, you will get the top nutritionists recommended oils to uses in your cooking when using a wok. The oil you settle for in this list should depend on four things:

  • The food you are cooking
  • Smoke points desired
  • The flavor you intend to use in your preparation
  • Method of cookin

Do you want to learn more? Continue reading.

Oils You Should use for a Wok

Cooking in a wok involves high temperatures for faster preparation. For best results, you should use cooking oil that has close to 400®F smoking point. This high temperature suits most of the cooking methods used in woks such as deep-frying, sauteing, and stir-frying.

So, what oil should you use for a wok?

List of Oils to Use for a Wok

Here is an extensive list of the top recommended oils you can use in your wok cooking.

Corn Oil

Corn oil is an extract from the germ of maize. It’s used in cooking using a wok for its 450® F smoking point. It is good for deep frying with results with perfect crispness.

Corn oil has a nutritional value of 14 grams fat, 122 calories, 13%o RDI Vitamin E (Reference Daily Intake), per one tablespoon.

Coconut oil

Coconut oil is a derivative of the wick, meat, and milk of coconut palm fruit. Widely marketed as a superfood, it has a combination of fatty acids, calories, and saturated fat.
With a smoke point of 350® F, this oil is among the ones recommended for sautéing using a wok.

Olive Oil (Light, refined)

Olive oil is fat obtained from pressing whole olives and extracting the olive. It’s commonly used in frying or as a salad dressing. Olive oil has a smoke point ranging from 350 to 410 ®F, making it one of the best for wok cooking.

This oil is rich in antioxidants that neutralize free radicals in the body. It also has calories and 14 grams of saturated fat, a 70 % daily value.

Peanut Oil

This oil is made from peanut plant seeds, also known as groundnut oil. With a smoking point of 450®F, peanut oil can be used in sautéing and frying in a wok. Food made with this oil comes with a nutty flavor and is packed with nutrients such as vitamin E, 119 calories, and 2 grams saturated fat.

Another reason why you should use this fat is for its high composition of monosaturated fat, polyunsaturated fat, Omega-6 fatty acids, and phytosterols. These nutrients are essential for your body.

Grapeseed Oil

Grapeseed oil is an extract of seeds of grape which is a by-product of the winemaking industry. Mostly used as an alternative to vegetable or olive oil, this seed oil is packed with polyunsaturated fatty acids, Omega-6 fatty acids, Linoleic acids, and calories.

For use in wok cooking, it's recommended due to its 421®F. This feature enables it to withstand the high heat used when stir-frying in woks.

Rice bran Oil

Rice bran oil makes it an entrant to this list owing to its 450®F. This oil is refined, has low cholesterol owing to its poly and monounsaturated fats. It also contains Vitamin K and E. This cooking oil is among the ones recommended by experts for use in your wok cooking.

Soybean Oil

This cooking oil is a product of soybean. At a smoking point of 450® F, this oil can effectively wok in stir-frying or sautéing using a wok. Soybean oil is rich in polyunsaturated fatty acids, vitamin K, and Omega-3 fatty acids.

Produced by cold pressing, this is one of the to-go-to fats for your cooking. To top it up, this soil is easy to use due to its mild and neutral taste that can fit in any recipe.

Vegetable Oil

These are extracts of seeds or other fatty parts of fruits. Like animal fats, vegetable ones are also a mixture of triglycerides. At a smoke point of 428® F in refined form, this is one of the recommended cooking oil if you are using a wok. It can withstand the high temperature without tampering with the food’s outcome.

Rich in calories and saturated fats, you should also put this cooking oil into consideration when getting your oil.

Sunflower Oil

This is a non-violent oil cold pressed from sunflower seeds. It’s commonly used as a frying oil. With a smoke point of around 486-489 ®F, it is suitable for wok cooking such as deep frying. Apart from that, it contains polyunsaturated and monosaturated fats on top of oleic acid.

Avocado oil

Arguably one of the healthiest cooking oil, avocado oil is derived from the avocado pulp. Avocado oil can be used for wok cooking due to its 520®F. This cooking oil is also packed with nutrients such as avocado unsaponifiable, which reduces pain associated with osteoarthritis.
It also helps in the absorption of carotenoids found in fruits and vegetables.

Canola Oil

Canola oil is derived from seeds of crossbreed food plants and with that comes controversy. Canadian scientists developed an edible rapeseed plant that harbors toxic compounds, (erucic acid and glycosylates).

Although canola- a name coined from Canada and oil- looks identical to the rapeseed plant, its safe for human consumption due to its different nutritional components.

Despite many users cutting it from their diet, it remains one of the best to use in high-heat cooking. With a smoking point of 400®F, it can withstand high heat, although you must be keen.


We are living in a time where we are health conscious. To adhere to healthy eating, you should use a healthier type of seed and vegetable oils that are cold-pressed. These cold-pressed cooking oils are free from hexane.

Hexane is a highly flammable extract of petroleum and crude oil. It is used to extract some edible oils from seeds and vegetables. However, these are dangerous to your health. In the above list, the cooking oils are cold-pressed and you should go for any of them that suits you best.

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