Cooking oils (UK): simple picks
A simple cooking‑oil toolkit: one default, one higher‑heat option, and a couple of flavour oils — with storage tips that actually help.
Last updated: February 2, 2026 · Wild & Well Editorial Team
Understand the basics
Food shortlists work best when they’re simple: staples you’ll actually eat, stored properly.
Educational info only — not medical advice.
Why it matters
- Nutrition changes stick when they reduce friction: a few staples you actually use beats chasing “perfect” ingredients.
- Storage and repeatability matter — rancid oils and stale seeds undermine quality more than brand names.
First steps (no spend)
- Pick two protein+fibre breakfasts you can repeat (e.g., oats + seeds, eggs + veg).
- Plan one “default” lunch and one “default” dinner you can rotate weekly.
Start here
- Pick staples you’ll use weekly (oats, olive oil, seeds) — not ‘perfect’ superfoods.
- Storage matters: light/heat/air ruin freshness faster than people think.
- Choose the form you’ll actually use (ground vs whole; rolled vs jumbo).
What to look for
- Freshness cues (harvest/pack dates when available).
- Simple ingredients and sensible packaging.
- Storage instructions that match your routine.
Avoid
- Buying large amounts you won’t finish before quality drops.
- Falling for expensive ‘health halo’ branding.
- Ignoring storage (especially for oils and ground seeds).
How we evaluate
- Whole-food baseline first: protein, fibre, and enough calories for your goals.
- Fewer ingredients and fewer ultra-processed extras where possible.
- Practicality: what you can repeat weekly without stress.
When it’s not worth buying
- If you’re managing a medical condition: use clinician advice as your anchor.
At a glance
Most kitchens only need a few oils. The main upgrade is choosing oils you’ll actually use, then buying/storing them so they stay fresh.
Simple rules
| Job | Good default | Note |
|---|---|---|
| Everyday cooking + salads | Extra virgin olive oil | Buy smaller bottles; store away from heat/light |
| Higher heat roasting/frying | Rapeseed/avocado oil | Prefer simple, single-ingredient oils |
| Flavour/finishing | Sesame (or similar) | Use sparingly; not for high heat |
Picks (UK‑friendly searches)
Where we have a dedicated page, we link internally. Otherwise we link to searches so you can compare availability and labels.
Extra virgin olive oil (everyday)
DefaultGreat all‑rounder for most cooking and dressing when you buy and store it well.
- Prefer smaller bottles
- Look for harvest/lot info when available
- Store away from heat/light
Rapeseed oil (high heat, neutral)
High heatA neutral option for higher-heat cooking and roasting in many UK kitchens.
- Prefer cold-pressed
- Check taste notes
- Store sealed and cool
Avocado oil (neutral, high heat)
AlternativeOften neutral and useful for higher heat; buy from transparent brands.
- Look for single-ingredient
- Avoid blends if possible
- Check reviews for taste
Coconut oil (specific uses)
SpecificWorks for certain recipes and baking; not an “everything oil” for most people.
- Choose virgin if you want flavour
- Refined if you don’t
- Keep portions reasonable
Sesame oil (flavour)
FlavourUse as a flavour oil (finishing), not for high heat frying.
- A little goes far
- Store sealed
- Use for dressing/finishing
Butter / ghee (if it suits you)
Kitchen stapleSome people prefer this in cooking; choose what you tolerate and use consistently.
- Check dairy tolerance
- Use for flavour
- Don’t overcomplicate
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Keep learning (then choose)
If you’re not 100% sure yet, these are the quickest pages to read before you commit money.
Tip: make one change at a time so you can tell what actually helped.
FAQ
Quick answers to the questions people usually have before buying.
How do I choose staples without overthinking?
Pick foods you’ll use weekly. Consistency beats novelty.
Does storage really matter?
Yes. Oils and ground seeds lose quality faster with heat, light, and air.
Is organic always necessary?
Not always. Prioritise what you eat most often and what fits your budget.
How do I avoid wasting money?
Buy smaller amounts first and only scale up once you know you’ll use them before freshness drops.
What’s the easiest win?
Simple staples: oats, olive oil, seeds — stored well and used regularly.