When you are on the keto diet, there is a lot of emphasis on the foods you should and should not eat. But what about the oils you use for cooking? Using keto-friendly cooking oils is essential to achieving ketosis, so we put together this guide to help you learn more about the best options.

The Importance Of Using The Right Cooking Oils

Finding the right balance of healthy fats is imperative if you want to be successful on your keto diet. You are taking the time to prepare your meals carefully, and the oil you use to cook is just as important. 

Look for oils that can withstand high temperatures, have health benefits in the form of good fats, and pair well with the food you are cooking. 

Avoid using ingredients like margarine or corn oil, since they are high in polyunsaturated fats and contain hydrogenated oils. In other words, you only want to cook with oils that contain at least 80% saturated and monounsaturated fats. 

You may not realize it, but failing to use the best cooking oils can throw you out of ketosis - and cause you to see fewer results on your diet!

What Cooking Oil Is Best For Keto?  

Now that you understand the importance of using the right oils while on the ketogenic diet, let’s review some of the most keto-friendly options available:

Extra Virgin Olive Oil

The most popular choice for cooking while on the keto diet is extra virgin olive oil. It is very stable while cooking and has a wide variety of health benefits, so it is a great choice to support your high-fat, low-carb meals. 

It also pairs well with almost any keto meal, so if you want a versatile option you may want to go this route. 


There is a lot of buzz around MCT oil and the benefits it provides while on the keto diet, and for good reason. MCT oil can help increase ketone levels in your body, which lets you use fats for fuel instead of glucose and carbs.

It is necessary to note that you should only choose high-quality MCT oil, like the products found at Wild Foods. This option has high levels of capric acid (C10) and caprylic acid (C8), which is essential since they support an increase in ketone levels more than others!

Coconut Oil 

Coconut oil can also be used while on the keto diet, although it is less ideal than the options described above. You can obtain refined coconut oil pretty cheaply, and it is both odorless and flavorless. 

If you like to bake, coconut oil is a good solution because it is very stable. 

Avocado Oil

This oil is less common due to its high price point, but it does well with high-heat cooking. It is keto-friendly, so using avocado oil is acceptable while trying to achieve ketosis.

Other Options

There are many other cooking oils that you can use while on the keto diet. These include the following:

  • Palm Oil
  • Sesame Oil
  • Sunflower Oil
  • Animal Fats