March 21, 2026, 4:45 am | Read time: 4 minutes
Whether for salad, pan, or dessert: Cooking oils differ not only in taste but also in their production and thus in their use. An overview of what matters.
Cooking oils are among the most important ingredients in cooking. However, not every oil is suitable for every purpose. Differences in production, taste, and heat resistance determine whether it is better suited for salad, pan, or dessert.
What “Native” Really Means
Oil is produced in so-called oil mills. Seeds, kernels, or nuts are poured in through large funnels, and then a screw presses the oil out. This flows into light-protected containers, while the solid press cake exits to the side. This process is called cold pressing.
However, it doesn’t work entirely without heat. To ensure the temperature doesn’t rise too high, exhaust fans provide cooling. The limit is about 104 degrees Fahrenheit, explains Sarah Baensch from the oil mill in Solling, Lower Saxony, who runs the family business with her brother. “This way, we ensure that sensitive fatty acids, vitamins, and other healthy plant substances are preserved,” says the managing director.
After pressing, the oil is filtered to remove suspended particles and improve shelf life. Cold-pressed oils have an intense natural flavor—flaxseed oil tastes like flaxseed, walnut oil like walnut, olive oil like olive. Oils are considered “native” if the fruits, seeds, or kernels used were not roasted before pressing. They are thus particularly natural.
Which Cooking Oils Should Be Refrigerated and Which Shouldn’t?
Walnuts Are Ripe! Tips for Harvesting, Drying, and Storage
When Is an Oil Considered “Refined”?
Refined oils, on the other hand, are more heavily processed. The raw materials are heated and further treated. The result: a neutral taste and higher heat resistance.
This makes them well-suited for searing or frying and also extends their shelf life. However, according to experts, vitamins and sensitive fatty acids are lost during processing.
In general, plant-based oils—whether refined or cold-pressed—are usually considered healthier than animal fats. They contain more unsaturated fatty acids. Butter, cream, or lard, on the other hand, provide many saturated fatty acids, which, according to the German Nutrition Society, should only be consumed in moderation.
Which Oil Suits What?
Olive Oil
A true all-rounder: Olive oil goes well with salads, vegetables, meat, or antipasti. It contains many monounsaturated fatty acids and vitamin E. “Depending on its origin, olive oil can taste more fruity or have a stronger, slightly bitter note,” says chef and author Susann Kreihe.
Even cold-pressed, native olive oil is suitable for frying and deep-frying—up to about 347 degrees Fahrenheit. Important: It should not smoke or smell unpleasant when heated.
Rapeseed Oil
Rapeseed oil is a classic in Germany. The plant often grows regionally, allowing for short transport routes. Especially the cold-pressed variant contains many unsaturated omega-6 and omega-3 fatty acids, which the body cannot produce itself.
In terms of taste, native rapeseed oil is slightly reminiscent of cabbage and goes well with vegetables like potatoes, carrots, or asparagus. It is also popular for salad dressings. Susann Kreihe recommends a combination with white wine vinegar, mustard, salt, and a bit of honey. For cold dishes or gentle steaming, native rapeseed oil is ideal. For high temperatures, however, it’s better to use refined rapeseed oil or special frying oils.
Flaxseed Oil
Flaxseed oil is especially known in combination with boiled potatoes and quark. Today, it is considered a regional superfood. It contains particularly high levels of omega-3 fatty acids, making it very valuable nutritionally.
The oil also fits well in muesli or with robust salads. However, it is sensitive: it does not tolerate heat, and light and air quickly affect it. Therefore, flaxseed oil should be stored in the refrigerator and used quickly.
Walnut Oil
With its nutty, slightly fruity aroma, walnut oil enhances cold dishes in particular. The flavor becomes especially intense if the nuts are roasted before pressing. It provides vitamin E and important fatty acids.
It is ideal for salads, dips, or even pasta. Vegetable dishes—such as those with pumpkin or beetroot—benefit from a few drops. Even desserts can be rounded off aromatically with it. Important: Due to its sensitivity, walnut oil should be kept in the refrigerator.
Coconut Oil
Coconut oil is solid at room temperature and melts only at about 75 degrees Fahrenheit. It brings an exotic aroma and pairs well with Asian dishes or curries.
However, its health benefits are often overestimated. It consists mostly of saturated fatty acids and contains relatively few vitamins. Additionally, it is not ideal for high heat: it can quickly start to smoke when frying.
With material from dpa