Which Oils Are, And Are Not Keto Friendly?

  • Author: Kara
  • Date: August 21, 2023
  • Time to Read: 13 min.
Affiliate Disclaimer

The Keto Eater is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Oil is an essential part of any diet, and for those who follow the ketogenic lifestyle, it can be tricky to know which oils are the healthiest options.  When it comes to cooking with oil, knowledge truly is power – so let’s unlock that potential together and find out which oils are, and are not keto friendly.

Disclosure: Some of the links in this article may be affiliate links, meaning that we may earn a small commission if you click through using our link and make a purchase.  Please be assured that this will not cost you any extra money. Also, please be assured that we either use the products we recommend personally, or have been recommended by trusted friends who currently use them.

We all want our diets to be as healthy as possible – but knowing where to start when it comes to choosing which type of oil we should use can seem daunting.

You may have heard about some oils being better than others; however, you might not understand why or how they differ from one another.

With the right information at hand, you’ll be able to make sure that every meal you cook has an excellent source of fat without having to worry about going off course on your journey toward optimal nutrition.

In this article, we’ll explore exactly which oils are keto friendly, and also look into why certain ones work best for a low-carb lifestyle.

Not only will you gain valuable insight into the world of dietary fats, but you’ll also leave feeling empowered by making informed eating decisions. Let’s get started on our exploration of which oils belong in a keto kitchen!

What Makes An Oil Keto Friendly?

When it comes to the keto diet, there’s a lot of confusion about what oils are and aren’t keto friendly. This is because not all fats and oils contain the same amounts of fatty acids or grams of carbs.

So, what makes an oil keto friendly?

The answer lies in understanding which fatty acids each type of oil contains and how many grams of carbohydrates they have per serving.

Oils like olive oil, for example, are rich in healthy monounsaturated fatty acids so they make a great choice for a low-carb diet.

On the other hand, seed oils like soybean oil can be high in unhealthy polyunsaturated fats and are best avoided when following a ketogenic lifestyle.

Olive Oil is one of the healthiest fat sources available – with only 1 gram of net carbs per tablespoon, making it ideal for those following a strict low-carb regimen.

It has also been linked to numerous health benefits such as reducing inflammation and LDL (bad) cholesterol levels along with improving heart health.

Additionally, Olive Oil is full of beneficial antioxidants that provide protection against free radical damage caused by environmental toxins.

With these facts in mind, it’s clear why Olive Oil should be part of any keto diet meal plan…

Olive Oil

When it comes to keto friendly oils, olive oil is a great option. It’s made from the fruit of the Olea europaea tree and has been used in cooking for thousands of years.

Packed with monounsaturated fats, extra virgin or virgin olive oil are both excellent choices when cooking on the keto diet.

Extra virgin olive oil has slightly more flavor than its counterpart as well as higher levels of healthy antioxidants.

This makes it perfect for drizzling over dishes after they have been cooked without altering their taste too much.

On the other hand, regular (or pure) olive oil can be used for stir-frying and sautéing due to its high smoke point.

In addition to being an ideal choice for frying foods, this type of olive oil also contains a higher fat content which provides beneficial energy while following a low carb diet like keto.

The majority of these fats are heart-healthy monounsaturated fatty acids that help regulate insulin levels and reduce inflammation within our bodies; two factors that play important roles in overall health and wellness.

In terms of nutritional value, both forms of olive oil contain around 14g per tablespoon; however, the extra virgin will provide more vitamins A & E as well omega-3 fatty acids compared to standard varieties.

With all this in mind, it’s easy to see why people opt for either form when looking at what oils are best suited for keto diets!

Coconut Oil

Coconut oil is often a go-to carrier oil for those following the ketogenic diet. It’s also one of the few oils that have been studied in detail when looking at its effects on health, and it has come out with flying colors.

Rich in medium chain triglycerides (MCTs), this superfood supports healthy weight loss while preventing nutrient deficiencies common to low carb diets.

When it comes to net carbs, coconut oil contains zero grams—making it an excellent choice for anyone wanting to maintain a state of nutritional ketosis.

And since just two tablespoons provide around 14 grams of fat, coconut oil can help you stay full longer than other cooking oils.

Plus, because MCTs are metabolized differently than other fats, they’re more likely to be used as energy rather than stored as body fat.

With so many benefits, adding coconut oil to your daily meal plan isn’t hard; use it instead of butter or another cooking oil for sautéing vegetables or making salad dressings.

You can even add a tablespoon before bedtime if you’re feeling the dreaded “keto flu” symptoms like fatigue and irritability – its natural fatty acids will help keep your hormones balanced and give you a good night’s rest!

Sesame Oil

You’ve heard of coconut oil, but what about sesame oil? It’s a key ingredient in many Asian dishes and has an unmistakable nutty flavor.

But is it keto friendly?

Coincidentally, the answer to that question lies in its sugar content and fat intake.

Sesame oil contains alpha linolenic acid – an essential fatty acid. This means your body can’t produce this type of fat itself and needs to get it from the foods you eat.

On top of that, sesame oil does not contain significant amounts of sugar or carbohydrates; making it a great choice for those following the ketogenic diet.

Here are some more benefits:

• High Heat Cooking: Sesame oil has a high smoke point which makes it suitable for stir-frying and other forms of cooking at high temperatures.

• Nutty Flavor & Aroma: The distinctive nutty flavor and aroma make it perfect for marinades, salads, dipping sauces, and dressings.

• Fat Intake: There’s no denying that sesame oil contains fats – something we need to keep our bodies functioning correctly on the keto diet – but they come primarily from monounsaturated fats which are healthy.

So while there may be healthier options out there when it comes to consuming oils on the keto diet, if used properly sesame oil could provide some great health benefits as part of your daily routine.

With careful consideration over portion sizes, this unique-tasting oil could be just what you’re looking for!

Avocado Oil

Avocado oil is a great choice for those following a ketogenic diet. It’s one of the few extra virgin vegetable oils that have an abundance of calories from fat and low amounts of grams of fat per tablespoon.

The fatty acid composition is mostly monounsaturated, which makes it an ideal cooking oil. In other words, it packs a healthy punch when used in the kitchen!

In addition to being packed with nutrients and providing numerous health benefits, avocado oil is also very keto friendly.

Not only does it have lower levels of carbs than most oils – making it easy to fit into your daily macros – but its flavor profile complements many dishes as well.

This means you can use it liberally without worrying about ruining your meal plan.

Plus, since it has such a high smoke point, you can cook with avocado oil without producing any carcinogens or harmful toxic compounds.

It’s fair to say this superfood-in-an-oil checks all the boxes on what makes something keto friendly: low carb content, plenty of healthy fats, and versatile enough for any dish imaginable.

What’s more – avocados are loaded with vitamins A, C, E, and potassium – so adding some avocado oil to your meals gives you an additional boost in nutrition too!

With all these perks combined together, there’s no wonder why avocado oil is becoming increasingly popular among followers of this lifestyle.

Moving ahead on our journey exploring various types of oils and their suitability for the keto diet – let us now delve into MCT Oil…


MCT oil, or medium-chain triglyceride oil is a popular keto friendly choice for those looking to reduce their carb intake and maintain healthy blood sugar levels.

It has been used as an alternative energy source for years, but recent studies have revealed its potential health benefits.

MCT oil contains medium chain fatty acids that are absorbed directly into the body and converted into energy more efficiently than long-chain fatty acids found in traditional oils.

This makes it easier for your body to break down, helping you stay full longer while still keeping your carb count low.

The biggest benefit of using MCT oil instead of other oils is its ability to help with weight loss.

Studies have shown that because MCTs can be easily digested and broken down quickly by the body, they can provide quick energy without having to rely on carbohydrates from food sources which can lead to gaining unwanted pounds.

Additionally, consuming MCTs helps keep blood sugar levels stable throughout the day since they metabolize much faster than other fats and sugars.

TIP: Before making any changes to your diet plan, it’s always best to consult with a medical professional first so they can advise on what works best for your individual needs.

While MCT oil may be beneficial in some cases, everyone’s dietary requirements vary greatly depending on lifestyle, overall health goals, and existing medical conditions – so getting personalized advice is key!

With this knowledge in hand, you’ll have peace of mind when adding new ingredients like MCT oil to your meal plans.

Sunflower Oil

As usual there is no simple answer. Commercial oils, such as sunflower oil are generally unhealthy as they are highly processed, also they are high in linoleic acid.

But cold-pressed sunflower oils, which are high in oleic acid may be okay for keto.

This makes it an ideal choice when you need to watch your carbohydrate intake while following a ketogenic lifestyle. Plus, because sunflower oil has high levels of polyunsaturated fat, it can help lower cholesterol when used as part of a low-cholesterol diet.

Flaxseed Oil

Flaxseed oil is like a superfood for keto dieters. It’s packed with essential nutrients, and its low-carb content makes it perfect for the ketogenic lifestyle.

Here are four reasons why flaxseed oil can be part of your regular routine:

  • One cup contains only one gram of carbs – making it much easier to stay within the daily carb intake goals on this type of diet
  • Each serving provides nearly 8 grams of fiber as well, which helps to keep blood sugar levels under control
  • The omega 3 fatty acids found in flaxseed oil help to reduce inflammation throughout the body, including reducing high blood pressure
  • Flaxseed oil also has lignans that may help protect against some forms of cancer.

These benefits make flaxseed oil an indispensable part of any keto meal plan.

You don’t have to worry about exceeding your recommended daily carb limit or sacrificing essential nutrition when you use this ingredient in recipes or drizzle it over salads.

With these advantages and more, it’s no wonder so many people rely on flaxseed oil while following a keto diet.

As we move on to discussing canola oil, bear in mind that careful consideration should always be taken when choosing ingredients for a specific diet program.

Canola Oil

Canola oil has been a staple of the pantry for years and is often seen as healthy because it’s low in saturated fat.

But what many people don’t know is that canola oil isn’t keto friendly- so if you’re on a high-fat, low carb diet like the keto diet to lose weight or manage medical conditions such as diabetes, then you should be aware of this risk.

Grapeseed Oil

Grapeseed oil is another popular choice for those looking to cook keto-friendly meals. It has a similar smoke point as canola oil, and its light flavor allows the ingredients used in the dish to be highlighted without masking their flavors.

Grapeseed oil is high in polyunsaturated fatty acids, specifically omega 6s — making it carbstrusted source of fat with very few net carbs per tablespoon.

When considering how to use grapeseed oil when cooking your favorite keto dishes, you may want to consider that it is highly processed. This would only be acceptable on a dirty keto diet, and certainly not on a clean keto diet.

The higher smoke point makes it well suited for these types of applications.

Walnut Oil

Walnut oil is like a miracle oil when it comes to the keto diet. It’s just about as perfect as you can get!

Not only does walnut oil have no sugar alcohols or grams of protein, but it also has zero carbs and fewer calories than other oils—making it an ideal choice for those on the ketogenic diet.

Plus, its smoke point makes it perfect for pan-frying or stir-frying without any risk of burning your food.

But what really sets walnut oil apart from other oils is the fact that it contains polyunsaturated fatty acids (PUFAs). These are essential fats that our bodies need in order to stay healthy and function properly.

PUFAs help reduce inflammation, lower cholesterol levels, and even protect against certain diseases like cancer and heart disease.

So if you’re looking for an oil with great health benefits, look no further than walnut oil.

Not only will adding this delicious oil to your meals make them taste better, but they’ll be healthier too.

With all these amazing qualities, there’s no doubt why walnut oil should be your go-to choice when cooking up some tasty keto dishes.

And don’t forget – every time you cook with this superfood oil, you’ll reap the rewards both nutritionally and flavorwise!

Rice Bran Oil

Rice bran oil has become increasingly popular in recent years, and for good reason. Its high smoke point makes it an ideal cooking oil, and its mild flavor won’t overpower the rest of your ingredients.

Plus, rice bran oil is a great source of heart-healthy fatty acids. It’s also known to contain even more antioxidants than dark chocolate or leafy greens.

It’s important to note that while rice bran oil can be part of a healthy diet, it isn’t keto-friendly due to its higher carbohydrate content compared to other oils.

But if you’re looking for an excellent source of essential fatty acids without turning to animal products and saturated fats, then this could be the perfect option for you!

Still, when making dietary decisions it’s always best to consult with your doctor or nutritionist first as they will have the most up-to-date information on what would work best for you.

Transitioning into a healthier lifestyle doesn’t have to feel like deprivation – there are plenty of delicious options out there!

Vegetable Oil

When it comes to keto friendly oils, vegetable oil is one of the most commonly used. It’s no wonder that many people want to know if this popular cooking resource is suitable for their low-carb diet.

Despite its widespread use and health claims made by some, the answer isn’t so clear cut – but there are a few things you should consider before adding this oil to your pantry.

First off, let’s debunk some common misconceptions regarding vegetable oil.

Contrary to what some may think, this type of oil doesn’t actually contain any vegetables at all; instead, it’s generally extracted from soybeans or other plant sources like corn or sunflower seeds.

This alone would make it inappropriate for a keto diet.

In addition, while it does have less saturated fat than other options such as coconut oil and butter, it also contains higher amounts of polyunsaturated fats that can be detrimental when consumed in large quantities on a regular basis.

For those who are looking for an alternative with similar characteristics that won’t kick them out of ketosis, pumpkin seed oil might be worth considering.

Not only does it offer a neutral flavor that goes well with ice cream and other desserts without overpowering the dish, but it’s rich in antioxidants as well as omega-3 fatty acids for additional benefits beyond weight loss goals.

Plus its high smoke point makes it ideal for sautéing and other cooking applications where temperatures tend to get quite high!

So, no vegetable oil is not keto friendly.

Peanut Oil

Peanut oil is a popular cooking choice, but it’s important to know whether or not it fits into the keto lifestyle. Peanuts are high in starchy carbohydrates and contain oils that can raise bad LDL cholesterol levels in your blood and increase overall cholesterol levels.

While this isn’t necessarily a deal-breaker for those following the keto diet, there are better alternatives out there if you’re looking for an oil that won’t cause any negative health impacts.

For example, peanut oil has several benefits when used for pan-frying due to its higher smoke point than other vegetable oils.

But stir frying with peanut oil can be dangerous because of these same properties – the heat causes more of the potentially unhealthy components of the oil to break down faster.

If you want to stick with a keto friendly option while stir-frying, try using coconut or avocado oil instead.

These healthy fats can help keep your body in ketosis without compromising on flavor or nutrition.

So while peanut oil might have some upside, making sure that you choose healthier options like virgin olive or coconut oil whenever possible will ensure that your meals remain as nutritious as they are delicious.

With so many great choices available, why take chances on something that could potentially put your health at risk?

Wrapping Up: Which Oils Are Keto Friendly?

In conclusion, it is important to understand which oils are and are not keto friendly before making dietary changes. There are several factors that go into deciding if an oil is suitable for a ketogenic diet, such as its carbohydrate content and fatty acid profile.

Olive, coconut, sesame, avocado, walnut, rice bran, and vegetable oils all fit the criteria for being considered keto-friendly. On the other hand, peanut oil does not contain enough fat or calories to be beneficial on a low carb diet.

For example, I recently decided to switch to a ketogenic diet in order to improve my overall health. One of the first things I had to do was find out what kind of cooking oils were appropriate for this eating plan. After doing some research, I found that olive oil was one of the best options since it has both high amounts of monounsaturated fats and very low levels of carbohydrates.

In addition, I also incorporated small amounts of coconut, sesame and avocado oils into my meals since they too have properties that make them ideal for a keto lifestyle.

All in all, there are many different types of cooking oils available today but only certain ones should be used when following a low carb diet like the ketogenic approach. Knowing which ones will provide optimal nutrition while still helping you stay within your macronutrient goals can help ensure success with any weight loss journey!

Leave a Reply

Your email address will not be published. Required fields are marked *

Skip to content