Experts share the oils you should have in the cupboard, and what they're best for

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Using a smaller range of multi-purpose cooking oils can help you save valuable storage space and cash in your pantry.

We asked the experts about the must-have cooking oils in their kitchens, and how to get the most out of them when it comes to taste, budget and health.

Olive oil

Everyone we spoke to said you can't go past extra virgin olive oil as a pantry must-have.

'I use olive oil for everything,' says Newcastle/Awabakal and Worimi country-based food and nutrition scientist, Dr Emma Beckett.

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When it comes to purchasing olive oil, there's a range to select from.

Matt Atkins is the owner and head chef of a catering business, based on the traditional land of the Gadigal people in Sydney.

He reckons Australian-made olive oil in the supermarket is just as good as the more expensive imported stuff.

Chef Lillian Kaskoutas, who also resides and works on the traditional land of the Gadigal people in Sydney, says her go-to oil is a "good quality" extra virgin olive oil.

, bruschetta, [and] drizzling."

But, if you use olive oil to roast veggies like spuds, they'll soak up all that flavour, mate.

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"When oils get too hot, they start to smoke and break down," Dr Beckett says.

But, for deep frying, there are more suitable alternatives.

Seed and neutral oils

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"Seed oils get a bad rap because they're more processed and have a higher omega-6 to omega-3 ratio," she says.

Are polyunsaturated fats linked to good heart health.

, Dr Beckett says.

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"They won't be too overpowering" no matter what recipe they're used in, Mr Trengove says.

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"Variety's the thing, mate," Trengove says.

You shouldn't rely on canola oil or sunflower oil for every occasion.

Ms Kaskoutas also says a neutral-tasting oil is an important kitchen essential, and examples could include grapeseed oil, rice bran oil or canola oil.

She uses neutral-tasting oils when cooking Asian and South-East Asian dishes.

In Asian-style dishes rather than for cooking, which can alter the taste.

Avocado and coconut oil

Mr Trengove says "avocado oil is really delicious", but like olive oil, it's usually pricey. The flavour also makes it less versatile than more affordable seed oils.

has a "slightly different profile of nutrients and fats, but still a good option".

It's got similar nutritional and antioxidant benefits to olive oil, although there's "a bit less research" on it.

It's a pretty good option. The flavour can be a bit too strong for everyday cooking, but it's easy and tasty to use in dishes like curries.

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She says, "all oils contain some saturated fats", which "can boost your levels of 'bad' [low-density lipoprotein] cholesterol".

The type of fats in coconut oil are easily broken down into energy and can help you stay fuller for longer, but they're also high in calories and the benefits are widely "over-hyped", she says.

Ultimately, "When using any oils, what you're cooking in them is more significant in terms of the food's health quality".

This is general information only. For detailed personal advice, you should see a qualified medical practitioner who is familiar with your medical history.