What Cooking Oil Is Gluten Free?

Last Updated on June 8, 2024

Which cooking oil is gluten free? Which oils are the healthiest to add to your diet? Find out the surprising reasons why cooking oil may contain gluten, and the warning signs to watch out for. Whatever you’re cooking, oil is a staple for any pantry and it’s important to know if your oil is gluten safe.

What Is Cooking Oil?

I’m sure you already know what cooking oil is! But if you’re not familiar, oil is a type of liquid fat that is most often used in cooking and baking. The fat typically comes from plants or animals. You’ll also find oil as an ingredient in foods such as dips and salad dressings.

What Is Cooking Oil

Types Of Cooking Oil

There are many types of oil that you can use for cooking and baking purposes. Some of the most popular oils you’ll find in grocery stores are:

  • vegetable oil
  • olive oil
  • canola oil
  • sesame oil
  • sunflower oil
  • peanut oil
  • avocado oil
  • walnut oil
  • coconut oil
  • grapeseed oil
  • corn oil
  • soybean oil
  • safflower oil

This list is by no means extensive! There’s a wide selection of oils to choose from when it comes to cooking. They all have different flavors, different smoke points, and most importantly – very varying prices!

Nutritional Information Of Oil

Every oil is different when it comes to nutritional value. However, if we’re looking at one of the most popular oils, olive oil, each one-cup serving contains the following:

  • Calories: 1910
  • Fat: 216g
  • Sodium: 4.3mg
  • Potassium: 2.2mg
  • Carbs: 0g
  • Sugar: 0g

As you can probably tell just from a quick glance, oil is certainly not the healthiest food and should be enjoyed in moderation.

Does Cooking Oil Contain Gluten?

Like with any foods, there is always a chance that gluten may be an ingredient. Unfortunately, cooking oil is no different. However, the good news is – cooking oil is naturally gluten-free. That goes for any oil! Sunflower, peanut, avocado, vegetable, and olive; they’re all gluten-free and should not be harmful to those following a gluten-free diet.

Saying this, oil can sometimes be flavored, or have additives. Sometimes ingredients such as spices and herbs are added, as well as foods like garlic and chilies. If that is the case, you must be extra vigilant when checking the labels, as there’s a chance they may contain gluten. Look out for ingredients such as “wheat”, “barley” and “rye”.

While most oils are naturally gluten-free, one reason a particular oil may not be safe is due to cross-contact. For example, say you’re looking to order gluten-free fries in a fast-food restaurant. And although the fries are gluten-free, they’re cooked in an oil that’s also been used to cook gluten-containing chicken tenders. If this was the case, the fries would no longer be gluten-free, and I would highly recommend avoiding them. This is why it’s always best to be open and honest with your server about any allergies/intolerances you have.

What Cooking Oil Is Gluten Free?

All cooking oil is naturally gluten-free. You can choose from any from the list we looked at earlier: vegetable, olive, canola, sesame, sunflower, peanut, avocado, walnut, coconut, grapeseed, corn, soybean, safflower – just to name a few.

If you’re concerned, try opting for a brand that carries a gluten-free label. When a brand does this, it means that their products are tested for gluten and meet strict guidelines set by the FDA – those products are as safe as can be!

Why Do We Need Oil?

If oil is so bad for us, why do we use it so heavily in our cooking? The truth is, while it is unhealthy if used too often, and not in moderation – it also has a lot of positive attributes, such as:

  • adds texture to any food that you’re cooking – it’s great at making foods crisp and crunchy
  • prevents burning – without oil, they’d be a lot of food stuck to a lot of pans! Oil helps to prevent that
  • adds flavor – every oil has its own flavor, I particularly love the flavor peanut oil brings to foods it’s cooked in
  • good fat – while you may have been told that fat is bad for you, we do need some fat in our lives to achieve a balanced diet, and oil is seen as a good fat

Healthiest Oils To Use For Cooking

The healthiest oils to use when cooking or baking, that are all naturally gluten-free are:

  • olive oil
  • avocado oil
  • sesame oil
  • safflower oil

You can find out more about healthier oils here.

Read more about: Is Soybean Oil Gluten-Free?


I hope this article has helped to answer the question: what cooking oil is gluten-free? And also gives you an idea of what’s the best oil to use for gluten-free cooking.