Everything you need to know about seed oil: types, cooking uses, storage and expiration date, etc. | March 22, 2025

Everything you need to know about seed oil: types, culinary uses, storage and expiration date…
Discover the multifaceted world of seed oil: properties, differences and uses in the kitchen, with advice for an informed choice.
Seed oil is a liquid vegetable fat obtained by processing and pressing oilseeds. It is a food that is widely used in cooking and industry. If it is true that in the Italian gastronomic tradition the spice par excellence is extra virgin olive oil, the true pride of our production, it is also true that olive oil is not the only vegetable oil that can be found on the market and that can be found in our recipes.

Sunflower oil, linseed oil, peanut oil: there are many types of seed oil, a wide and varied universe of crispy fried foods, omega 3 fatty acids and mechanical pressing. Due to its intensive production and higher yield, seed oil is certainly a cheaper product than olive oil. In addition, some types can also be used raw. What is seed oil? How is it produced? What is the best seed oil and how to choose it? Here’s everything you need to know about seed oil.

Seed oil: how is it produced?
How is seed oil extracted? Although extra virgin olive oil is legally produced by cold pressing, the extraction and production of seed oil can be done in two different ways: by “mechanical pressing” or by using chemical solvents. Mechanical cold pressing extraction leaves the nutritional properties of the seeds unchanged, which are first pressed and then rectified: with this method we obtain a type of oil with a more pleasant taste and which is certainly more suitable for cooking. The extraction method with chemical solvents is faster and cheaper and undoubtedly produces a higher yield, but the taste and quality of the final product suffer.

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Seed oil: varieties on the market

We talk about seed oil, but it would be more appropriate to speak of “oils”: there are many variations of this product. The differences between the main types obviously depend on the seeds used. Among the best known and most used types of seed oil are:

Sunflower oil: Straw yellow, is made by processing the seeds of the flower; It contains polyunsaturated and monounsaturated fatty acids, especially oleic acid, which is important for heart health. It is suitable for frying vegetables, as it is particularly resistant and stable at medium temperatures (120-150 °C), although peanut oil is still the best option. Linseed
oil: An excellent source of omega-3. Linseed oil is eaten fresh and raw and is ideal for flavoring salads and vegetable dishes. Precautions should be taken when storing it: keep it in the refrigerator to prevent it from going rancid.
Peanut oil: Peanut oil is made from the fattiest part of the seeds, has a sweet and pleasant taste and is best suited for cooking.
Corn oil: Not really a seed oil, but more of a “grain” oil. Corn oil is rich in vitamins, beta-carotene and heart-healthy substances. Recommended uses: raw to flavor salads and cold dishes, cooked for fried dishes that do not require high temperatures.
Pumpkin seed oil: has an intense and strong flavor that is pleasant even raw. Pumpkin seed oil is rich in mineral salts, fatty acids and vitamins.

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