Which Fats & Oils Do You Actually Use?

All of the Paleo blogs you read rave about Coconut oil – but is this the fat people really use? I asked the followers of my Facebook page The Paleo Network this exact question:

Which fat and oils do you use?

And with over 300 mentions of different fats and oils, guess which was the most popular?!

That’s right – Coconut Oil with 48% of all the votes!

Unsurprisingly, Olive Oil was the second most popular at almost 12%, followed by butter, Ghee, Bacon Fat, Avocado, Lard, Tallow then Duck Fat. Less popular, with a few mentions were Grape Seed Oil, Walnut, Dripping, Macadamia Oil, Chicken Fat, Hemp Oil, Oil, Rice Bran and Safflower Oil – see the full list below:

• Coconut Oil 48.0%
• Olive Oil 11.7%
• Butter 9.0%
• Ghee 7.7%
• Bacon Fat 7.0%
• Avocado Oil 5.3%
• Lard 3.0%
• Tallow 2.0%
• Duck Fat 1.3%
• Grape Seed Oil 1.0%
• Walnut 1.0%
• Dripping 0.7%
• Macadamia Oil 0.7%
• Chicken Fat 0.3%
• Hemp Oil 0.3%
• Palm Oil 0.3%
• Rice Bran 0.3%
• Safflower Oil 0.3%

Temperature?

A lot of people were quick to point out that they are very careful to choose their oil/ fat carefully depending on temperature (for instance, saying that they only use olive oil at low temperatures or over salads, and use coconut oil for cooking at higher temperatures)

• Organic cold pressed Coconut high temps and anything lower than 350 I use olive oil
• Coconut, ghee, bacon fat, and at low temps (like my oven roasted tomatoes) I use flavoured olive oil.
• Don't cook with olive oil at high temps!!
• Coconut oil for cooking olive oil for salads
• Don't use anything that is liquid at room temperature as when it gets heated to a certain temperature they turn into hydrogenated fat… Use anything that is solid at took temperature as the compounds are more stable… Use raw organic coconut oil or organic butter
• Coconut oil and ghee depending on what im cooking Olive Oil for salads.
• Is grape seed oil acceptable? I like it as an alternative for high temps.

Experimentation

There were also a lot of you who have a favourite oil, but expressed an interest in trying a new oil, or even rendering your own:

• I'm going to try ghee
• I might try some goose fat
• Heard of walnut but haven't tried it yet.
• I do want to try making ghee.

Quality

Quality is clearly a high priority to everyone, pretty much everyone pointed out they use grass-fed butter, or Extra Virgin Olive Oil. There were a lot of comments like this one:

• All either organic or from pastured/free range animals.

Taste

A lot of people just hate the taste of coconut oil too… it’s definitely worth trying it in different dishes, and also trying other brands. Whilst refined coconut oils don't have the coconutty taste – they are refined oils, so not ideal…

• My partner dislikes coconut flavor. Does it taste very coconutty?
• Is there a coconut oil that doesn't have a strong flavour or does all coconut oil make everything you're cooking coconut flavoured …. ?
• I don't like coconut but coconut oil doesn't really taste of it. I don't mind chicken fish or eggs with coconut oil but not red meat

The Right Fats for the Right Job

It’s clear from the poll that coconut oil dominates Paleo kitchens—but there’s a much bigger conversation to be had about fats and oils. Not all fats are created equal, and depending on how you’re cooking, storing, or sourcing them, they can either support your health or become a hidden cause of inflammation. Knowing the differences between these fats—how they behave under heat, how they’re processed, and what nutritional value they bring—is essential for a truly optimal Paleo approach.

Smoke Points: Why Temperature Matters

One of the most important factors in choosing a cooking fat is its smoke point. This is the temperature at which the oil begins to break down, releasing harmful compounds and creating a burnt or bitter taste. Oils high in polyunsaturated fats (like sunflower or safflower oil) have relatively low smoke points and are prone to oxidation, which is why they’re avoided in Paleo cooking altogether.

• Coconut oil: Smoke point around 175–200°C depending on refinement. Great for medium to high heat cooking and baking.
• Ghee: Very high smoke point (~250°C). Perfect for frying, sautéing, and roasting.
• Olive oil: Extra virgin has a smoke point around 160–190°C. Best for drizzling over cooked foods or low-heat applications like slow roasting.
• Avocado oil: Exceptionally high smoke point (up to 270°C). One of the best all-purpose fats for high-heat cooking.
• Butter: Moderate smoke point (~150–175°C). Adds excellent flavour to pan-cooked dishes, but can burn easily.

Understanding when and how to use each fat can help maximise flavour and nutrient retention while avoiding the harmful effects of overheating fragile oils.

Animal Fats: Rediscovering Traditional Wisdom

In pre-industrial times, people cooked primarily with rendered animal fats—like lard, tallow, duck fat, and dripping. These fats are highly stable, rich in fat-soluble vitamins, and align well with a Paleo or ancestral eating template. Plus, they’re a sustainable choice if you’re nose-to-tail eating and rendering fats from animals you already consume.

• Lard: Rendered pork fat, mild in flavour, ideal for frying or making flaky crusts (for primal pies!).
• Tallow: Rendered beef fat, perfect for deep frying or roasting root vegetables.
• Duck fat: Decadent and delicious, duck fat is perfect for crisping up roast potatoes or cooking greens.

When sourcing animal fats, the same rule applies: quality matters. Always choose fats from pastured or grass-fed animals to avoid residues from hormones, antibiotics, and poor diets.

Cold-Pressed vs Refined Oils

Another key distinction is how your oil is extracted. Cold-pressed or unrefined oils are mechanically pressed without heat or chemicals, preserving their nutritional integrity. Refined oils undergo high-heat and chemical processing, often bleaching, deodorising, and stripping the oil of antioxidants and flavour.

That said, some refined oils—like expeller-pressed avocado oil—are relatively stable and suitable for cooking. But in general, the more natural and less processed, the better. Choose oils in dark glass bottles to protect against oxidation, and store them in a cool, dark place to extend their shelf life.

Balancing Omega-3 and Omega-6

It’s not just about which fat, but about your overall fat profile. The modern diet is overwhelmingly skewed towards omega-6 fats (from vegetable oils and processed foods), which promote inflammation when not balanced by sufficient omega-3 intake. The Paleo diet, when followed properly, helps restore this balance by prioritising omega-3-rich foods like grass-fed meat, wild-caught fish, and certain fats like flaxseed and walnut oil (used raw).

For everyday use, prioritise monounsaturated and saturated fats like:

• Coconut oil
• Olive oil (for cold use)
• Avocado oil
• Ghee and butter (if tolerated)

And aim to limit or completely eliminate:

• Soybean oil
• Canola oil
• Corn oil
• Safflower and sunflower oils (unless cold-pressed and used raw)

Flavour, Preference & Flexibility

Let’s not forget the importance of flavour. Some fats—like coconut oil—have strong taste profiles that don’t work in every dish. This is where having multiple options can be useful. Avocado oil is nearly flavourless, making it ideal for baking or when you don’t want to affect the dish’s overall taste. Ghee has a rich, nutty flavour that complements Indian, Middle Eastern, and roasted vegetable dishes beautifully. Duck fat is luxurious but might overpower delicate ingredients.

And of course, personal preference matters. Some people simply don’t enjoy the taste of certain fats. If you’re struggling with coconut oil, try a deodorised version (but not hydrogenated), or use it in recipes with strong flavours like curry or chilli where the coconut note is less noticeable.

Rendering Your Own Fats

One of the most empowering things you can do in the kitchen is render your own fats. Not only does this ensure the quality of the fat, but it also supports a more sustainable, less wasteful way of eating. You can render tallow from beef suet, lard from pork back fat, or even chicken fat (schmaltz) from leftover skins and trimmings. Store your rendered fats in glass jars in the fridge and use them as needed—they’ll last for months.

Tips for Fat Success in a Paleo Kitchen

• Rotate your fats for nutrient variety.
• Use ghee or tallow for high-heat cooking like frying or roasting.
• Use extra virgin olive oil or walnut oil for salad dressings and dips.
• Store oils in dark bottles in a cool place to prevent rancidity.
• Always avoid hydrogenated or highly processed vegetable oils.

Final Thoughts

Whether you're a coconut oil devotee or just branching out into tallow and ghee, understanding the roles of different fats can take your Paleo meals to the next level. It’s not about sticking to one “perfect” fat—it’s about matching the right fat to the job, prioritising quality, and making flavour and nutrition work together in your kitchen.

So, what fats are your go-to staples—and which are you curious to try? Let us know in the comments below!