I love a fresh, crisp salad. But do you know what makes it even better? The right oil.

The best oils for salads improve taste and bring health benefits. Some are packed with heart-healthy fats, antioxidants, and essential nutrients, while others? Well, they're best left on the grocery store shelf. Or use them to lube door hinges.

If you want to make your salads, roasted vegetables, and cold dishes more delicious and nutritious, you need the correct oil for the dish.

Now, let me share the best healthy oils for salads, drizzling, and raw dishes.

As well as which ones you should avoid.

Best Healthy Oils for Salads and Drizzling

Not all oils are created equal. Some are rich, nutty, and full of flavor, while others are mild and creamy. The key is choosing one that tastes great and adds a nutritional boost to your meal.

1. Extra Virgin Olive Oil (EVOO) – The Best Oil for Salads

If you could only pick one oil, this is it. Extra virgin olive oil (EVOO) is the healthiest and most versatile oil for salads.

• Loaded with antioxidants – Helps fight inflammation and protect cells.
• High in monounsaturated fats – Supports heart health and lowers bad cholesterol.
• Rich, peppery, and full of flavor – Enhances any salad or vegetable dish.

I use it almost daily. Drizzle it over tomatoes, cucumbers, or fresh greens with a pinch of salt, and you've got magic.

2. Flaxseed Oil – Best Oil for Omega-3s

If you care about brain and heart health (you should!), then flaxseed oil is a must.

• Packed with omega-3 fatty acids – Supports brain function and reduces inflammation.
• Mild, slightly nutty flavor – Great for homemade salad dressings.
• Must be refrigerated – It spoils quickly, so keep it cold.

I learned the hard way. Left mine in the pantry too long, and it went bad. Don't make the same mistake! Always store flaxseed oil in the fridge.

3. Walnut Oil – Best Nutty-Flavored Oil for Salads

If you love a hint of nuttiness, walnut oil is a fantastic choice.

• Rich in omega-3s – Another brain-boosting oil.
• Subtle, smooth, and nutty – It won't overpower your salad.
• Best used cold – Heating destroys its nutrients.

I love it on roasted vegetables and grain bowls. Try drizzling it over warm, roasted carrots or quinoa. It's delicious!

4. Avocado Oil – Best Mild and Creamy Oil

Maybe you prefer something mild. Avocado oil is light, neutral, and super healthy.

• High in monounsaturated fats – Heart-healthy and satisfying.
• Smooth, buttery taste – Doesn't compete with other flavors.
• Rich in vitamin E – Great for your skin and immune system.

I like mixing it with lemon juice, garlic, and a little honey for a simple but delicious salad dressing.

5. Hazelnut Oil – Best Aromatic and Nutty Oil

Want something fancy? Hazelnut oil has a rich, nutty aroma that elevates any dish.

• Full of vitamin E – Supports skin health and immune function.
• High in monounsaturated fats – Like olive oil, but nuttier.
• Pairs well with fruit and cheese – Great for gourmet salads.

It's amazing on arugula with pears and goat cheese. Try it. You won't regret it.

6. Pumpkin Seed Oil – Best Earthy and Flavorful Oil

This one is unique. Pumpkin seed oil has a deep, earthy flavor that makes salads pop.

• High in antioxidants – Supports overall health and cell protection.
• Dark green and rich – Looks stunning on a salad.
• Best drizzled over cold dishes – Heat destroys its nutrients.

I first tried it in Austria, drizzled over potato salad. Now, I always keep a bottle at home.

Oils to Avoid for Salads and Drizzling

Not every oil belongs on your salad. Some are highly processed, unhealthy, or just don't taste good raw.

Avoid These Oils for Salads:

Vegetable oils (soybean, corn, canola, regular sunflower oil) – Highly processed and too high in omega-6s, which can cause inflammation.

Coconut oil & palm oil – Solid at room temp and overpowering in taste.

I once tried coconut oil on a salad. Big mistake. It just didn't work. I melted some and poured it over Caesar for the sake of the experiment.

Don't try it (unless you are a psychopath). Save it for baking or cooking instead.

The Best Oil for Salads? Extra Virgin Olive Oil Wins!

If I had to pick just one, extra virgin olive oil (EVOO) is the best oil for salads, vegetables, and drizzling. It's:

• The healthiest choice – Packed with antioxidants and good fats.
• The most flavorful – Works with almost every salad ingredient.
• Versatile – Great for drizzling over fresh bread, veggies, and grains.

But variety keeps things interesting!

Want more omega-3s? Try flaxseed oil or walnut oil.

Prefer something mild? Avocado oil is perfect.

If you haven't tried some of these, give them a shot. Your taste buds and your body will thank you!