Coconut oil had its viral superfood moment, olive oil has decades of Mediterranean-diet research behind it, and perilla oil is the quieter option most people in Singapore haven't tried yet. Since all three keep coming up in "healthiest oil" debates, here's an honest, non-tribal breakdown of what each one actually offers — and an important distinction: GreenKare Omega 3-6-9 Plus uses perilla oil as a daily supplement, not a cooking oil, for reasons that will make sense by the end of this.
🥥 Coconut Oil
- Mostly saturated fat (~90%)
- Stable at high heat, good for frying
- Evidence on heart health is mixed — more research-backed for cooking stability than cardiovascular benefit
- Strong flavour, not always neutral in savoury dishes
🫒 Olive Oil
- Rich in monounsaturated fat
- Best-studied oil for cardiovascular health (Mediterranean diet research)
- Extra virgin varieties best used for lower-heat cooking or finishing
- Widely available, but quality varies a lot by brand
🌿 Perilla Oil
- Very high in Omega-3 (ALA) — among the richest plant sources
- Polyunsaturated fats degrade at high heat, so it's not ideal for frying
- Traditionally used as a finishing oil, in dressings, or taken as a supplement
- Distinct nutty flavour in its raw oil form
There's no single "healthiest" oil — it depends on the job
Coconut oil's saturation makes it stable for high-heat frying but less studied for heart benefits. Olive oil is well-supported for cardiovascular health but better suited to lower or moderate heat. Perilla oil is exceptional for omega-3 content but its polyunsaturated fats are the most heat-sensitive of the three — which is exactly why it's more commonly used as a supplement or finishing oil than a everyday cooking oil.
Why perilla oil works better as a supplement than a fry oil
Heating a polyunsaturated-fat-rich oil like perilla oil to high frying temperatures can degrade some of its beneficial fatty acids and generate compounds you'd rather avoid. That's part of why GreenKare Omega 3-6-9 Plus is formulated as a cold-pressed softgel supplement rather than a bottled cooking oil — it preserves the fatty acid profile intact, without asking you to change how you cook.
💬 What's your go-to cooking oil?
Coconut, olive, sunflower, or something else entirely — and have you ever tried perilla oil? Tell us in the comments.
The bottom line
Coconut oil, olive oil, and perilla oil each do a different job well — there's no single winner. Perilla oil's strength is its omega-3 content, which is best preserved by taking it as a supplement rather than cooking with it at high heat, which is exactly how GreenKare Omega 3-6-9 Plus is formulated to deliver it.
This article is for general health information only and isn't a substitute for medical advice. Please speak with a doctor or dietitian about which oils best fit your health needs.