It's hard to beat the convenience of nonstick cooking spray. It turns greasing a cupcake tin or Bundt pan from an arduous task into a quick one, and it's perfect for everyday dishes like roasted vegetables, air-fried foods, and morning griddle favourites.

With countless options available, which one is the healthiest — and why? We spoke with three registered dietitians to learn about different types of nonstick cooking sprays and find out which variety is the best choice for health.

Types of nonstick cooking spray

Olive oil-based sprays Olive oil is high in heart-healthy monounsaturated fat (oleic acid) and naturally contains polyphenols — plant compounds that help protect the oil from oxidation and support healthy blood vessels, cholesterol levels, blood sugar regulation, and the body's inflammatory response.

Refined olive oil sprays can withstand high heat up to around 465°F, while extra-virgin olive oil (EVOO) options are better suited for lower heat (375–400°F). EVOO contains more polyphenols and has a robust flavour, making it best for savoury dishes. Regular olive oil sprays have a milder taste, making them more versatile for sweet recipes too.

Avocado oil-based sprays Avocado oil is high in healthy monounsaturated fats, helps absorb fat-soluble vitamins (D, A, K, and E), and has an incredibly high smoke point — up to 500°F. It has a mild flavour, making it suitable for both savoury and sweet recipes. Nutritionists consider it a close second to olive oil.

Canola oil-based sprays Canola oil has a neutral flavour and high smoke point. It's naturally low in saturated fat and provides a balance of unsaturated fats, including omega-3 ALA. Research shows canola oil improves LDL cholesterol and blood sugar markers. However, be sure to choose 100% canola oil — some brands use oil blends.

Coconut oil-based sprays Coconut oil is mostly saturated fat. While it improves cholesterol compared with butter, it doesn't outperform olive or canola oil for heart health. It has a mild flavour and resists oxidation, but should be used in moderation and at lower temperatures (300–380°F).

Which cooking spray is healthiest?

Dietitians agree: olive oil-based sprays are the healthiest choice, with avocado oil sprays a close second.

"As a registered dietitian, I consider olive oil-based cooking sprays the healthiest option. In addition to their favourable fat profile — low in saturated fat, high in monounsaturated fat — olive oil is one of the most extensively researched oils," explains Tina Sergi, MS, RD, CSSD.

"Olive oil and avocado oil are my top choices. They provide predominantly monounsaturated fats, naturally occurring antioxidants, and have the strongest evidence supporting heart health and a healthy inflammatory response," adds Erin Jowett, MS, RD, LDN.

Recommended brands

Dietitians recommend Chosen Foods, Graza, and California Olive Ranch for high-quality olive oil and avocado oil cooking sprays. They work for any recipe — from baked goods and breakfast foods to roasted proteins and vegetables.

A note on calories: Cooking sprays reduce the calorie count of oil, but they are not calorie-free. The longer you spray, the more oil you use — and the more calories you add. Keep this in mind if weight management is a goal.

Quick comparison

The bottom line: Choose olive oil or avocado oil cooking sprays for the greatest health benefits, use them mindfully, and check labels to avoid unnecessary additives or blended oils.