11 Best Cooking Sprays To Reduce Your Oil Intake, Expert-Recommended, 2024

✔ Research-backed

Cooking sprays can be an effective way to reduce your oil intake. So, I consulted with Heather Johnson, a food blogger and passionate cook, to create this list of the best cooking sprays for you to choose the right one. Most of these sprays are low on calories compared to regular cooking oils. You can use them to cook various dishes such as popcorn, grilled meat, fish, and sauces, and they are also suitable for baking, salad dressing, and sauteing. They help seasonings stick better, but they are available in different flavors, including vegetables, butter, olive, avocado, and coconut oil flavors. So, take a look at my list of expert-recommended cooking sprays to choose a suitable one for you.

In This Article

11 Best Cooking Spray

1. Best Propellant-Free: La Tourangelle Avocado Oil Cooking Spray


The La Torangelle avocado oil cooking spray is a 100% pure premium artisan spray oil that is propellant-free and is expeller-pressed. There are no aerosols, chemicals, or alcohol. It is made from all-natural ingredients and premium avocados. This quality-tested spray works best with salads, grilled meat, and pasta. It can also be used for skin and hair. It is vegan, kosher-certified, and free from gluten.

Product Dimensions: 2 x 2 x 8 inches | Weight: 6.4 Ounces


  • Goes well in making gourmet meals
  • Comes with three adjustable spray settings
  • Ideal for gluten-free and vegan recipes
  • Suitable for professionals and beginners
  • Available in seven flavors
  • Certified by the Non-GMO Project


  • Containers may not be refillable
  • Some may find the flavoring to be light

Our Reviewer's Experience

"I am in awe of how just a light mist of this oil enhances the crispiness of air-fried foods without overpowering the taste. Its performance has been impressive even with a high smoke point. Hence, It has also come in handy for frying eggs and making pancakes."

protip_icon Quick tip
You can also use a cooking spray to prevent the water from spilling when boiling something in it, for example, eggs, by spraying a little on the water’s surface.


Why We Think It's Worth Buying

The product has earned its stripes, with over 190 reviews on Amazon.

2. Best Gluten-Free: Pompeian Organic Extra Virgin Olive Oil

Pompeian Organic Extra Virgin Olive Oil Image: Pompeian

The extra virgin olive oil cooking spray by Pompeian Organic is a perfect choice for preparing salads and pastas. This non-stick cooking spray is cold-pressed and is free of CFC and other preservatives. The USDA certified organic and eco-friendly spray comes in a pack of two and is tasty and healthy for everyday use.

Package Dimensions: ‎ 8.6 x 4.7 x 2.6 inches | Weight: 14.88 Ounces


  • Naturally gluten-free
  • Free of propellants
  • Non-allergenic
  • Easy to spray
  • Fat- and cholesterol- free
  • Suitable for grill cooking


  • Wide spray nozzle might dispense more than the needed quantity

Our Tester's Experience

"This olive oil spray has kept my vegetables from sticking to the pan regardless of whether I was air frying them or roasting them in a traditional pan. Moreover, its variable spray-to-stream function and clean ingredients are a plus."

protip_icon Quick tip
Using extra virgin olive oil has numerous health benefits–It can help lower the risk of heart disease and type 2 diabetes, lower bad cholesterol levels, and reduce inflammation (2).

3. Best For Everyday Use: Mantova Extra Virgin Olive Oil Spray

Made in Italy, the Mantova extra virgin olive oil spray is formulated for healthy eating. This tried-and-tested light olive oil spray has no GMO ingredients and is packed with powerful antioxidants and unsaturated fatty acids. The spray bottle preserves all the genuine qualities and the dispenser sprays the right amount of grease for even cooking of meals. Touted as one of the best olive oil cooking sprays, it is great for everyday use and works well with any dish. It doubles as a baking spray, making it ideal for greasing cake and bread pans.

Product Dimensions: 2.5 x 2.5 x 9.5 inches | Weight: 8.5 Ounces


  • Helps spray lightly without aerosols or additives
  • Effectively protects oil from air and light
  • Low calorie cooking spray
  • Can be sprayed on cooked foods to enhance look
  • Available in three exciting flavors


  • Nozzle may be loose
  • May not be suitable for refrigeration

My Personal Experience

"This oil spray has helped me reduce the amount of oil I use while cooking. It works well with all my dishes and also comes in handy to give them decorative finishes. There's a bit of a learning curve to get the hand of the spray function, but it sure has made the cooking convenient."


Why We Think It's Worth Buying

The 78 positive customer reviews on Amazon are a testament to its quality and reliability.

La Tourangelle Avocado Oil Cooking Spray
Best Propellant-Free
Pompeian Organic Extra Virgin Olive Oil
Best Gluten-Free
Mantova Extra Virgin Olive Oil Spray
Best For Everyday Use
Dimensions 2 x 2 x 8 inches- 2.5 x 2.5 x 9.5 inches
Weight 6.4 Ounces 14.88 Ounces 8.5 Ounces
Package Dimensions- ‎ 8.6 x 4.7 x 2.6 inches-

4. Best Keto-Friendly: BetterBody Foods Avocado Oil Spray

BetterBody Foods Avocado Oil Spray Image: Better Body Foods

Here’s a keto- and paleo-friendly cooking oil spray for the health-conscious folks. The expert-recommended BetterBody naturally refined and 100% avocado oil spray is free of preservatives, propellants, and other synthetic chemicals and doubles as a baking spray. With its high smoke point and neutral flavor, it is one of the best oil sprays for cooking your favorite recipes while maintaining original flavors.

Product Dimensions: 2.36 x 2.36 x 7.48 inches | Weight: 3.53 Ounces


  • Easy-to-use spray bottle
  • Coats the pan or baking dish evenly
  • Smoke point of 500°F
  • Ideal for high-heat cooking
  • Gluten-free
  • Certified by the Non-GMO Project
  • Free of additives


  • Some foods may stick to the pan while using this oil
  • May require a larger amount of oil to be effectively non-stick

My Personal Experience

"Unlike regular oils, this light avocado oil spray has been gentle on my stomach. While the spray nozzle could be improved, its flavor and effectiveness in preventing food from sticking have made it a kitchen staple."

protip_icon Quick tip
Using canola oil is beneficial as it contains a relatively low amount of saturated fat and a high amount of monounsaturated fat, which aids in the reduction of bad cholesterol levels (3).

5. Best Cholesterol-Free: Pam Original No-Stick Cooking Spray

Formulated with all-natural ingredients, the Pam no-stick cooking spray is fat- and cholesterol-free. The canola oil non-stick cooking spray prevents food from sticking to your dishware and comes out in the right amount, so there is not too much or too little grease. The two-pack cooking cum baking spray contains 24-ounce canola oil and an anti-foaming agent.

Number of Items: 1 | Product Dimensions: 5.2 x 2.8 x 9.7 inches | Weight: 2.05 Pounds


  • Low sugar and calorie content
  • Oil cans are suitable for recycling
  • Complies with USDA standards
  • Has the appropriate thickness required for cooking


  • Ingredients are flammable
  • May be smaller than expected

My Personal Experience

"Having used this spray for a while, I can vouch for its effectiveness. It has become a staple for evenly cooking my waffles and pancakes and keeping them from sticking. The oversized can does feel hefty, but the generous quantity is much appreciated."


Why We Think It's Worth Buying

Join the 98 satisfied buyers on Amazon who have said the product meets their needs and expectations.

6. Best Alcohol-Free: Crisco No-Stick Butter Cooking Spray

The cooking spray prevents the stubborn gummy build-up on your cookware from regular vegetable oils. This tried-and-tested oil spray is easy to use and is free of alcohol and trans-fat. It is a great way to add a rich, buttery flavor to your dishes without any heavy calories of actual butter. The oil weighs around six-ounce.

Product Dimensions: 2.29 x 2.29 x 8.43 inches | Weight: 6.08 Ounces


  • Made with natural and artificial flavors
  • Simple spray touch with click-and-go nozzle
  • Easy to clean
  • Available in three flavors


  • Contents are flammable
  • May drip upon usage

Our Tester's Experience

"Just a light application of this spray keeps my food from sticking to the pans. It also works well on stainless steel and makes cleaning up a breeze. Hence, it gets my nod of approval."

7. Best Chemical-Free: Chosen Foods 100% Pure Avocado Oil

Chosen Foods avocado oil cooking spray contains no propellants, chemicals, and emulsifiers. You can directly spray it on vegetables, meats, and salads. This versatile cooking spray is made from naturally refined premium avocados that give it a pure and delicious flavor. Moreover, this spray for baking and cooking is certified by the Non-GMO Project and is ideal for making gluten-free and vegan recipes.

Product Dimensions: 2 x 2 x 8.75 inches | Weight: 4.64 Ounces


  • Rich in antioxidants and monounsaturated fats
  • Paleo- and keto-friendly
  • Multi-purpose cooking spray
  • Made with a smoke point of up to 500℉
  • Available in packs of one and two


  • Contents are prone to be flammable
  • May squirt excess oil upon usage

8. Best Balanced: Smart Balance Cooking Spray

Constituting an ideal ratio of 5:1 omega-six to omega-three fatty acids, the Smart Balance cooking spray supports healthy cholesterol levels. It contains the recommended proportions of monounsaturated and polyunsaturated fatty acids to balance the saturates you ingest from meats and dairy foods, making it one of the healthiest spray oils for cooking. This spray for baking and cooking is also kosher and pareve compliant.

Package Dimensions‏: ‎ 7.83 x 4.84 x 2.6 inches | Weight: 6 Ounces


  • Great substitute for butter
  • Non-GMO
  • Soy-free spray helps achieve health goals
  • Works as a healthy alternative for olive oil


  • Cans may be smaller than expected
  • May emit smoke when heated up

Our Reviewer's Experience

"I came across this spray while looking for a healthy alternative. Its spray mechanism can be a bit messy, but the oil does not skew the taste of the food or leave a residue on the pan. I would recommend it to all health-conscious individuals."

9. Best Paleo-Friendly: 4th & Heart Ghee Oil Cooking Spray

4th & Heart Ghee Oil Cooking Spray Image: 4th & Heart

The NSF non-GMO certified cooking oil by 4th & Hearth is a unique blend of clarified butter from grass-fed and pasture-raised cows, avocado, and grapeseed oil. It is suitable for sauteing, baking, grilling, and many more cooking techniques. The versatile cooking cum baking spray can be used in keto and paleo recipes, as it is a great source of omega-3 fatty acids, antioxidants, and vitamins.

Product Dimensions: 2.1 x 2.1 x 8.3 inches | Weight: 4.96 Ounces


  • Smoke point of 485°F
  • Gluten free cooking spray
  • Rich-buttery taste
  • Free of additives
  • Paleo-certified
  • Keto-certified


  • Might solidify under low temperatures
  • Pump may not be easy to use

Our Reviewer's Experience

"I have been experimenting with the spray across various dishes, and its flavor has complemented them all. However, the container requires a good shake to prevent clogging. Nonetheless, its effectiveness and versatility have made it find a permanent spot in my kitchen."

10. Best Non-Sticky: Vegalene Premium Three Oil Blend Cooking Spray

Vegalene Premium Three Oil Blend Cooking Spray Image: Vegalene

The expert-recommended Vegalene oil spray is made from canola, sunflower, and soybean oils.. It is diluted using water and contains no chemicals. This healthy non-stick cooking spray uses heat-resistant lecithin to release foods easily from cooking surfaces. It works well with all utensils, pans, girdles, casseroles, broilers, cookie sheets, and baking tins. This versatile cooking and baking spray contains 30% more active ingredients than other pan coatings to prevent food from sticking to your dishware.

Package Dimensions: ‎ 10.2 x 5.51 x 3.86 inches | Weight: 13.76 Ounces


  • Suitable for use by professional chefs
  • Trans fat-free
  • Ideal for gluten-free and vegan recipes
  • Comes in a recyclable can
  • Provides more servable portions


  • Flammable aerosol
  • May have a peculiar smell

Our Reviewer's Experience

"In my years of kitchen experience, I've found few products as reliable as this cooking spray. It offers a clean release even when I bake or grill sticky vegetables and meat. Plus, its lasting power has also been impressive."

11. Best Kosher-Certified: Happy Belly Non-Stick Vegetable Oil Cooking Spray

Happy Belly Non-Stick Vegetable Oil Cooking Spray Image: Happy Belly

Certified kosher, this Happy Belly cooking spray is made from soy and is free from saturated fats, trans fats, and cholesterol. The expert-approved no-calorie cooking spray facilitates the application of a light coating, allowing you to use the desired amounts of healthy fat per serving. This non-stick cooking spray is compatible with all utensils and uses lecithin to prevent food from sticking to the surface.

Product Dimensions: 2.25 x 2.25 x 9.25 inches | Weight: 11.2 Ounces


  • Made with minimal flavor
  • Nozzle does not clump or splutter
  • Suitable for everyday use
  • Zero calories per serving


  • May contain soy
  • Contents may be flammable

My Personal Experience

"This flavorless formula has become my preferred way of coating the pan while baking or sauteeing, as it does not alter the taste of my dish. Its odor is also pleasant, and the dispenser has not posed any clogging issues. Overall, it's a decent choice for everyday cooking needs."

*The prices provided in this article are based on the latest available information. However, they may vary due to changes in pricing by the seller and/or promotional offers.

How To Choose The Right Cooking Spray?

Here are a few things you should consider while buying a cooking spray.

1. Ingredients: Look for transparent cooking sprays containing natural ingredients as they are less likely to cause side effects. Choose oils that work well with your body’s constitution and requirements. For example, olive oil is high in monounsaturated fats linked to healthier cholesterol ratios. Extra virgin oils contain antioxidants called polyphenols known to fight inflammation.

2. Safety concerns: Liquids in spray bottles are stored under high pressure and sometimes propellants are used for this purpose. Propellants are flammable and can be dangerous if you accidentally spray them too close to the flames. Opt for cooking sprays that do not use propellants.

Frequently Asked Questions

1. What is a non-stick cooking spray?

A non-stick cooking spray is a form of oil that acts as a lubricant and contains other emulsifying ingredients and propellants to deliver a thin layer of oil. Non-stick cooking sprays prevent food from sticking to the pan.

2. Are cooking sprays healthy?

Yes, cooking sprays made with healthy natural oils and ingredients are healthy and help you cut down on calories. However, some cooking sprays may contain unhealthy artificial flavorings and propellants.

3. Which is better, olive oil or cooking spray?

Foods that are less processed and natural are healthier than processed foods. Olive oil is a cooking oil that has numerous health benefits. However, for someone who wants to cut down on their calorie intake, cooking spray may be a better choice than olive oil.

4. Is cooking spray for non-stick pans recommended by the FDA?

Yes, the FDA states that cooking sprays are safe for consumption (1).

5. Does cooking spray ruin non-stick pans?

Most cooking sprays contain lecithin as an ingredient, which has the ability to stick to non-stick pans. This may build up over time and ruin the non-stick coating.

6. What happens if I use too much cooking spray?

Using too much cooking spray may defeat the purpose as it may add up to your calorie intake.

7. Can I use cooking spray for frying?

Yes, you may use the cooking spray to fry some veggies, eggs, or any other light dishes.

Why Trust MomJunction?

Sakshi John is a product writer and reviewer whose focus areas are food and kitchenware. With her natural inclination for researching diverse products across multiple websites, she has analyzed each product extensively to list the best cooking sprays available in the market. The features of each product have been described to help you make the right choice. She has specifically chosen cooking sprays that can help make your meals healthy by reducing the amount of oil used while cooking.

The Bottom Line

A cooking spray allows you to cook the most delicious cuisines with minimal oil, which benefits your health in multiple ways. The best cooking spray helps you keep a healthy weight, as most sprays contain little to no calories. It’s a great way to monitor your oil intake; however, you must consider its safety before using it. For instance, the La Tourangelle Avocado Oil Cooking Spray is formulated with natural ingredients and is free from harmful chemicals. Similarly, the Pompeian Organic Extra Virgin Olive Oil is composed of organic ingredients and free from additives, and the Mantova Extra Virgin Olive Oil Spray is also a 100% natural spray without any additives. These cooking sprays enhance the flavors of your recipes. However, ensure to research each product and learn about its advantages and disadvantages.

Infographic: Things You Need To Know About Using Cooking Spray

When using a cooking spray in your cooking and baking, it is important to select a product that meets your needs and to use it sparingly. This infographic includes key considerations for using cooking spray safely and effectively. Take a printout and stick it to your kitchen wall!

Points To Remember Before Using Cooking Spray (infographic)

Illustration: Momjunction Design Team


MomJunction's articles are written after analyzing the research works of expert authors and institutions. Our references consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.
  1. Q Are non-stick cooking sprays healthy? Do they add anything to food I need to worry about?
  2. José J. Gaforio et al.; (2019); Virgin Olive Oil and Health: Summary of the III International Conference on Virgin Olive Oil and Health Consensus Report, JAEN (Spain) 2018.
  3. 3. Kate J Bowen et al.; (2019); Diets Enriched with Conventional or High-Oleic Acid Canola Oils Lower Atherogenic Lipids and Lipoproteins Compared to a Diet with a Western Fatty Acid Profile in Adults with Central Adiposity.

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Heather Johnson

Heather JohnsonFood influencer

Heather Johnson, better known as the Food Hussy, is a food & travel blogger with over 15 years of experience. She focuses on recipes that are restaurant copycats, done on air fryers and using Traeger smoker. Heather was the winner of Guy’s Grocery Games in August 2022.read full bio