All Cooking Oil Smoke Points – What’s The Best One?

What is a Cooking Oil Smoke Point?

The cooking oil smoke point refers to the temperature at which an oil begins to produce visible smoke when heated. This point marks when the oil begins to degrade, leading to the breakdown of flavor and nutritional properties.

It’s a critical factor to consider when selecting an oil for various cooking methods, as exceeding the smoke point can result in unpleasant flavors, harmful compounds in the air, and even potential health risks.

Different oils have different smoke points, with some suitable for high-temperature cooking such as frying, while others are better suited for low-heat applications like salad dressings or light sautéing. Understanding the smoke point of cooking oils is essential for achieving optimal cooking results and maintaining food quality.

Why do Smoke Points Matter?

Smoke points matter for several reasons, primarily revolving around food quality, flavor, and health considerations:

1. Flavor Preservation: When an oil reaches its smoke point, it starts to break down, emitting smoke and imparting a burnt or acrid taste to the food being cooked. Using oils with lower smoke points for high-temperature cooking can result in unpleasant flavors, affecting the taste of the dish.
2. Nutritional Integrity: Heating oil beyond its smoke point can lead to the degradation of its nutritional components, such as antioxidants and essential fatty acids. This degradation may result in a reduction of the oil’s health benefits, making it less nutritious than intended.
3. Formation of Harmful Compounds: Heating oils past their smoke points can cause the formation of harmful compounds. These compounds have been linked to various health issues depending on the oils being used.
4. Cooking Efficiency: Choosing oils with appropriate smoke points for specific cooking methods ensures cooking efficiency and food safety. Oils with high smoke points, like avocado oil or refined safflower oil, are better suited for deep-frying and high-heat cooking, while oils with lower smoke points, such as extra virgin olive oil or flaxseed oil, are more suitable for low-heat cooking or as finishing oils.

Understanding the smoke points of different oils allows cooks to make informed choices, optimizing cooking methods to preserve flavor, maintain nutritional integrity, and minimize health risks associated with overheating oils.

Refined vs Unrefined Oils

Refined and unrefined cooking oils represent two distinct categories with unique characteristics and applications in cooking.

Refined oils undergo processes like filtering, bleaching, and deodorizing to remove impurities and neutralize flavors, resulting in a more stable oil with a higher smoke point. These oils, such as refined soybean or canola oil, are ideal for high-temperature cooking methods like frying and baking, where a neutral flavor and high heat tolerance are desired.

In contrast, unrefined oils are minimally processed, retaining their natural flavors, colors, and nutrients. Examples include extra virgin olive oil and unrefined coconut oil. Unrefined oils typically have lower smoke points and may contain sediment or particles, making them better suited for low- to medium-heat cooking, salad dressings, and drizzling over finished dishes to add depth and flavor.

Understanding the distinctions between refined and unrefined oils empowers cooks to select the most appropriate oil for their culinary needs, balancing flavor, health benefits, and cooking techniques.

Oil Smoke Point Chart

Feel free to screenshot the image below to keep a chart of all oils and their relative smoke point! If the image isn’t loading, there’s also a text chart below.

When to Use High Smoke Point Oils

Searing

Searing involves quickly cooking food at very high temperatures to create a flavorful, caramelized crust on the surface while retaining moisture inside. When choosing oils for searing, it’s essential to select ones with high smoke points and neutral flavors to prevent the formation of off-flavors and maintain the integrity of the dish. Here are some oils commonly used for searing along with their relative smoke points:

1. Avocado Oil: Avocado oil has one of the highest smoke points among cooking oils, around 520°F. Its neutral flavor and ability to withstand high heat make it an excellent choice for searing various meats, fish, and vegetables without imparting unwanted tastes.
2. Clarified Butter: Clarified butter is butter that has been heated to remove water and milk solids, resulting in a high smoke point of approximately 450°F. It adds a rich, buttery flavor to seared dishes while providing a stable cooking fat suitable for high-heat cooking.
3. Refined Coconut Oil: Refined coconut oil has a smoke point of about 450°F and a mild flavor, making it suitable for searing meats, seafood, and vegetables. It adds a subtle coconut aroma without overwhelming the dish’s flavor profile.
4. Safflower Oil: Safflower oil boasts a high smoke point of around 450°F to 500°F, depending on the refinement process. Its neutral taste and ability to withstand high temperatures make it an excellent option for searing a variety of ingredients while maintaining their natural flavors.

Sauteing

Sauteing involves frying food quickly in a small amount of oil over medium to high heat. Choosing the right oil for sauteing is crucial to achieve the desired flavor and texture while avoiding the risk of burning or overheating the oil. Oils with high smoke points are best for sauteing, as they can withstand the higher temperatures involved in this cooking technique without producing smoke or developing off-flavors.

Some excellent choices for sauteing include:

1. Avocado Oil: With a high smoke point of around 520°F, avocado oil is an excellent option for sauteing. It has a mild flavor that won’t overpower the dish and can withstand high heat without burning.
2. Refined Coconut Oil: Refined coconut oil has a smoke point of about 450°F, making it suitable for sauteing at medium to high heat. It adds a subtle coconut flavor to dishes and works well with a variety of cuisines.
3. Grapeseed Oil: Grapeseed oil has a high smoke point of around 420°F and a neutral flavor, making it a versatile choice for sauteing vegetables, meats, and seafood. It’s also rich in polyunsaturated fats, which are considered heart-healthy.

Deep Frying

Deep frying requires oils with high smoke points and stable properties to withstand prolonged exposure to high temperatures. Using the right oil ensures that the food cooks evenly, absorbs minimal oil, and retains its flavor. Here are some oils commonly used for deep frying along with their relative smoke points:

1. Peanut Oil: Peanut oil is a popular choice for deep frying due to its high smoke point, typically around 450°F. It has a neutral flavor, which allows the natural taste of the food to shine through without imparting any unwanted tastes.
2. Canola Oil: Canola oil has a smoke point of approximately 400°F to 475°F, making it suitable for deep frying a variety of foods. It has a mild flavor and a high level of monounsaturated fats, making it a heart-healthy option for deep frying.
3. Soybean Oil: Soybean oil has a smoke point ranging from 450°F to 500°F, making it ideal for deep frying. It has a neutral flavor profile and a high smoke point, which allows it to maintain stability at high temperatures without breaking down or imparting off-flavors to the food.
4. Sunflower Oil: Refined sunflower oil has a smoke point of approximately 450°F, making it suitable for deep frying. It has a mild flavor and a high smoke point, which makes it an excellent choice for deep frying a variety of foods.

Stir Frying

Stir-frying is a high-heat cooking method that involves quickly cooking small pieces of ingredients in a wok or frying pan with a small amount of oil. The right oil for stir-frying should have a high smoke point to withstand the intense heat and impart minimal flavor to the dish. Here are some oils commonly used for stir-frying along with their relative smoke points:

1. Peanut Oil: Peanut oil is a popular choice for stir-frying due to its high smoke point, typically around 450°F. It has a neutral flavor, allowing the natural taste of the ingredients to shine through without overpowering them.
2. Sesame Oil: While toasted sesame oil has a lower smoke point and is usually used as a finishing oil, refined sesame oil has a higher smoke point of about 425°F, making it suitable for stir-frying. It adds a nutty aroma and flavor to dishes, enhancing their overall taste.
3. Canola Oil: Canola oil has a smoke point of approximately 400°F to 475°F, making it suitable for stir-frying. It has a mild flavor and a high smoke point, which allows it to maintain stability at high temperatures without breaking down or imparting off-flavors to the dish.
4. Sunflower Oil: Refined sunflower oil has a smoke point of around 450°F, making it suitable for stir-frying. It has a mild flavor and a high smoke point, which makes it an excellent choice for stir-frying a variety of ingredients.

When to Use Low Smoke Point Oils

Low smoke point cooking oils are best used for gentle cooking methods that involve low to medium heat, such as light frying or drizzling over finished dishes.

These oils, which include extra virgin olive oil, flaxseed oil, almond oil, and walnut oil, have delicate flavors and nutritional profiles that can be compromised by high temperatures. They are ideal for recipes where the natural taste of the oil can complement the dish, such as salad dressings, marinades, and dips.

Additionally, low smoke point oils are suitable for cooking techniques that require careful attention to temperature control, as heating them beyond their smoke points can result in the development of off-flavors and the degradation of beneficial nutrients. Therefore, using low smoke point cooking oils is recommended when gentle cooking methods and the preservation of delicate flavors are priorities.