Trying to find the healthiest cooking oil can be a daunting task. One one hand, you want to cook with an oil that has a high flash (smoke) point, but you also need to use a cooking oil that has a healthy balance of Omega 3 to Omega 6 fatty acids--and even better if the oil is loaded with antioxidants and vitamins! Knowing the smoke point of an oil is important because heating oil to the point where the oil begins to smoke produces toxic fumes and harmful free radicals. Check out our healthiest cooking oil comparison chart below to help alleviate the confusion!
Considerations: for high temperature cooking, select cooking oils with a high smoke point. For low temperature cooking, or adding to dishes and salad dressings, chose oils with a higher Omega-3 fatty acids since they promote healthy cells and decrease stroke and heart attack risk. They are also known for their anti-inflammatory action. Although you need Omega-6 fatty acids to maintain cell wall integrity and provide energy for the heart, too much Omega-6 fatty acids can increase inflammation in the body. Also, cooking oils high in Omega 9 is a good way to go. Omega-9 fatty acids are considered to be "conditionally essential," which means that although your body produces them, they aren't produced in meaningful quantities. Consuming omega-9 fatty acids such as oleic acid lowers the risk of heart attacks, arteriosclerosis, and aids in cancer prevention.
|
Cooking Oils / Fats |
Smoke Point °C |
Smoke Point °F |
Omega-6: Omega-3 Ratio |
|---|---|---|---|
|
Unrefined flaxseed oil |
107°C |
225°F |
1:4 |
|
Unrefined safflower oil |
107°C |
225°F |
133:1 |
|
Unrefined sunflower oil |
107°C |
225°F |
40:1 |
|
Unrefined corn oil |
160°C |
320°F |
83:1 |
|
Unrefined high-oleic sunflower oil |
160°C |
320°F |
40:1, 84% monosaturated |
|
Extra virgin olive oil |
160°C |
320°F |
73% monounsaturated, high in Omega 9 |
|
Unrefined peanut oil |
160°C |
320°F |
32:1 |
|
Semirefined safflower oil |
160°C |
320°F |
133:1, (75% Omega 9) |
|
Unrefined soy oil |
160°C |
320°F |
8:1 (most are GMO) |
|
Unrefined walnut oil |
160°C |
320°F |
5:1 |
|
Hemp seed oil |
165°C |
330°F |
3:1 |
|
Butter |
177°C |
350°F |
9:1, Mostly saturated & monosaturated |
|
Semirefined canola oil |
177°C |
350°F |
2:1 |
|
Coconut oil |
177°C |
350°F |
86% healthy saturated, lauric acid (has antibacterial, antioxidant, and antiviral properties). Contains 66% medium chain triglycerides (MCTs). |
|
Unrefined sesame oil |
177°C |
350°F |
138:1 |
|
Semirefined soy oil |
177°C |
350°F |
8:1 |
|
Vegetable shortening |
182°C |
360°F |
mostly unhealthy saturated, Trans Fat |
|
Lard |
182°C |
370°F |
mostly unhealthy saturated |
|
Macadamia nut oil |
199°C |
390°F |
1:1, 80% monosaturated, (83% Omega-9) |
|
Canola oil (Expeller Pressed) |
200°C |
400°F |
2:1, 62% monounsaturated, 32% polyunsaturated |
|
Refined canola oil |
204°C |
400°F |
3:1, 80% of Canola in US in GMO. |
|
Semirefined walnut oil |
204°C |
400°F |
5:1 |
|
High quality (low acidity) extra virgin olive oil |
207°C |
405°F |
13:1, 74% monosaturated (71.3% Omega 9) |
|
Sesame oil |
210°C |
410°F |
42:1 |
|
Cottonseed oil |
216°C |
420°F |
54:1 |
|
Grapeseed oil |
216°C |
420°F |
676:1, (12% saturated, 17% monounsaturated) |
|
Virgin olive oil |
216°C |
420°F |
13:1, 74% monosaturated (71.3% Omega 9) |
|
Almond oil |
216°C |
420°F |
Omega-6 only |
|
Hazelnut oil |
221°C |
430°F |
75% monosaturated (no Omega 3, 78% Omega 9) |
|
Peanut oil |
227°C |
440°F |
32:1 |
|
Sunflower oil |
227°C |
440°F |
40:1 |
|
Refined corn oil |
232°C |
450°F |
83:1 |
|
Palm oil |
232°C |
450°F |
46:1, mostly saturated and monosaturated |
|
Palm kernel oil |
232°C |
450°F |
82% saturated (No Omega 3) |
|
Refined high-oleic sunflower oil |
232°C |
450°F |
39:1, 84% monosaturated |
|
Refined peanut oil |
232°C |
450°F |
2:1 |
|
Semirefined sesame oil |
232°C |
450°F |
138:1 |
|
Refined soy oil |
232°C |
450°F |
8:1 (most are GMO) |
|
Semirefined sunflower oil |
232°C |
450°F |
40:1 |
|
Olive pomace oil |
238°C |
460°F |
74% monosaturated, high in Omega 9 |
|
Extra light olive oil |
242°C |
468°F |
74% monosaturated, high in Omega 9 |
|
Rice Bran Oil |
254°C |
490°F |
21:1, Good source of vitamin E & antioxidants |
|
Soybean oil |
257°C |
495°F |
8:1 (most are GMO) |
|
Refined Safflower oil |
266°C |
510°F |
133:1 (74% Omega 9) |
|
Avocado oil |
271°C |
520°F |
12:1, 70% monosaturated, (68% Omega-9 fatty acids) |
Jon Barron's Final Recommendation For Healthiest Cooking Oils:
The bottom line is that when possible, buy and use organic, unrefined, cold-processed vegetable oils. Use extra virgin olive oil in salads or to add to cooked foods, but not for high temperature cooking. Unrefined walnut oil is also good, but again only for low temperature uses.
You can use virgin coconut oil (high in beneficial saturated fats and medium chain triglycerides) for most mid-temperature cooking. However, coconut oil has a smoke point of about 350 degrees F (171 C), which means it is not suitable for high temperature cooking. Other choices include virgin olive oil and even butter in small amounts.
Use avocado oil for high temperature cooking. Avocado oil has a very high smoke point by comparison to other cooking oils. It will not burn or smoke until it reaches 520 F (271 C), which is ideal for searing meats and frying in a Wok. Another good cooking oil is rice bran oil 495 F(257 C). Again, look for organic, cold-processed oil.
Additional Articles on Cooking Oils:
This article is the best, I have spent so muuch time investigating and trying to figure out cooking oils and you broke it down quite simply. Thank You!
Thank you Jon for the most complete list
of cooking oils I have seen. Very helpful.
Best regards
Toone Elzink
What are your thoughts on palm fruit oil? Besides being great for high heat cooking- it is also rich in vitamin A, beta-carotene, and vitamin E- tocotrienols. Also has a better shelf life than a lot of other oils.
Thanks for this list! Good information here. I am just getting to know Camelina Oil, grown by Three Farmers, SK. The oil is non-GMO, cold-pressed, contains Omegas 3 and 6, Vit E. Smoke point: 475.
Greetings,
Sonja
What is important to mention is that both omega-6 and omega-3 compete for the same metabolic enzyme in the body. Maintaining a ratio of these two is ismportant for maintaining a healthy cardiovascular health. Amounts of omega-6 injected has clinically been proven to be insignificant because almost all junk food contain omega-6 anyway--we are getting too much omega-6. As a result, omega-6 is a factor in affecting our metabolic and inflammatory state. Omega-3 has greater factors of health benefits then omega-6. Some authors suggest a ratio or omega6:omega3 from 1:1 to 4:1. Some even suggest 4:1. Typical Western diet would contain 10:1 to 30:1. Source: google
This list makes no sense. Several oils are listed multiple times. Safflower oil, for example, is listed as unrefined safflower oil, refined safflower oil and just safflower oil. What is just 'safflower oil'?
There are different ways of processing oil; these differences are very important to understanding how they impact your health. I suggest the following articles for a better understanding:
http://www.jonbarron.org/article/fats-and-oils-made-simple
http://www.jonbarron.org/article/refined-death
which oil is better in respect of smoke pont ?(high or low)
There is a brief explanation at the top of the page. For more information, here is a great article all about fats and oils: http://www.jonbarron.org/article/fats-and-oils-made-simple
Thank you so much Jon. I have done a lot of research on cooking with oils and your information seems to be the most accurate and very well explained.
Thank you Julie!
Are smoke points also relevant in baking - for example, baking a cake made with olive oil and baked at 350 F - or is this strictly of concern when cooking on a stovetop (frying/sautéeing)???
Hi Norma,
Yes, the smoke point of an oil or fat is the temperature at which it begins to break down to glycerol and free fatty acids, and produce bluish smoke. The glycerol is then further broken down to acrolein which is a component of the smoke. The smoke point also marks the beginning of both flavor and nutritional degradation.