Oil Smoke Point Chart for Healthy Cooking

Healthiest Cooking Oil Comparison Chart with Smoke Points and Omega 3 Fatty Acid Ratios

Oil Smoke Point Chart

Deciding which healthy oil to use for the cooking task at hand can be a challenge. Here is a list of the healthiest oils along with their smoke points.

Cooking Oil Smoke Points ChartTrying 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 oils 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
(plus other relevant fat information)
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
[ (56% Omega 9), 80% Canola is GMO.]
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 11:1 high in saturated
Macadamia nut oil 199°C 390°F 1:1, 80% monounsaturated, (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 32:1
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

Ghee (Clarified Butter)

242°C

252°C

468°F

485°F

74% monosaturated, high in Omega 9

0:0, 62% saturated fat

Rice Bran Oil 254°C 490°F 21:1, Good source of vitamin E & antioxidants
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)
High in vitamin E.

 

 

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:

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