It can be confusing to know which oils to cook with and how to ensure you get the most nutritional value from your food.
Most oils break down at high cooking temperatures. Once an oil reaches its smoke point it will break down and release free radicals. Free radicals cause damage to your cells and can cause inflammation within the body. Therefore it’s best to not heat oils. The fatty acid composition and stability of the fat can affect the smoke point of your oil, causing it to break down at higher or lower temperatures when exposed to heat, air, and light. Below is a chart of oils and their smoke point.
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 | 1:04 |
| Unrefined safflower oil | 107°C | 225°F | 133:01:00 |
| Unrefined sunflower oil | 107°C | 225°F | 40:01:00 |
| Unrefined corn oil | 160°C | 320°F | 83:01:00 |
| 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 | 32:01:00 |
| 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 | 5:01 |
| Hemp seed oil | 165°C | 330°F | 3:01 |
| Butter | 177°C | 350°F | 9:1, Mostly saturated & monosaturated |
| Semirefined canola oil | 177°C | 350°F | 2:01:00 [ (56% Omega 9), Most 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 | 138:01:00 |
| Semirefined soy oil | 177°C | 350°F | 8:01 |
| 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, most canola in Australia is GMO |
| Semirefined walnut oil | 204°C | 400°F | 5:01 |
| 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 | 42:01:00 |
| Cottonseed oil | 216°C | 420°F | 54:01:00 |
| 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 | 32:01:00 |
| Sunflower oil | 227°C | 440°F | 40:01:00 |
| Refined corn oil | 232°C | 450°F | 83:01:00 |
| 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 | 32:01:00 |
| Semirefined sesame oil | 232°C | 450°F | 138:01:00 |
| Refined soy oil | 232°C | 450°F | 8:1 (most are GMO) |
| Semirefined sunflower oil | 232°C | 450°F | 40:01:00 |
| 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 |
| Ghee (Clarified Butter) | 252°C | 485°F | 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) |
Source: jonbarron.org
Jon Barron’s Final Recommendation For Healthiest Cooking Oils:
“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. Alternatively, ghee is also good for high-temperature cooking. Make sure to look for organic, grass-fed ghee.”
Sally Fallon recommends the following
Source: Nourishing Traditions
The bottom line is to avoid processed vegetable oils. They are not the way nature intended. They are highly processed and unrecognisable by our body. Opt for organic, grass-fed butter or ghee for high-temperature cooking (especially on a stove top when temperatures are very high). Use organic virgin olive oil or coconut oil for salads and situations they do not require heat.
