Oils Smoke Points

Oils Smoke Points

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 oil107°C225°F1:04
Unrefined safflower oil107°C225°F133:01:00
Unrefined sunflower oil107°C225°F40:01:00
Unrefined corn oil160°C320°F83:01:00
Unrefined high-oleic sunflower oil160°C320°F40:1, 84% monosaturated
Extra virgin olive oil160°C320°F73% monounsaturated, high in Omega 9
Unrefined peanut oil160°C320°F32:01:00
Semirefined safflower oil160°C320°F133:1, (75% Omega 9)
Unrefined soy oil160°C320°F8:1 (most are GMO)
Unrefined walnut oil160°C320°F5:01
Hemp seed oil165°C330°F3:01
Butter177°C350°F9:1, Mostly saturated & monosaturated
Semirefined canola oil177°C350°F2:01:00 [ (56% Omega 9), Most canola is GMO.]
Coconut oil177°C350°F86% healthy saturated, lauric acid
(has antibacterial, antioxidant, and antiviral properties).
Contains 66% medium chain triglycerides (MCTs).
Unrefined sesame oil177°C350°F138:01:00
Semirefined soy oil177°C350°F8:01
Vegetable shortening182°C360°Fmostly unhealthy saturated, Trans Fat
Lard182°C370°F11:1 high in saturated
Macadamia nut oil199°C390°F1:1, 80% monounsaturated, (83% Omega-9)
Canola oil (Expeller Pressed)200°C400°F2:1, 62% monounsaturated, 32% polyunsaturated
Refined canola oil204°C400°F3:1, most canola in Australia is GMO
Semirefined walnut oil204°C400°F5:01
High quality (low acidity) extra virgin olive oil207°C405°F13:1, 74% monosaturated (71.3% Omega 9)
Sesame oil210°C410°F42:01:00
Cottonseed oil216°C420°F54:01:00
Grapeseed oil216°C420°F676:1, (12% saturated, 17% monounsaturated)
Virgin olive oil216°C420°F13:1, 74% monosaturated (71.3% Omega 9)
Almond oil216°C420°FOmega-6 only
Hazelnut oil221°C430°F75% monosaturated (no Omega 3, 78% Omega 9)
Peanut oil227°C440°F32:01:00
Sunflower oil227°C440°F40:01:00
Refined corn oil232°C450°F83:01:00
Palm oil232°C450°F46:1, mostly saturated and monosaturated
Palm kernel oil232°C450°F82% saturated (No Omega 3)
Refined high-oleic sunflower oil232°C450°F39:1, 84% monosaturated
Refined peanut oil232°C450°F32:01:00
Semirefined sesame oil232°C450°F138:01:00
Refined soy oil232°C450°F8:1 (most are GMO)
Semirefined sunflower oil232°C450°F40:01:00
Olive pomace oil238°C460°F74% monosaturated, high in Omega 9
Extra light olive oil242°C468°F74% monosaturated, high in Omega 9
Ghee (Clarified Butter)252°C485°F0:0, 62% saturated fat
Rice Bran Oil254°C490°F21:1, Good source of vitamin E & antioxidants
Refined Safflower oil266°C510°F133:1 (74% Omega 9)
Avocado oil271°C520°F12:1, 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



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.

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