Know Your Cooking Oil Smoke Points


Smoke Point Basic – Understand that a smoke point is the temperature at which an oil starts to smoke. – Cooking above this point can result in a burnt taste and harmful compounds.

High Smoke Point Oil – Avocado oil (520°F) is great for high-heat frying and grilling. – Refined safflower oil (450°F) is versatile and ideal for all-purpose cooking.

Medium Smoke Point Oil – Olive oil (375°F) works well for sautéing and roasting but avoid high-heat frying. – Canola oil (400°F) is a good all-rounder for various cooking methods.

Low Smoke Point Oil – Flaxseed oil (225°F) and walnut oil (320°F) are better for salad dressings or drizzling. – Use sesame oil (350°F) primarily as a flavor enhancer in stir-fries and Asian dishes.

Extra Virgin Olive Oil – Its lower smoke point makes it unsuitable for frying but perfect for drizzling. – Opt for "light" olive oil for frying as it has a higher smoke point.

Coconut Oil – Refined coconut oil (450°F) is better for high-heat cooking. – Unrefined coconut oil (350°F) imparts a coconut flavor, ideal for baking.

Grapeseed Oil – With a high smoke point (420°F) and neutral taste, it suits many cooking methods. – A great choice for homemade mayonnaise or deep frying.