Find the right cooking oil for any temperature
| Oil | Smoke Point | Best For |
|---|---|---|
| Avocado Oil (Refined) | 520°F | High-heat cooking, grilling |
| Safflower Oil | 510°F | Deep frying, searing |
| Rice Bran Oil | 490°F | Stir-fry, deep frying |
| Ghee (Clarified Butter) | 485°F | High-heat cooking, Indian cuisine |
| Olive Oil (Light/Refined) | 465°F | Sauteing, frying |
| Peanut Oil | 450°F | Deep frying, Asian cooking |
| Corn Oil | 450°F | Frying, baking |
| Sunflower Oil | 440°F | Frying, baking |
| Sesame Oil | 410°F | Asian stir-fry, finishing |
| Canola Oil | 400°F | All-purpose cooking |
| Vegetable Oil | 400°F | Frying, baking |
| Coconut Oil (Refined) | 400°F | Baking, medium-heat cooking |
| Olive Oil (Extra Virgin) | 375°F | Low-heat, dressings, finishing |
| Coconut Oil (Virgin) | 350°F | Low-heat, baking |
| Walnut Oil | 320°F | Dressings, light sauteing |
| Butter | 302°F | Low-heat sauteing, baking |
| Flaxseed Oil | 225°F | Dressings only (no heat) |
Inputs
Result
Peanut oil smoke point (450°F) minus deep frying max (400°F) = +50°F safety margin, rated Good.
Inputs
Result
EVOO smoke point (375°F) is below the stir-fry range (400-500°F), giving a -125°F margin. This is unsafe — the oil will smoke and break down.
The smoke point is the temperature at which an oil begins to break down and produce visible smoke. When oil exceeds its smoke point, it releases harmful compounds, develops off-flavors, and loses nutritional value. Cooking below the smoke point is important for food safety and taste.
Avocado oil (refined) has one of the highest smoke points at 520°F (271°C), making it excellent for high-heat cooking methods like grilling and searing. Other high smoke point oils include safflower oil (510°F), rice bran oil (490°F), and ghee (485°F).
Yes, refined (light) olive oil has a smoke point of 465°F, making it suitable for most cooking methods including frying. Extra virgin olive oil has a lower smoke point of 375°F, but recent research shows it remains stable at moderate cooking temperatures due to its high antioxidant content.
When oil exceeds its smoke point, it begins to decompose. This produces acrolein and other harmful compounds, creates unpleasant bitter and burnt flavors, generates visible smoke and can trigger smoke alarms, and destroys beneficial fatty acids and antioxidants.
The best oils for deep frying (350-400°F) are peanut oil (450°F smoke point, classic flavor), canola oil (400°F, neutral and affordable), and sunflower oil (440°F, neutral). These oils have high smoke points, neutral flavors, and are cost-effective for the large quantities needed.
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Last Updated: Feb 13, 2026
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