Cooking Oil Smoke Point Guide
Find the smoke point of any cooking oil and the best oils for frying, sauteing, baking, and salad dressings.
Oil Recommendation
The smoke point is the temperature at which a cooking oil begins to break down and produce visible smoke. Heating oil beyond its smoke point creates harmful compounds and unpleasant flavors.
Why smoke points matter:
- Above the smoke point, oils release acrolein and other toxic compounds.
- The flavor degrades, giving food a burnt or bitter taste.
- The nutritional value of the oil decreases.
- It can set off smoke alarms and create a fire hazard.
Smoke points of common cooking oils:
| Oil | Smoke Point | Best For |
|---|---|---|
| Avocado oil (refined) | 520°F / 271°C | Deep frying, high-heat searing |
| Rice bran oil | 490°F / 254°C | Stir-frying, deep frying |
| Light olive oil (refined) | 465°F / 240°C | Frying, roasting |
| Peanut oil | 450°F / 232°C | Deep frying, Asian cooking |
| Sunflower oil (refined) | 440°F / 227°C | Frying, baking |
| Canola oil | 400°F / 204°C | General cooking, baking |
| Coconut oil (refined) | 400°F / 204°C | Baking, medium-heat sauteing |
| Extra virgin olive oil | 375°F / 190°C | Low-heat sauteing, dressings |
| Butter | 350°F / 177°C | Light sauteing, baking |
| Coconut oil (unrefined) | 350°F / 177°C | Low-heat cooking, baking |
| Flaxseed oil | 225°F / 107°C | Dressings only, never heat |
Cooking method temperatures:
- Deep frying: 350-375°F (177-190°C)
- Stir-frying: 400-450°F (204-232°C)
- Sauteing: 320-375°F (160-190°C)
- Baking: 325-425°F (163-218°C)
- Salad dressings: No heat needed
Choose your oil based on your cooking method to ensure safety, flavor, and nutrition.