Cooking Oils
Cooking Oils and Their Smoke Points
Considerations: for high temperature cooking, select cooking oils with a high smoke point. For low temperature cooking, or adding to dishes and salad dressings, chose oils with a higher Omega-3 fatty acids since they promote healthy cells and decrease stroke and heart attack risk. They are also known for their anti-inflammatory action.
Although you need Omega-6 fatty acids to maintain cell wall integrity and provide energy for the heart, too much Omega-6 fatty acids can increase inflammation in the body. Also, cooking oils high in Omega 9 is a good way to go. Omega-9 fatty acids are considered to be "conditionally essential," which means that although your body produces them, they aren't produced in meaningful quantities.
Consuming omega-9 fatty acids such as oleic acid lowers the risk of heart attacks, arteriosclerosis, and aids in cancer prevention.
Baseline of Health Foundation, Written by: Jennifer Good
Cooking Oils / Fats |
Smoke Point °C |
Smoke Point °F |
Omega-6: Omega-3 Ratio
|
|---|---|---|---|
| Unrefined flaxseed oil | 107°C | 225°F | 1:4 |
| Unrefined safflower oil | 107°C | 225°F | 133:1 |
| Unrefined sunflower oil | 107°C | 225°F | 40:1 |
| Unrefined corn oil | 160°C | 320°F | 83:1 |
| 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 | 32:1 |
| 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 | 5:1 |
| Hemp seed oil | 165°C | 330°F | 3:1 |
| Butter | 177°C | 350°F | 9:1, Mostly saturated & monosaturated |
| Semirefined canola oil | 177°C | 350°F | 2:1 [ (56% Omega 9), 80% 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 | 138:1 |
| Semirefined soy oil | 177°C | 350°F | 8:1 |
| Vegetable shortening | 182°C | 360°F | mostly unhealthy saturated, Trans Fat |
| Lard | 182°C | 370°F | mostly unhealthy 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, 80% of Canola in US in GMO. |
| Semirefined walnut oil | 204°C | 400°F | 5:1 |
| 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 | 42:1 |
| Cottonseed oil | 216°C | 420°F | 54:1 |
| 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 | 32:1 |
| Sunflower oil | 227°C | 440°F | 40:1 |
| Refined corn oil | 232°C | 450°F | 83:1 |
| 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 | 32:1 |
| Semirefined sesame oil | 232°C | 450°F | 138:1 |
| Refined soy oil | 232°C | 450°F | 8:1 (most are GMO) |
| Semirefined sunflower oil | 232°C | 450°F | 40:1 |
| Olive pomace oil | 238°C | 460°F | 74% monosaturated, high in Omega 9 |
| Extra light olive oilGhee (Clarified Butter) | 242°C252°C | 468°F485°F | 74% monosaturated, high in Omega 90:0, 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) High in vitamin E. |