Knowing the smoke point of oils and fats is important. This informational guide lists when common oils begin to break down and degrade. Making the proper selection will help optimize nutrition, taste, and safety in the kitchen.
Cooking oils are essential for deep frying and preventing food from sticking to pans. However, they all have limitations based on their composition. Do you know how to choose oil for different cooking applications and why? Using the smoke point is one of the most objective ways to make a selection, keeping function, health, and safety in mind.
For example, when cooking at high temperatures like stir-frying or deep frying, selecting an oil with a high smoke point is best to provide a comfortable buffer during the cooking process. You’ll also want to consider the duration, as a quick saute can use butter with a lower smoke point, but only because the time in the pan is not as long as pan-frying something like breaded chicken.
What does smoke point mean?
The smoke point temperature is when oil breaks down into free fatty acids and visibly produces smoke. This temperature, measured with a thermometer, varies between different oils, and all oils will smoke with prolonged heating. Maintaining this temperature can become unsafe and possibly start a fire if you reach the flashpoint of the oil.
Smoke point temperatures
| FAT / OIL | SMOKE POINT | APPLICATION |
|---|---|---|
| Butter | 300-350°F (149-175°C) | Saute, quick pan-fry, baking, roasting |
| Extra-Virgin Olive Oil | 325-410°F (163-210°C) | Saute, finishing oil, dressings, marinades, baking |
| Coconut Oil | 350-385°F (175-196°C) | Saute, pan-fry, baking, roasting |
| Sesame Oil | 350-410°F (175-210°C) | Saute, small amount for stir-frying |
| Vegetable Shortening | 360-410°F (180-210°C) | Baking, saute |
| Lard | 370°F (188°C) | Saute, pan-fry, baking, roasting, deep-frying |
| Grapeseed Oil | 390°F (195°C) | Saute, pan-fry, baking, roasting, dressings |
| Canola Oil | 400-450°F (204-230°C) | Searing, saute, pan-fry, stir-fry, baking, roasting, grilling, deep-frying |
| Vegetable Oil | 400-450°F (204-230°C) | Searing, saute, pan-fry, stir-fry, baking, roasting, grilling, deep-frying |
| Margarine | 410-430°F (210-221°C) | Saute, stir-fry, roasting |
| Corn Oil | 410-450°F (210-230°C) | Searing, saute, pan-fry, baking, roasting, grilling, deep-frying |
| Light/Refined Olive Oil | 425-465°F (218-241°C) | Saute, pan-fry, grilling, baking, roasting |
| Sunflower Oil | 440°F (230°C) | Searing, saute, pan-fry, baking, roasting, grilling, deep-frying |
| Peanut Oil | 440-450°F (227-230°C) | Searing, saute, pan-fry, stir-fry, baking, roasting, grilling, deep-frying |
| Clarified Butter | 450°F (230°C) | Saute, pan-fry, baking, roasting |
| Soybean Oil | 450-495°F (230-257°C) | Searing, saute, pan-fry, baking, roasting, grilling, deep-frying |
| Safflower | 510°F (265°C) | Searing, saute, pan-fry, baking, roasting, grilling, deep-frying |
| Avocado Oil, Refined | 520-570°F (271-299°C) | Saute, pan-fry, baking, roasting, grilling, dressings |
How composition affects smoke point
The structure of oils, especially free fatty acids, determines their suitability for high-temperature frying. By definition, fats are solid at room temperature, while oils remain liquid. Fats are made up of triglycerides, which are three fatty acids bonded to a glycerol molecule.
Most meat-based fats, such as butter, are high in saturated fats, while plant-based oils are high in unsaturated fats. The health benefits are better when cooking with plant-based oils. However, the taste of animal fats is more flavorful.
Smoke points change during cooking
When the oil is heated and in contact with, say, chicken on the stovetop, the smoke point, and recommended use duration reduce. The oil starts reacting with the other ingredients’ water to form more free fatty acids.
Unsaturated fatty acids also oxidize when heated. Fresher oil will have a higher smoke point and then lowers over time with continuous heating. The rate at how quickly oil breaks down into free fatty acids can be indicated by its smoke point.
Know the limit
Cooking oil at the smoke point can create undesirable flavors from the breakdown and release of a chemical called acrolein which gives burnt food its characteristic aroma and taste. In that case, you may want to consider high smoke point oil.
Selecting an oil
Typically vegetable-derived oil has a higher smoke point than animal-based fats. The exception is when cooking with olive oil, which is closer in smoke point to butter depending on the level of refinement and brand.
Another thing to consider is if you’re using refined versus unrefined oils. Refined oils remove impurities that contribute to smoking, which increases the smoke point.
David Randall says
Oops, “flouring”!
David Randall says
Thank you Jessica, for approaching cooking in a way equally scientific and culinary. (My late mom, who grew up in Paris, always said that cooking is chemistry.. you must understand how proteins, fats, starches, emusions, heat, salt, work together). That said, I’m curious that in your pot roast recipe (perfect), you recommend “olive oil” for browning. One wants a high temp for a quick sear of course. These days most serous cooks keep extra virgin types around, but forget that they are not suited to high heat. A refined, light OO has a high-ish smoke point, but as your research shows, EVOO does not. As I don’t want to cook (toughen) the meat during the sear,
I would avoid EVOO there. I keep peanut oil on hand, Canola if necessary (toxins, eh) and avocado on hand. Refined safflower seems usable. Many have peanut allergies (and should choose their Chinese restaurants carefully), but there are alternatives (even coconut, which shouldn’t flavor the food in that use). Also, the old technique of flooring the meat, with S/P, is not just for flavor or crustiness, but reduces spatter when the meat meets the hot pan.
Keep up the good work!
David
Siddharth Singh says
Hi jessica I liked yoiur webiste and your idea of spreading knowledge about food
By the way I am a food Technologist (hybrid of culinary arts and biotechnology science)
Glad to connect
Siddharth Singh
India
Jessica Gavin says
It’s a pleasure to meet you, Siddharth!
NJtoTX says
Not sure why, when I cook with avocado oil, the cast iron skillet starts smoking after a batch or two. Maybe I should switch to safflower.
Jessica Gavin says
How high of heat are you using?
Zhan Ye says
Hi, Ms. Jessica Gavin, I am Zhan Ye from China, it is inspiring to read you professional knowledge sharing here. I just want to know where are the data about the smoking point from? From the standard in US or from european union standard? Thank you very much!
Jessica Gavin says
Nice to meet you! The smoking point is based on US standard information for various oils.
Pat says
I love apple fritters, and hVe tried 6 different recipes. I found one that’s easy but I am not happy with frying with oil it burns on outside while raw on inside, I backed them still not good consistency . Should I try veg. Shortening
Jessica Gavin says
I don’t recommend vegetable shortening for deep-frying. What temperature are you frying the fritters? Perhaps the oil is too hot.
DAPHNE HINES says
Hi Jessica, I’m so thrilled to have come across your website. I am a cook and a cast iron cookware collector. This has truly helped me understand the science of the oils and fats. Thank you!
Jessica Gavin says
Nice to meet you, Daphne! I love that you are a chef and collect cast iron. Must be an unbelievable collection! So happy that I could help you in your culinary adventures.
Tess says
Jessica, you are blessed to be gifted to Teach Culinary Skills. 10 out of 10!
Jessica Gavin says
Thank you so much, Tess! Your comment means so much to me.
LJ says
Plant oils are definately not better health benefits, plant oils are highly chemically processed and full of PUFAs. Use butter, or, pure coconut oil if not.