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Cooking Oil Smoke Point Chart

Lynn Grieger, RDN, CDCES, CHWC, CPT

The smoke point of an oil is the temperature at which it stops shimmering and starts smoking. The smoke point is also called the burning point of oil and can range from relatively low (325 F) to very high (520 F). Oil smoke can release chemicals that give food an undesirable burnt or bitter flavor and free radicals that can harm the body. 

When cooking with high heat, such as frying foods or using a wok, choose an oil with a higher smoke point, such as avocado, almond, peanut, sunflower, corn, or safflower oil.

Here's a chart of common oils and their smoke points:

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Source:  https://www.masterclass.com/articles/cooking-oils-and-smoke-points-what-to-know-and-how-to-choose

By Lynn Grieger, RDN, CDCES

For more information about cooking oils, visit the post Cooking Oils 101 and/or The Health Impact of Cooking Oils: A Comparison.

References:

  1. American Heart Association. Healthy Cooking Oils. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/healthy-cooking-oils  last reviewed 4-24-18; accessed 10-29-22

  2. University of Rochester Medical Center. Cooking Oils: Which one when and why? https://www.urmc.rochester.edu/news/publications/health-matters/cooking-oils-which-one-when-and-why posted 6-15-15; accessed 10-29-22

  3. Harvard Health Publishing. Harvard Medical School. The Truth About Fats: The Good, Bad, and In-between. https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good  published 4-12-22; accessed 10-29-22

  4. Bhat S, Maganja D, Huang L, Wu JHY, Marklund M. Influence of Heating during Cooking on Trans Fatty Acid Content of Edible Oils: A Systematic Review and Meta-Analysis. Nutrients. 2022 Apr 2;14(7):1489. doi: 10.3390/nu14071489. PMID: 35406103; PMCID: PMC9002916.

  5. National Institutes of Health. Office of Dietary Supplements. Omega-3 Fatty Acids Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ updated 7-18-22; accessed 10-29-22

  6. American Heart Association. Monounsaturated Fat. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats  last reviewed 6-1-15; accessed 10-29-22

  7. MasterClass. Cooking Oils and Smoke Points: What to Know and How to Choose the Right Cooking Oil

  8. https://www.masterclass.com/articles/cooking-oils-and-smoke-points-what-to-know-and-how-to-choose last updated 8-4-21; accessed 10-29-22.

  9. Spectrum. 1-2-3 Cooking; Using the Right Oil for the Right Reasons. https://welllifefm.com/wp-content/uploads/2017/04/oil_kitchen_guide.pdf  accessed 10-29-22

  10. Food Business News. Oil prices doubling, or even tripling, makes fry life a priority. https://www.foodbusinessnews.net/articles/18707-oil-prices-doubling-or-even-tripling-makes-fry-life-a-priority published 6-10-21; accessed 10-30-22.

  11. USDA Economic Research Service. Summary Findings Food Price Outlook 2022 and 2023. https://www.ers.usda.gov/data-products/food-price-outlook/summary-findings/  last updated 10-25-22; accessed 10-30-22.

  12. Heart-Healthy Oils: They're Not All Created Equal. Judith C. Thalheimer, RD, LDN. Today's Dietitian. Vol. 17 No. 2 P. 24. February 2015.