What You Need To Know About Cooking Oil Smoke Points

What You Need To Know About Cooking Oil Smoke Points


Do you ever start heating up butter or oil on the stove, turn away for just a second (or, you know, sometimes a minute or two), and suddenly your butter or oil starts smoking in the pan? Eureka! it has reached a smoking point—now turn down the heat!

Cooking with Fats, Oils, and Their Smoking Points

The smoking point of oils and fats is just as it sounds: when the oil is heated, it begins to smoke at a certain temperature. While a smoking pan is never ideal in the kitchen, the oil or fat is giving a smoke signal that it is breaking down and releasing harmful free radicals and producing ignitable gases. (source) Just ask me about the time my friends and I caused a pan to go up in flames for 5 seconds (Dad, I hope you’re not reading this).

Additionally, heating too high can increase the rate of oxidization, which degrades the quality of the oil (read: make your oil rancid) and can cause problems with your blood and your heart. Overall, we want to avoid crossing the smoking point threshold.

We’ve looked at a few charts regarding oil and fat smoking points and combined them in the chart below. In ascending order, here are the smoke points of some oils and fats used for cooking:

Cooking oil or fat
Smoking point (Celsius)
Smoking point (Fahrenheit)
Unrefined flaxseed oil, unrefined safflower oil, and unrefined sunflower oil
Unrefined corn oil, unrefined high-oleic sunflower oil, extra virgin olive oil, unrefined peanut oil, semi-refined safflower oil, unrefined soy oil, unrefined walnut oil
Hemp seed oil
Butter, semi-refined canola oil, cold-pressed coconut oil, centrifuge-extracted coconut oil, unrefined sesame oil, semi-refined soy oil
Vegetable shortening; lard
360°; 370°
Chicken fat, duck fat
Macadamia nut oil
Expeller pressed canola oil
Refined canola oil, semi-refined walnut oil
Beef tallow; vegetable oil
205°; 205°-230°
400°; 400°-450°
Sesame oil
Cottonseed oil, grapeseed oil, virgin olive oil, almond oil
Hazelnut oil
Peanut oil, sunflower oil
Refined corn oil, palm oil, palm kernel oil, refined high-oleic sunflower oil, refined peanut oil, semi-refined sesame oil, refined soy oil, semi-refined sunflower oil
Olive pomace oil
Extra light olive oil
Beef tallow
Ghee (clarified butter)
Rice bran oil
Refined safflower oil
Avocado oil

In general, you should use oils with high smoking points for high-temperature cooking, and oils with low smoking points for lower temperature cooking and salad dressings. Be especially careful when you are looking to sear, sauté, deep-fry, or stir-fry, as they require high temperatures. Keep in mind what you’re cooking, how hot you want your cooking vessel (stove, oven, grill, etc.) to be, and what flavor you’d like to have. Then, choose your oil or fat accordingly.

Looking to try some new oils? Start Here with Wildly Organic Cooking Oils!

No matter what kind of cooking you’re doing, we have just the oils you need here at Wildly Organic! Try out some of our favorites:

Mary’s Sauté Oil

Try Mary’s Sauté Oil, this unique oil made by blending Organic Virgin Coconut Oil, Extra Virgin Organic Olive Oil and Organic Sesame Seed Oil. It’s great for sautéing in a skillet and it’s even great in dressings due to its unique, yet mild flavor.

Try Mary’s Sauté Oil in these recipes:

Coconut Oil

Wildly Organic carries three different types of coconut oil: Refined Coconut Oil, Cold-Pressed Coconut Oil, and Centrifuge Extracted Coconut Oil. If you aren’t sure which coconut oil is best for you, you can learn about Why All Coconut Oils Aren’t Created Equally (& how to find the best one!).

Coconut oil is so versatile since it has a high smoke point and is great for sautéing, frying, roasting and even baking! Coconut oil is also great to use for beauty applications and around the house. In fact, check out these 7 ways to use coconut oil around the house! Trust me, it’s a must-have in any household.

Try Wildly Organic Coconut Oil in these recipes:

Popcorn Oil

Made from Red Palm Oil and Organic Coconut Oil, Wildly Organic Popcorn Oil is for more than just topping your popcorn! Though, it does give popcorn a buttery taste without any of dairy! With its mildly buttery taste, you can also use this oil for stir-frying, baking and sautéing!

Try Wildly Organic Popcorn Oil in these recipes:

Red Palm Oil

Wildly Organic Red Palm Oil is sustainably sourced, RSPO-certified by the supplier, and minimally processed to preserve its many nutritional qualities. Red palm oil has been getting a bad reputation in recent years, but you can read all about our sustainably sourced palm oil to see how ours is different!

Red Palm Oil has a beautiful red-orange hue and a rich, earthy flavor. It’s great for sautéing and is a customer favorite in soups and stews!

Try Wildly Organic Red Palm Oil in these recipes:

Olive Oil

Olive oil is perhaps one of the most popular cooking oils found in most kitchens. But did you know that some olive oils are actually fake?  Don’t worry, Wildly Organic Olive Oil is the real deal! It’s produced by a co-op of small farmers through an extremely careful and rigorous process.

Olive oil is great for sautéing, marinades, salad dressings, and drizzling over finished dishes.

Try Wildly Organic Extra Virgin Olive Oil in these recipes:

Sesame Seed Oil

Wildly Organic Sesame Seed Oil is cold-pressed, never roasted, never toasted. It’s completely unrefined! The flavor is light, mild, and slightly nutty, with the gentle hint of tahini. Sesame Seed Oil is a wonderful oil for sautéing or stir-frying and is so delicious when used in salad dressings or drizzled over pasta or rice dishes. It also pairs well with other oils for a unique flavor. 

Try Wildly Organic Sesame Seed Oil in these recipes:

Now that you know the smoke points of different oils and how to use them, which oil will you try first?

The post What You Need To Know About Cooking Oil Smoke Points appeared first on Wildly Organic.

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Megan Toal is a content marketer in Chicago who enjoys writing for various media sources, especially about gluten-free food. A Jane of all trades and master of fun, she also likes swing dancing, traveling, and appreciating the arts. Megan is an avid reader and devours books faster than she does gluten-free cupcakes.