Avocado oil, when refined, has the highest smoke point of any common cooking oil at 520°F (271°C). That single fact answers the question behind most searches that land on this page. But choosing the right oil goes beyond one number. The smoke point, which is the temperature at which an oil stops shimmering and starts smoking, determines whether your food turns out golden and crisp or bitter and hazy. Below you will find a complete smoke point chart for 30+ oils and fats, followed by detailed breakdowns of every oil you are likely to use in a home or professional kitchen. As of March 2026, this guide reflects the most current data from the USDA FoodData Central database, the Institute of Shortening and Edible Oils (ISEO), and peer-reviewed food science sources.
Complete Smoke Point of Oils Chart (30+ Oils and Fats)
This table covers refined and unrefined versions of every major cooking oil and fat. Temperatures can vary by brand, batch, and storage conditions, so treat these as reliable ranges rather than absolutes.
| Oil or Fat | Smoke Point (°F) | Smoke Point (°C) | Best Use | Flavor Profile |
|---|---|---|---|---|
| Avocado Oil (Refined) | 480-520 | 249-271 | Deep frying, searing, grilling | Mild, buttery |
| Safflower Oil (Refined) | 475-510 | 246-266 | Deep frying, stir-frying | Neutral |
| Rice Bran Oil | 450 | 232 | Deep frying, stir-frying | Mild, slightly nutty |
| Ghee (Clarified Butter) | 450-485 | 232-252 | Searing, sauteing, Indian cooking | Rich, nutty |
| Olive Oil (Refined / Light) | 390-468 | 199-242 | Sauteing, pan frying, baking | Neutral |
| Peanut Oil (Refined) | 450 | 232 | Deep frying, wok cooking | Mild, slightly nutty |
| Soybean Oil | 450 | 232 | Deep frying, baking | Neutral |
| Sunflower Oil (Refined) | 440-450 | 227-232 | Frying, roasting, baking | Neutral |
| Corn Oil | 400-450 | 204-232 | Deep frying, baking | Neutral, mild corn |
| Refined Coconut Oil | 400-450 | 204-232 | Baking, sauteing, curries | Neutral (refined) |
| Canola / Rapeseed Oil | 400-475 | 204-246 | All-purpose frying, baking | Neutral |
| Almond Oil (Refined) | 430 | 221 | Sauteing, baking | Mild, slightly sweet |
| Hazelnut Oil | 425 | 218 | Sauteing, baking, finishing | Rich, toasty hazelnut |
| Grapeseed Oil | 390-420 | 199-216 | Stir-frying, sauteing | Very neutral, clean |
| Macadamia Oil | 400-413 | 204-212 | Sauteing, baking | Buttery, mild |
| Sesame Oil (Refined) | 410 | 210 | Stir-frying, Asian dishes | Mild sesame |
| Vegetable Oil (Blend) | 400 | 204 | General frying, baking | Neutral |
| Beef Tallow | 400 | 204 | Deep frying, roasting | Beefy, savory |
| Avocado Oil (Unrefined) | 350-400 | 177-204 | Medium-heat sauteing, dressings | Grassy, avocado-forward |
| Extra Virgin Olive Oil | 325-410 | 163-210 | Low-medium heat, dressings, finishing | Peppery, fruity, grassy |
| Pumpkin Seed Oil | 320 | 160 | Finishing, salad dressings | Nutty, earthy, intense |
| Lard | 370 | 188 | Frying, baking pie crusts | Mild pork |
| Shortening | 360 | 182 | Baking, frying | Neutral |
| Butter | 302-350 | 150-177 | Low-heat sauteing, baking | Rich, creamy |
| Unrefined Coconut Oil | 350 | 177 | Baking, low-heat cooking | Strong coconut |
| Sesame Oil (Unrefined / Toasted) | 350 | 177 | Finishing, dressings, dipping sauces | Deep, toasty, nutty |
| Walnut Oil | 320 | 160 | Finishing, salads, baking | Rich walnut oil cooking guide, slightly bitter |
| Hemp Seed Oil | 300-330 | 149-166 | Cold use only, smoothies | Earthy, grassy |
| Pistachio Oil | 250 | 121 | Cold use only, finishing | Sweet, bright pistachio |
| Almond Oil (Unrefined) | 225 | 107 | Cold use only, finishing | Mild almond, sweet |
| Flaxseed Oil | 225 | 107 | Cold use only, smoothies | Earthy, fishy when heated |
| Argan Oil | 420 | 216 | Sauteing, finishing, tagines | Toasty, nutty |
What Is a Smoke Point? The Science Behind the Smoke
The smoke point is the exact temperature at which an oil begins to produce a continuous stream of bluish smoke. At this threshold, the triglycerides in the oil break down into glycerol and free fatty acids. The glycerol further decomposes into acrolein, a compound responsible for the acrid smell and bitter taste of overheated oil.
A 2018 study published in the journal Acta Scientific Nutritional Health by researchers at De Montfort University found that the rate of toxic aldehyde production varies significantly across oil types. Oils high in polyunsaturated fats (like sunflower and corn oil) produced 2-3 times more aldehydes than oils high in monounsaturated fats (like olive and avocado oil) when heated beyond their smoke points. This means choosing the right oil for high-heat cooking is a matter of kitchen safety, not just flavor.
Three factors determine an oil's smoke point:
- Refinement level. Refined oils have had free fatty acids, minerals, and enzymes removed through filtering and bleaching. Fewer impurities mean a higher smoke point. Unrefined (virgin, cold-pressed oils guide) oils retain these compounds, which lower the threshold
- Fatty acid composition. Monounsaturated fats (oleic acid) resist heat better than polyunsaturated fats (linoleic and linolenic acids). That is why avocado oil, which is roughly 70% oleic acid, handles extreme heat so well
- Free fatty acid content. As oils age or get reused, free fatty acids accumulate and the effective smoke point drops. The ISEO reports that fresh refined soybean oil smokes at 464°F, but after 3-4 frying cycles, that number can fall by 20-30°F
Avocado Oil Smoke Point: The Highest of Any Common Cooking Oil
Refined avocado oil reaches 480-520°F (249-271°C), placing it at the top of any smoke point chart. I keep a bottle on the counter specifically for cast iron searing and high-heat roasting because nothing else performs as consistently at those temperatures.
Unrefined (virgin) avocado oil sits lower at 350-400°F (177-204°C), still respectable for medium-heat sauteing. The difference comes down to processing: refining removes the chlorophyll and volatile compounds that burn at lower temperatures.
Best uses for avocado oil: Searing steaks at 500°F+, deep frying at 375°F, roasting vegetables at 425-450°F, grilling. Its mild, slightly buttery flavor stays neutral even at high heat. At vomFASS, our avocado oil is cold-pressed and unrefined, making it ideal for medium-heat cooking and finishing dishes where you want that grassy avocado character to come through.
Olive Oil Smoke Point: Extra Virgin, Virgin, and Refined
Olive oil is the most misunderstood oil smoke points. Many home cooks believe extra virgin olive oil (EVOO) cannot be used for any heat cooking. That is wrong.
Extra virgin olive oil has a smoke point range of 325-410°F (163-210°C). The wide range reflects quality differences: a fresh, high-quality EVOO with low free fatty acid content (under 0.3%) will reach the higher end, while a lower-grade EVOO closer to the 0.8% acidity limit will smoke earlier.
A 2018 study in the ACTA Scientific Nutritional Health journal by Dr. Simon Poole and colleagues found that EVOO actually produces fewer harmful polar compounds and aldehydes when heated than canola, grapeseed, or sunflower oil, even when used at temperatures above its stated smoke point. The natural antioxidants (polyphenols, tocopherols) in EVOO protect against oxidation during cooking.
Refined (light) olive oil reaches 390-468°F (199-242°C), making it suitable for pan frying and oven roasting. Virgin olive oil falls between the two at roughly 420°F (216°C).
Best uses for extra virgin olive oil: Sauteing at low to medium heat, roasting under 400°F, salad dressings, bread dipping, finishing pasta. VomFASS carries over a dozen infused extra virgin olive oils, from basil to white truffle, each best used as finishing oils to preserve their flavor.
Coconut Oil Smoke Point: Refined vs. Unrefined
Refined coconut oil: 400-450°F (204-232°C). Unrefined (virgin) coconut oil: 350°F (177°C). The gap is significant. Refined coconut oil has had the coconut proteins and volatile acids removed, which raises the threshold and also strips most of the coconut flavor.
Coconut oil is roughly 82% saturated fat, according to the USDA FoodData Central database (NDB #04047). Those saturated chains resist oxidation better than polyunsaturated fats, which makes coconut oil chemically stable even near its smoke point. But saturated fat intake remains a contested topic in nutrition science.
Best uses for coconut oil: Unrefined for baking (cookies, cakes, and Thai curries below 350°F where you want the coconut aroma). Refined for stir-frying and sauteing at higher heats. I use refined coconut oil for popping popcorn at 400°F, which gives a subtle richness without any coconut taste.
Canola Oil Smoke Point
Canola oil (refined rapeseed oil) has a smoke point of 400-475°F (204-246°C), with most standard brands landing around 400°F. High-oleic varieties push closer to 475°F because they contain more monounsaturated fat and fewer polyunsaturated fatty acids.
Canola is one of the most versatile cooking oils. Its neutral flavor profile means it disappears into baked goods, stir-fries, and deep-fried foods. At roughly $0.10 per ounce at grocery stores, it is also among the cheapest high-heat options available.
Best uses: All-purpose frying, baking (cakes, muffins, quick breads), stir-frying, and anywhere you want the seasoning or ingredients to be the star rather than the oil.
Sesame Oil Smoke Point
Refined sesame oil reaches 410°F (210°C), while unrefined (toasted) sesame oil drops to 350°F (177°C). That is a 60°F difference, and mixing them up in a hot wok will produce smoke fast.
Toasted sesame oil is one of the most flavor-forward finishing oils in Asian cooking. A few drops added after cooking transform a simple bowl of rice or noodle soup. But it should never be your primary cooking fat for high-heat wok work. For stir-frying, use refined sesame oil or a neutral oil, then finish with a teaspoon of toasted sesame oil off the heat.
vomFASS also carries a ginger sesame oil and an organic sesame oil, both of which are best used as finishing oils.
Grapeseed Oil Smoke Point
Grapeseed oil has a smoke point of 390-420°F (199-216°C). It is a byproduct of winemaking: grape seeds are pressed after the juice has been extracted for wine. The resulting oil is very neutral, almost flavorless, making it popular for sauteing, stir-frying, and as a base for homemade mayonnaise.
One concern with grapeseed oil: it is high in omega-6 polyunsaturated fats (roughly 70% linoleic acid). While omega-6 is an essential fatty acid, most Western diets already have an omega-6 to omega-3 ratio far above the recommended 4:1 or lower. For daily use, oils with more monounsaturated fat (olive, avocado, canola) may be a better choice.
Best uses: Stir-frying, sauteing, baking, homemade salad dressings, and mayonnaise. Its clean flavor will not compete with herbs and spices.
Peanut Oil Smoke Point
Refined peanut oil has a smoke point of 450°F (232°C). Unrefined peanut oil sits lower at 320-350°F (160-177°C).
There is a reason every Thanksgiving deep-fried turkey recipe calls for peanut oil: it maintains stability at 350-375°F for the 45+ minutes needed to fry a full bird. The mild nutty flavor adds a subtle depth to fried chicken, tempura, and doughnuts that neutral oils lack.
Note on allergens: refined peanut oil has had the peanut proteins removed and the FDA does not require allergen labeling for it. According to a 2010 study in the Journal of Allergy and Clinical Immunology, highly refined peanut oil did not provoke reactions in peanut-allergic individuals. Unrefined or "gourmet" peanut oil, however, retains those proteins and can trigger allergic reactions.
Best uses: Deep frying (turkey, chicken, doughnuts), wok cooking, and any dish where you want a subtle nuttiness.
Vegetable Oil Smoke Point
Vegetable oil is typically a blend of soybean, canola, corn, and/or sunflower oils. Its smoke point sits around 400°F (204°C), depending on the exact blend. The label "vegetable oil" does not refer to a single plant source.
Vegetable oil is the budget workhorse of commercial kitchens. It is neutral, cheap, and handles deep frying temperatures without issues. For home use, it performs fine for occasional frying, but I prefer canola or avocado oil for daily cooking because they have better fatty acid profiles (more monounsaturated, less omega-6).
Sunflower Oil Smoke Point
Refined sunflower oil reaches 440-450°F (227-232°C). Unrefined sunflower oil drops to about 320°F (160°C). High-oleic sunflower oil, which has been bred to contain more monounsaturated fat, hits 471°F (244°C) according to ISEO data.
Standard sunflower oil is high in polyunsaturated fats, similar to grapeseed. The high-oleic variety flips the ratio, making it more stable under heat and closer in profile to olive oil. If you see "high-oleic" on the label, that version is the better pick for frying.
Best uses: Frying, roasting, baking. The neutral flavor makes it interchangeable with canola in most recipes.
Safflower Oil Smoke Point
Refined safflower oil ranges from 475-510°F (246-266°C), making it the second-highest smoke point oil after avocado. It is almost entirely flavorless, which makes it popular for deep frying and commercial food production.
Like sunflower oil, safflower comes in standard and high-oleic varieties. High-oleic safflower is more shelf-stable and produces fewer free radicals at high temperatures. The standard variety is roughly 75% linoleic acid, while high-oleic versions invert that to 75% oleic acid.
Butter and Ghee Smoke Points
Butter smokes at 302-350°F (150-177°C). The low number comes from milk solids (proteins and sugars) that burn easily. Ghee (clarified butter) removes those milk solids, pushing the smoke point up to 450-485°F (232-252°C).
Ghee is a staple in Indian cooking for exactly this reason. You get the rich, nutty flavor of browned butter with the heat stability of a refined oil. I use ghee for searing scallops and making dosas, two applications where butter would burn instantly.
To make ghee at home: melt unsalted butter over medium-low heat, skim the foam (casein), and strain the clear golden liquid through cheesecloth. The milk solids left behind are what would cause smoking at low temperatures.
Specialty and Nut Oils: Lower Smoke Points, Bigger Flavors
These oils are not designed for high-heat cooking. They are finishing oils, salad oils, and flavor bombs that shine when used cold or at very low temperatures.
- Walnut oil (320°F / 160°C): Rich, slightly bitter walnut flavor. Excellent drizzled over roasted beet salads, blue cheese, or oatmeal. Spoils quickly due to high polyunsaturated fat content. Store in the refrigerator
- Pistachio oil (250°F / 121°C): Bright green, sweet, and intensely nutty. Use on vanilla ice cream, roasted vegetables (after cooking), or in vinaigrettes. Never heat this oil
- Almond oil (unrefined) (225°F / 107°C): Mildly sweet with a clean almond flavor. Best in baking (no-heat applications), smoothies, and as a salad dressing base. Refined almond oil reaches 430°F and can handle sauteing
- Flaxseed oil (225°F / 107°C): Very high in omega-3 fatty acids (ALA), but extremely heat-sensitive. Never cook with flaxseed oil. Add to smoothies, yogurt, or cold oatmeal after cooking
- Pumpkin seed oil (320°F / 160°C): Deep green, earthy, and bold. A classic Austrian finishing oil for soups, salads, and vanilla ice cream. The vomFASS Styrian pumpkin seed oil comes from the Steiermark region of Austria, where pumpkin seed oil has been produced since the 18th century
- Hazelnut oil (425°F / 218°C): An exception among nut oils. Its relatively high smoke point means it can handle light sauteing. Pairs with chocolate, roasted meats, and autumn vegetables
- Argan oil (420°F / 216°C): Another higher-heat nut oil. Toasty and nutty, used in Moroccan tagines and couscous dishes. Culinary argan oil is made from roasted kernels and has a darker color than cosmetic-grade argan oil
Infused Oils and Their Smoke Points
Infused oils (garlic olive oil, chili oil, herb oils) inherit the smoke point of their base oil, minus 10-20°F due to the added particulates from the infusion. For example, a garlic extra virgin olive oil will smoke around 310-390°F rather than the 325-410°F of a plain EVOO.
This makes most infused oils best for finishing, drizzling, or very light sauteing. VomFASS carries a full range of infused oils, including rosemary, lemon, jalapeno, and smoky BBQ. These are best added after cooking or during the final 30 seconds of a saute.
How to Choose the Right Oil for Your Cooking Method
Matching oil to method is simpler than most guides make it. Here is a quick-reference breakdown by cooking technique:
Deep frying (350-375°F): Peanut oil, refined avocado oil, canola oil, or refined sunflower oil. You need an oil that can sustain 30+ minutes at these temperatures without breaking down. Peanut oil is my default for deep frying because of the flavor it adds.
Stir-frying / wok cooking (400-450°F): Refined avocado oil, peanut oil, or refined sesame oil. Wok cooking requires brief but intense heat. Use refined sesame oil as the cooking fat, and add a splash of toasted sesame oil at the end.
Pan searing (450-500°F): Refined avocado oil or ghee. These are the only common kitchen fats that hold up to screaming-hot cast iron without smoking immediately.
Oven roasting (375-425°F): Extra virgin olive oil, canola oil, or refined coconut oil. At standard roasting temperatures, EVOO performs well despite the misconception that it cannot be heated.
Sauteing (275-350°F): Extra virgin olive oil, butter, unrefined coconut oil, or hazelnut oil. Medium-heat cooking gives you the widest range of oil choices.
Baking (325-375°F): Canola oil, refined coconut oil, butter, or vegetable oil. Neutral oils produce tender crumbs without competing flavors.
Salad dressings and finishing (no heat): Extra virgin olive oil, walnut oil, pistachio oil, pumpkin seed oil, toasted sesame oil. This is where specialty oils shine.
Refined vs. Unrefined Oils: Which Should You Buy?
A common question: "Should I buy refined or unrefined?" The answer depends on what you are cooking.
Refined oils go through processes like degumming, neutralizing, bleaching, and deodorizing. These steps strip out free fatty acids, pigments, and volatile compounds. The result is a higher smoke point, longer shelf life, and neutral flavor. The tradeoff: you lose many of the antioxidants, polyphenols, and micronutrients present in the original oil.
Unrefined oils (labeled virgin, extra virgin, cold-pressed, or expeller-pressed) retain those beneficial compounds. They have more flavor, more color, and more nutritional value. But they smoke sooner, and they spoil faster.
My recommendation: Keep two oils in your kitchen at minimum. One refined, high-smoke-point oil for frying and searing (avocado, canola, or peanut). One high-quality unrefined oil for finishing and low-heat cooking (extra virgin olive oil is the obvious pick). Then add specialty oils as your palate develops: a sesame oil for Asian dishes, a walnut oil for salads, a truffle oil for pasta.
Storing Cooking Oils to Preserve Their Smoke Points
Oil quality degrades over time, and storage conditions directly affect the smoke point. Here is how to keep your oils performing at their best:
- Keep oils away from light. UV light accelerates oxidation. Dark glass bottles or tin containers are ideal. If your oil comes in a clear bottle, store it inside a cabinet
- Store in a cool place. Heat accelerates rancidity. A pantry or cupboard away from the stove is better than the counter next to the range. Nut oils (walnut, pistachio, pumpkin seed) should go in the refrigerator after opening
- Seal tightly. Oxygen exposure increases free fatty acid formation, which lowers the smoke point. Replace caps immediately after pouring
- Do not reuse frying oil more than 2-3 times. Each heating cycle breaks down fatty acids and accumulates polar compounds. The ISEO found that after 4 frying cycles, soybean oil's smoke point dropped 20-30°F. Filter between uses and discard oil that smells off or looks dark
- Check expiration dates. Most refined cooking oils last 12-18 months unopened. Unrefined oils typically last 6-12 months. Nut oils may last only 3-6 months once opened
Health Considerations: Beyond the Smoke Point
Smoke point is the most visible factor, but two other measurements matter for health:
Oxidative stability. This measures how resistant an oil is to forming harmful compounds (aldehydes, polar compounds) under heat. A 2018 Australian study at De Montfort University tested 10 common cooking oils at 356°F and 464°F over 6 hours. Extra virgin olive oil produced the fewest polar compounds and aldehydes, while canola and grapeseed oil produced more. The study challenged the common belief that EVOO is bad for cooking.
Fatty acid profile. The American Heart Association recommends replacing saturated fats with monounsaturated and polyunsaturated fats. Oils high in monounsaturated fat (olive, avocado, canola, peanut, almond) are generally considered the healthiest for regular use. Oils high in omega-3 polyunsaturated fats (flaxseed, walnut) provide different benefits but should not be heated.
My approach: I use extra virgin olive oil for 80% of my cooking (sauteing, roasting, dressings). For the rare occasions I need a screaming-hot pan, I reach for avocado oil or ghee. This keeps both the flavor and the nutrition profile in a good range.
Frequently Asked Questions About Oil Smoke Points
What oil has the highest smoke point?
Refined avocado oil has the highest smoke point of commonly available cooking oils at 480-520°F (249-271°C). Refined safflower oil comes in second at 475-510°F (246-266°C).
Is avocado oil good for high-heat cooking?
Yes. Refined avocado oil is the single best option for high-heat cooking due to its 520°F smoke point and high monounsaturated fat content (roughly 70% oleic acid), which resists oxidation. Unrefined avocado oil works for medium-heat applications up to 400°F.
What is the smoke point of extra virgin olive oil?
Extra virgin olive oil has a smoke point between 325°F and 410°F (163-210°C). High-quality EVOO with low acidity (under 0.3%) reaches the upper end of that range. Despite common belief, EVOO is safe and performs well for sauteing and oven roasting at standard temperatures.
Does coconut oil have a high smoke point?
Refined coconut oil has a moderate-to-high smoke point of 400-450°F (204-232°C). Unrefined (virgin) coconut oil is lower at 350°F (177°C). For high-heat frying, use the refined version.
What is the best oil for deep frying?
Peanut oil (450°F) is the traditional choice for deep frying due to its stability, flavor, and reusability. Refined avocado oil (520°F) works better for foods that need higher temperatures. For a budget option, canola oil (400-475°F) handles deep frying well.
Can you cook with extra virgin olive oil?
Yes. Research from De Montfort University (2018) found that EVOO produces fewer harmful compounds under heat than many refined oils with higher smoke points. Use EVOO for sauteing, oven roasting up to 400°F, and even shallow pan frying. Save the highest-quality bottles for finishing.
What is the smoke point of canola oil?
Canola oil (refined rapeseed oil) has a smoke point of 400-475°F (204-246°C). Standard canola oil from the grocery store typically falls around 400°F. High-oleic canola varieties reach 464-475°F.
What is the smoke point of sesame oil?
Refined sesame oil: 410°F (210°C). Toasted (unrefined) sesame oil: 350°F (177°C). Use refined sesame oil for stir-frying and reserve toasted sesame oil for finishing dishes.
What is the smoke point of grapeseed oil?
Grapeseed oil has a smoke point of 390-420°F (199-216°C). It is a popular neutral oil for sauteing and stir-frying, but its high omega-6 content makes it less ideal for daily use compared to olive or avocado oil.
What is the smoke point of peanut oil?
Refined peanut oil: 450°F (232°C). Unrefined peanut oil: 320-350°F (160-177°C). Refined peanut oil is one of the best deep frying oils available, and the FDA does not require allergen labeling for highly refined peanut oil because the peanut proteins have been removed.
Is sunflower oil good for high-heat cooking?
Refined sunflower oil at 440-450°F (227-232°C) works for frying and roasting. High-oleic sunflower oil is even better at 471°F (244°C). Standard sunflower oil is high in omega-6, so the high-oleic version is preferable for frequent use. For more on this topic, see our flavored and infused oils.
What is the healthiest cooking oil?
Extra virgin olive oil is considered the healthiest cooking oil by most nutrition researchers, based on its monounsaturated fat content, olive oil health benefits polyphenols, and strong performance in oxidative stability tests. For high-heat cooking specifically, refined avocado oil offers a similar fatty acid profile with a much higher smoke point.
