Accessed Jan. 11, 2019. Food Safety and Inspection Service. It depends on the components, origin, and level of refinement for that particular oil. Illustration: Catherine Song. In this article, we’ll dive into the differences between these two popular oils. Grapeseed: About 420°F, best used for stir-fries and sautés. Canola oil: Smoke point: 400 degrees F (refined). Some oils, including avocado, grapeseed, olive and sesame, are versatile enough to be used for frying or in salad dressings. This site complies with the HONcode standard for trustworthy health information: verify here. For many cooks, the taste and flavor of an oil is the primary factor in their selection. © The Spruce, 2018. Accessed Dec. 30, 2015. (Also sometimes labeled "pure" or "regular" olive oil.) Oils with high smoke points are good for high-heat frying and stir-frying. The smoke point for cooking oils varies greatly. Polyunsaturated fat. Mayo Clinic does not endorse companies or products. How to Judge the Temperature of Cooking Oil, How to Make Fried Calamari (Calamari Fritti), Crispy Fried Pork Ribs With Thai Marinade. 370 F. 188 C. Olive oil (extra virgin) 375 F. 191 C. Olive oil (virgin) 391 F. 199 C. Olive oil (extra light) 468 F. 242 C Most foods are fried between the temperatures of 350 F and 450 F so it is best to choose an oil with a smoking point above 400 F. Fats and oils with lower smoking points, like butter and olive oil, are best suited for lower temperature cooking methods such as sautéing. Want healthier recipes? As a general rule, when frying foods, it is important to choose an oil with a very high smoking point. These include: Peanut; Sesame; Soybean When cooking oil starts to smoke, it can lose some of its nutritional value and can give food an unpleasant taste. Additionally, the act of heating oil produces more free fatty acid which, in turn, lowers the smoke point. This content does not have an Arabic version. Whether you're cooking with coconut oil, ghee, olive oil, or any other oil, knowing its smoke point is one key to great tasting food. For instance, the delicate flavor of unrefined almond oil can be ruined by heat, making that a better choice for cold dishes (refined almond oil's smoke point is 420 F and okay for cooking). An oil's smoke point is the temperature at which it will start to smoke and break down. Mayo Clinic Graduate School of Biomedical Sciences, Mayo Clinic School of Continuous Professional Development, Mayo Clinic School of Graduate Medical Education, 5 tasty ways to tweak recipes for healthier eating, A spoonful of sugar helps the veggies go down, Strategies to prepare and enjoy healthy meals at home more often, Hold the soap when washing fruits and veggies, Ingredient substitutions that pack a punch, The right way to wash fruits and vegetables. Use for sautéeing, pan-frying and baking. An oil's smoke point is the temperature at which it will start to smoke and break down. These include: Oils with moderately high smoke points are good for sauteing over medium-high heat. Get daily tips and expert advice to help you take your cooking skills to the next level. After all, good tasting food is generally the goal. American Heart Association. Light/Refined Olive: 465°F, better for high-heat cooking than the extra-virgin variety. 440 F. 227 C. Flaxseed oil. We all know that canola oil is cheaper than olive oil, but how does it hold up in terms of taste, health, and smoke point? FREE book offer – Mayo Clinic Health Letter, When the heat is on which oil should you use. Smoke Point (F) Smoke Point (C) Avocado oil. That can result in food that tastes burnt, even if it looks perfectly fine. American Heart Association. It has brought previously unfamiliar oils like coconut oil to the forefront of home cook’s pantries. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/healthy-cooking-oils. A single copy of these materials may be reprinted for noncommercial personal use only. https://www.uptodate.com/contents/search. 570 F. 271 C. Butter. Among the most important are taste, nutritional value, and smoke point. To avoid that burnt taste (and smell in your kitchen), any oil you choose should be able to handle the amount of heat required for the application. Accessed Jan. 11, 2019. See our safe care and visitor guidelines, plus trusted coronavirus information. Oils with high smoke points are good for high-heat frying and stir-frying. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. Accessed Jan. 11, 2019. Flavor can be grassy, fruity, or bitter, depending on the olive variety. As the name alludes, the smoking point is the temperature at which the fat or oil begins to smoke. All rights reserved. The healthiest oils are those that are high in monounsaturated and polyunsaturated fats, such as vegetable oil and olive oil. The nutritional value (or lack thereof) of certain oils is an ongoing discussion. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/polyunsaturated-fats#.VoQIh3lIgdU. 200 to 250 F. 120 to 150 C. Canola oil (refined) 400 F. 204 C. Coconut oil (extra virgin) 350 F. 177 C. Coconut oil (refined) 450 F. 232 C. Corn oil. Accessed Dec. 30, 2015. These types of fats can help lower your risk of heart disease when used instead of saturated and trans fats. Neutral flavor. In addition to their flavor difference, neutral oils also tend to have higher smoke points, making them suitable for frying. Unrefined vs. refined oil. She also holds a nutritional science degree. This content does not have an English version. Gillman MW. American Heart Association. Some oils can handle the heat, and some can't. When it comes to cooking, however, not all oils are created equal. When choosing a fat or oil to cook with, the most important temperature to consider is the smoke point. Healthy cooking oils. Dietary fat. https://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/safe-food-handling/deep-fat-frying-and-food-safety/CT_Index. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/monounsaturated-fats. Monounsaturated fat. Fat Quality Smoke point; Almond oil: 221 °C: 430 °F: Avocado oil: Refined: 270 °C: 520 °F: … This common cooking oil a type of vegetable oil that is often used in baking, frying, and sauteing. These include: Oils with low smoke points, such as flaxseed, pumpkin seed and walnut, are best saved for use in salad dressings and dips. Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations. © 1998-2020 Mayo Foundation for Medical Education and Research (MFMER). At 460℉ (238℃), canola oil has a higher smoke point … All about oils. In these cases, opt for neutral oils like peanut oil, vegetable oil, canola oil, safflower oil, or corn oil. Accessed Dec. 30, 2015. Deep-frying, for instance, requires an oil that can reach 375 F before it begins to smoke (though higher is better). Neutral in taste. When it comes to choosing the best cooking oil for your recipe, there are several factors to consider. This drives the science behind the cooking rule that you should not use the same oil to deep-fry more than twice. Well before a cooking fat or oil reaches its boiling point, it will begin to smoke. 225 F. 107 C. Ghee (clarified butter) 485 F. 252 C. Lard. The high smoke point of coconut oil, on the other hand, makes it a favorite for stir-frying. Our general interest e-newsletter keeps you up to date on a wide variety of health topics. Food and Nutrition. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. https://foodandnutrition.org/january-february-2014/all-about-oils/. Check out these best-sellers and special offers on books and newsletters from Mayo Clinic. Professional blogger and cookbook author Bethany Moncel has become an expert on making delicious, healthy meals on a budget. Smoking is evidence of the fat's breakdown due to heat and can create a very off-putting smell and flavor. With high-heat cooking methods like frying, oils may hit a temperature — known as the smoke point — at which they begin to smoke (11). Deep fat frying and food safety. “Canola oil has a high smoke point, which is why it’s often used when frying or cooking foods at high heat, but there are much better options, like avocado oil. When cooking oil starts to smoke, it can lose some of its nutritional value and can give food an unpleasant taste.