A smoke point is the temperature at which an oil begins to produce a continuous bluish smoke. Exceeding this temperature can cause the oil’s components to break down, damaging its flavor and nutritional value while potentially creating harmful substances.
Why the Smoke Point Matters
The smoke point is a crucial indicator for determining the best cooking method for a particular oil.
- High Smoke Point Oils: These are suitable for high-heat cooking methods like deep-frying and stir-frying. They are less likely to smoke, which means the oil degrades more slowly.
- Low Smoke Point Oils: These are not ideal for heated cooking. They are best used in uncooked dishes like dressings and marinades.
Factors That Influence the Smoke Point
The smoke point can vary for the same type of oil due to several factors:
- Refinement: Unrefined oils (like virgin oils) contain more impurities, moisture, and free fatty acids, which lowers their smoke point. Refined oils have these impurities removed, resulting in a higher smoke point.
- Degradation: Used oil that has already started to oxidize has a lower smoke point. Oil that has been reused for deep-frying will start to smoke at a lower temperature than fresh oil.
- Type of Oil: The inherent smoke point of an oil depends on the type of fatty acids it contains. Oils rich in heat-stable saturated or monounsaturated fatty acids tend to have a high smoke point.
It’s important not to confuse the smoke point with the “flash point,” which is the temperature at which the oil will spontaneously ignite. The flash point is much higher than the smoke point. While reaching the smoke point won’t immediately cause a fire, it’s a clear signal that the oil is beginning to degrade.
Smoke Point Temperature Chart
The following chart lists the smoke points of common cooking oils.
High Smoke Point Oils (200°C / 400°F or higher)
These oils are ideal for high-heat cooking.
- Rice Bran Oil: 250°C (482°F)
- Avocado Oil: 250°C (482°F)
- Refined Canola Oil: 220°C (428°F)
- Sesame Oil: 210°C (410°F)
- Coconut Oil: 200°C (392°F)
Medium Smoke Point Oils (170°C to 200°C / 340°F to 400°F)
These are suitable for stir-frying and quick cooking.
- Virgin Olive Oil: 190°C (374°F)
- Pure Olive Oil: 210°C (410°F)
- Corn Oil: 232°C (450°F)
- Soybean Oil: 232°C (450°F)
- Peanut Oil: 227°C (440°F)
Low Smoke Point Oils (Below 170°C / 340°F)
These oils are not suitable for heated cooking and should be used raw, such as in dressings.
- Flaxseed (Linseed) Oil: 107°C (225°F)
- Perilla Oil: 107°C (225°F)
- Unrefined Sesame Oil: 160°C (320°F)
- Butter: 150°C (302°F)
Remember that an oil’s smoke point is when it begins to break down. The same type of oil can have a vastly different smoke point depending on whether it’s refined or unrefined.
