Cooking Oil Smoke Points
Pick the right oil for your heat.
Heat thresholds
- Low heat (under 320°F): butter, flaxseed, unrefined coconut
- Medium heat (320–400°F): EVOO, sesame, lard, light butter
- High heat (400–500°F): canola, peanut, refined coconut, ghee
- Very high heat (500°F+): refined avocado, safflower, rice bran
Smoke point is the temperature where an oil starts breaking down, smoking, and producing off-flavors and free radicals. Refined oils have higher smoke points than unrefined or extra-virgin versions of the same plant. Match the oil to the hottest temperature in your cooking, not just average heat.
About
Reference of common cooking oils with smoke points in °F and °C, plus their best uses. Filter by name or use case. Don't sear with extra virgin olive oil; don't drizzle refined avocado oil.
How to use
- Filter by use or oil.
- Match oil to your heat level.
FAQ
What's the difference between refined and unrefined?+
Refining filters out water, free fatty acids, and particles that lower the smoke point. Unrefined oils keep more flavor but can't take as much heat. Same plant, two different oils.
Why not always cook with the highest smoke point oil?+
Flavor and price. Avocado oil at 520°F is the strongest choice for searing but neutral; for sautéing greens you might want EVOO's flavor. For finishing dishes, unrefined oils carry more aroma.