Cooking Oil Smoke Point Chart
Find the best oil for frying, searing, stir-frying, and more. Compare smoke points, nutrition profiles, and cuisine pairings with our interactive guide.
Cooking technique
Temperature range: 200–230°C / 400–450°F
Filter by cuisine
23 oils
Flavor profile
Very clean, almost no flavor. Disappears into the dish.
Fat profile
Omega-6:3
13:1
Omega-3
0.13g / tbsp
Vitamin E
2.7 mg / tbsp
Oxidative stability
High
Very high in oleic acid (monounsaturated). One of the most stable oils at high temperatures.
Flavor profile
Completely neutral. Used where oil should be invisible.
Fat profile
Omega-6:3
Very high (omega-6 dominant)
Omega-3
0g / tbsp
Vitamin E
4.6 mg / tbsp
Oxidative stability
High
High-oleic variety is rich in monounsaturated fat. Very high in vitamin E.
Flavor profile
Mild, slightly sweet. Adds a subtle richness without asserting itself.
Fat profile
Omega-6:3
22:1
Omega-3
0.22g / tbsp
Vitamin E
4.4 mg / tbsp
Oxidative stability
High
Contains gamma-oryzanol, a compound studied for cholesterol management. Popular in Japanese tempura.
Flavor profile
Pungent, sharp, almost horseradish-like. Mellows dramatically with heat.
Fat profile
Omega-6:3
2.6:1
Omega-3
0.83g / tbsp
Vitamin E
1.2 mg / tbsp
Oxidative stability
High
Excellent omega-6 to omega-3 ratio. Contains erucic acid, which is controversial. Used medicinally in Ayurveda for massage and respiratory health.
Flavor profile
Rich, deeply toasted, caramel-like. The gold standard of Indian cooking fats.
Fat profile
Omega-6:3
7:1
Omega-3
0.04g / tbsp
Vitamin E
0.4 mg / tbsp
Oxidative stability
High
High in saturated fat but very stable under heat. Contains butyrate, studied for gut health. Revered in Ayurveda as a carrier for nutrients.
Flavor profile
Subtle nuttiness that complements rather than competes. Classic for frying.
Fat profile
Omega-6:3
Very high (omega-6 only)
Omega-3
0g / tbsp
Vitamin E
2.1 mg / tbsp
Oxidative stability
High
High in monounsaturated fat. Allergen concern for peanut-sensitive individuals (though refined oil typically removes proteins).
Flavor profile
Very mild olive flavor. Much less assertive than extra virgin.
Fat profile
Omega-6:3
13:1
Omega-3
0.1g / tbsp
Vitamin E
1.9 mg / tbsp
Oxidative stability
High
Same oleic acid benefits as EVOO but with fewer polyphenols due to refining.
Flavor profile
Very neutral, slightly industrial. A workhorse, not a showpiece.
Fat profile
Omega-6:3
2:1
Omega-3
1.28g / tbsp
Vitamin E
2.4 mg / tbsp
Oxidative stability
Medium
Good omega-3 to omega-6 ratio. Low in saturated fat. Widely studied for heart health benefits.
Flavor profile
Neutral with a very faint beany note. The most-used oil worldwide.
Fat profile
Omega-6:3
7.5:1
Omega-3
0.92g / tbsp
Vitamin E
1.1 mg / tbsp
Oxidative stability
Medium
High in polyunsaturated fat. Contains both omega-3 and omega-6, though omega-6 dominant.
Flavor profile
Clean and neutral. Commonly used in commercial kitchens.
Fat profile
Omega-6:3
Very high (omega-6 dominant)
Omega-3
0.03g / tbsp
Vitamin E
5.6 mg / tbsp
Oxidative stability
Medium
Very high in vitamin E. High-oleic variety is more stable and heart-healthy.
Flavor profile
Very mild, slightly sweet. Reliable for frying.
Fat profile
Omega-6:3
46:1
Omega-3
0.16g / tbsp
Vitamin E
1.9 mg / tbsp
Oxidative stability
Medium
High in polyunsaturated fat with a high omega-6 to omega-3 ratio. Contains plant sterols studied for cholesterol reduction.
Flavor profile
Clean and light. Lets other flavors shine through.
Fat profile
Omega-6:3
Very high (omega-6 dominant)
Omega-3
0.01g / tbsp
Vitamin E
3.9 mg / tbsp
Oxidative stability
Low
Very high in omega-6 polyunsaturated fat. Low oxidative stability means it degrades faster at sustained high heat.
Flavor profile
Light sesame flavor. More subtle than toasted but still recognizable.
Fat profile
Omega-6:3
138:1
Omega-3
0.04g / tbsp
Vitamin E
0.2 mg / tbsp
Oxidative stability
Medium
Contains sesamin and sesamolin, lignans studied for antioxidant and anti-inflammatory properties.
Flavor profile
Neutral — the coconut flavor is removed during refining.
Fat profile
Omega-6:3
N/A (negligible omega-3)
Omega-3
0g / tbsp
Vitamin E
0.01 mg / tbsp
Oxidative stability
High
Very high in saturated fat (mainly lauric acid). Extremely stable but controversial for heart health. Contains MCTs studied for energy metabolism.
Flavor profile
Subtle savory richness. Makes the best pie crusts and fried chicken.
Fat profile
Omega-6:3
10:1
Omega-3
0.13g / tbsp
Vitamin E
0 mg / tbsp
Oxidative stability
High
High in monounsaturated fat (oleic acid), similar to olive oil. Leaf lard is the most prized for baking.
Flavor profile
Fruity, peppery, grassy. The flavor IS the point. Quality varies enormously.
Fat profile
Omega-6:3
13:1
Omega-3
0.1g / tbsp
Vitamin E
1.9 mg / tbsp
Oxidative stability
High
Rich in polyphenols and oleocanthal (the compound that causes the peppery throat sensation). Extensively studied for cardiovascular and anti-inflammatory benefits.
Flavor profile
No flavor. Pure texture and structure.
Fat profile
Omega-6:3
6:1
Omega-3
0.52g / tbsp
Vitamin E
0 mg / tbsp
Oxidative stability
High
Partially hydrogenated versions contain trans fats (avoid these). Fully hydrogenated or interesterified versions are trans-fat-free.
Flavor profile
Unmistakable coconut aroma and sweetness. Adds tropical character to everything.
Fat profile
Omega-6:3
N/A (negligible omega-3)
Omega-3
0g / tbsp
Vitamin E
0.01 mg / tbsp
Oxidative stability
High
Same saturated fat profile as refined coconut oil. Retains more polyphenols and lauric acid in virgin form.
Flavor profile
Deep, roasted, intensely nutty. A finishing oil, not a cooking oil. A few drops transform a dish.
Fat profile
Omega-6:3
138:1
Omega-3
0.04g / tbsp
Vitamin E
0.2 mg / tbsp
Oxidative stability
Medium
Same sesamin/sesamolin benefits as refined sesame oil. The deep flavor means you use far less.
Flavor profile
Delicate, distinctly walnut. Beautiful in salads and with cheese.
Fat profile
Omega-6:3
5:1
Omega-3
1.41g / tbsp
Vitamin E
0.04 mg / tbsp
Oxidative stability
Low
High in ALA omega-3. Very fragile — store refrigerated. Goes rancid quickly.
Flavor profile
Earthy, herbal, slightly minty. A traditional Korean finishing oil.
Fat profile
Omega-6:3
0.26:1 (omega-3 dominant)
Omega-3
7.7g / tbsp
Vitamin E
0.5 mg / tbsp
Oxidative stability
Low
One of the richest plant sources of ALA omega-3 fatty acids. Very fragile — use raw only.
Flavor profile
Rich, creamy, sweet. The milk solids brown and create incomparable flavor.
Fat profile
Omega-6:3
7:1
Omega-3
0.04g / tbsp
Vitamin E
0.3 mg / tbsp
Oxidative stability
Medium
High in saturated fat. Contains fat-soluble vitamins A, D, E, K. The milk solids burn at low temperatures, which is why ghee was invented.
Flavor profile
Slightly bitter, grassy, fishy when old. Must be very fresh.
Fat profile
Omega-6:3
0.27:1 (omega-3 dominant)
Omega-3
7.26g / tbsp
Vitamin E
0.06 mg / tbsp
Oxidative stability
Low
Highest plant source of ALA omega-3. Extremely fragile — never heat. Store refrigerated in dark bottles. Goes rancid very quickly.
How to choose the best cooking oil
This guide covers 23 common cooking oils with detailed smoke point data, flavor profiles, cuisine tags, and a full nutrition panel including omega ratios, fat profiles, vitamin E content, and oxidative stability ratings.
Start by selecting a cooking technique. Oils are automatically ranked by suitability: those marked "Excellent" are best suited for that technique, while those marked "Avoid" should not be used. You can filter by cuisine to see only oils traditionally used in that cooking tradition.
Click any oil to expand its full detail panel: fat breakdown (saturated, monounsaturated, polyunsaturated), omega-6 to omega-3 ratio, vitamin E content, oxidative stability, and a research-based health note.
Cooking Oil Temperature Chart: All Oils Ranked
All oils ranked by smoke point from highest to lowest.
| Oil | °C | °F | Flavor | Stability | Cuisines |
|---|---|---|---|---|---|
| Avocado Oil (Refined) | 271°C | 520°F | Neutral | High | Mexican, Western |
| Safflower Oil (Refined) | 266°C | 510°F | Neutral | High | Western |
| Rice Bran Oil | 254°C | 490°F | Mild | High | Japanese, Chinese, Korean |
| Mustard Oil | 254°C | 490°F | Bold | High | Indian, Bengali |
| Ghee (Clarified Butter) | 252°C | 485°F | Nutty | High | Indian, South Asian, Middle Eastern |
| Olive Oil (Light/Refined) | 242°C | 468°F | Mild | High | Mediterranean, Western |
| Canola Oil (Refined) | 238°C | 460°F | Neutral | Medium | Western, All-purpose |
| Soybean Oil (Refined) | 234°C | 453°F | Neutral | Medium | Chinese, Korean, All-purpose |
| Peanut Oil (Refined) | 232°C | 450°F | Mild | High | Chinese, Southeast Asian, Southern US |
| Sunflower Oil (Refined) | 232°C | 450°F | Neutral | Medium | Indian, Eastern European, All-purpose |
| Corn Oil (Refined) | 232°C | 450°F | Neutral | Medium | Western, Mexican |
| Grapeseed Oil | 216°C | 420°F | Neutral | Low | French, Mediterranean |
| Sesame Oil (Refined) | 210°C | 410°F | Mild | Medium | Chinese, Indian, Middle Eastern |
| Coconut Oil (Refined) | 204°C | 400°F | Neutral | High | Southeast Asian, Indian, Caribbean |
| Extra Virgin Olive Oil | 190°C | 375°F | Distinctive | High | Mediterranean, Italian, Greek, Spanish |
| Lard | 188°C | 370°F | Mild | High | Mexican, Chinese, Southern US, European |
| Vegetable Shortening | 182°C | 360°F | Neutral | High | Western, All-purpose |
| Coconut Oil (Virgin) | 177°C | 350°F | Distinctive | High | Southeast Asian, Indian, Caribbean, Thai |
| Sesame Oil (Toasted) | 160°C | 320°F | Bold | Medium | Chinese, Korean, Japanese |
| Walnut Oil | 160°C | 320°F | Nutty | Low | French, Mediterranean |
| Perilla Oil | 160°C | 320°F | Distinctive | Low | Korean |
| Butter | 150°C | 302°F | Distinctive | Medium | French, Western, Indian |
| Flaxseed Oil | 107°C | 225°F | Distinctive | Low | Health/Wellness |
Tips for choosing cooking oils
Smoke point isn't everything
Oxidative stability matters as much as smoke point. An oil with a high smoke point but low stability (like grapeseed) degrades faster than one with a slightly lower smoke point but high stability (like ghee).
Refined vs. unrefined matters
Refined oils have higher smoke points and neutral flavors, ideal for cooking. Unrefined (virgin, cold-pressed) oils retain more flavor and nutrients but burn more easily. Match the refinement level to your cooking technique.
Don't reuse frying oil more than 2-3 times
Each use lowers the smoke point and increases harmful compounds. Filter between uses and discard when the oil darkens significantly, foams excessively, or smells off.
Store oils properly
Polyunsaturated oils (walnut, flaxseed, perilla) are fragile. Store them refrigerated in dark bottles. Saturated and monounsaturated oils (ghee, coconut, olive) are more stable at room temperature.
Mixing oils doesn't average smoke points
If you mix butter (150°C) with olive oil, the butter will still burn at 150°C. The olive oil doesn't protect it. For high-heat cooking with butter flavor, use ghee instead.
The right oil changes the dish
Mustard oil transforms a Bengali curry. Toasted sesame oil defines a Korean dish. Ghee is irreplaceable in Indian cooking. The right oil isn't just functional, it's an ingredient.
Frequently Asked Questions
What oil has the highest smoke point?
Refined avocado oil has the highest smoke point at 271°C (520°F), making it ideal for searing and high-heat cooking. Refined safflower oil is a close second at 266°C (510°F).
What is the best oil for deep frying?
Peanut oil (refined) is the classic choice for deep frying at 232°C (450°F), with a subtle nuttiness that complements fried food. Avocado oil, rice bran oil, and canola oil are also excellent. Choose oils with high smoke points and good oxidative stability for sustained frying.
Is it bad to heat oil past its smoke point?
Yes. When oil exceeds its smoke point, it breaks down and produces acrolein and other harmful compounds that create off-flavors and are potentially toxic. The oil will also release visible smoke and may catch fire. Always choose an oil whose smoke point exceeds your cooking temperature.
What is the best oil for stir-frying?
Peanut oil is traditional for wok cooking and stir-frying, with a high smoke point (232°C / 450°F) and complementary flavor. Rice bran oil is popular in Japanese and Korean stir-frying. Avocado oil works if you want a completely neutral flavor.
Can you use olive oil for frying?
Light (refined) olive oil has a smoke point of 242°C (468°F) and works well for frying. Extra virgin olive oil has a lower smoke point (160-190°C / 320-375°F) and is better for sautéing, light cooking, and dressings. Despite common belief, EVOO is surprisingly stable due to its high polyphenol content.
What is the difference between refined and unrefined oil?
Refined oils are processed to remove impurities, which raises the smoke point and creates a more neutral flavor. Unrefined (virgin, cold-pressed) oils retain more flavor, color, and nutrients but have lower smoke points. Refined oils are better for high-heat cooking; unrefined oils are better for flavor and finishing.
Which cooking oil is the healthiest?
It depends on the use. Extra virgin olive oil is the most studied for health benefits (high in polyphenols and oleic acid). For high-heat cooking, avocado oil offers stability and heart-healthy monounsaturated fats. Flaxseed and perilla oils are the richest plant sources of omega-3 but cannot be heated. No single oil is best for everything.
What is the smoke point of ghee?
Ghee (clarified butter) has a smoke point of approximately 252°C (485°F), making it one of the highest among animal fats. The clarification process removes milk solids (which burn at low temperatures), leaving pure butterfat that is very stable at high heat. Ghee is the traditional high-heat cooking fat in Indian cuisine.