Cooking Guide

Cooking Oil Smoke Point Guide

Know which oil to use for frying, sautéing, and baking. Smoke points for 17 common cooking oils with heat level ratings.

OilSmoke Point

Avocado Oil (refined)

Neutral

520°F

271°C

Ghee (clarified butter)

Buttery, nutty

485°F

252°C

Safflower Oil (refined)

Neutral

450°F

232°C

Sunflower Oil (refined)

Neutral

450°F

232°C

Peanut Oil (refined)

Mild nutty

450°F

232°C

Canola Oil

Neutral

400°F

204°C

Vegetable Oil

Neutral

400°F

204°C

Coconut Oil (refined)

Neutral

400°F

204°C

Grapeseed Oil

Light, neutral

390°F

199°C

Olive Oil (light/refined)

Mild

390°F

199°C

Extra Virgin Olive Oil

Fruity, peppery

375°F

191°C

Lard

Mild pork

370°F

188°C

Sesame Oil (refined)

Mild sesame

350°F

177°C

Coconut Oil (unrefined)

Coconut

350°F

177°C

Walnut Oil (unrefined)

Rich, nutty

320°F

160°C

Butter

Rich, creamy

300°F

149°C

Flaxseed Oil

Nutty

225°F

107°C

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Why Smoke Point Matters

When oil exceeds its smoke point, it breaks down and produces harmful compounds and bitter flavors. Always choose an oil with a smoke point above your cooking temperature.

  • • Deep frying: 350–375°F → use oils rated 400°F+
  • • Sautéing: 250–350°F → most oils work
  • • Salad dressings: no heat → any oil
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