Cooking Oil Temperatures and Proper Usage
Different oils have different uses, and each performs best within a certain range of temperatures. Some are made for high heat cooking, while others have intense flavors that are best enjoyed by drizzling directly on to food. The guide below shows the smoke point for each type of oil.
SMOKE POINT
An oil’s ‘smoke point’ indicates how high a heat the oil can take before, literally, beginning to smoke. When oil smokes, it releases carcinogens into the air and free radicals within the oil. For the healthiest approach, discard any oil that has gone beyond its smoke point, and wipe the pan clean with paper towels before starting over. All oils are refined except where designated with an asterisk.
All Purpose Cooking: Oils with a high ‘smoke point’ are ideal for sautéing, frying and other high heat applications.
(Name & Smoke Point)
Avocado 510°F
Almond 495°F
Apricot Kernel 495°F
Canola (Super High Heat) 460°F
Safflower (Super High Heat) 460°F
Sunflower 460°F
Palm Fruit 450°F
Safflower, High Oleic 445°F
Sesame 445°F
Baking & Sautéing: Oils with a medium-high ‘smoke point’ are best for sautéing at medium-high heat or, because of their neutral flavor, for baking.
(Name & Smoke Point)
Canola 425°F
Grapeseed 425°F
Walnut 400°F
Safflower, High Oleic 390°F
Coconut 365°F
Soy 360°F
Light Sautéing & Sauces: Medium heat oils normally have fuller flavors, making them ideal for sauces and salad dressings, or for sautéing at medium heat where the oil’s flavor is intended as an integral part of the finished dish.
(Name & Smoke Point)
Sesame 350°F
Peanut 350°F
Toasted Sesame 350°F
Olive 325°F
Corn 320°F
Coconut 280°F
Nutriment: These highly nutritious oils with low ‘smoke points’ have such rich, robust flavor and fragile structure that they’re best poured directly onto a finished dish, or blended into a dressing, simple sauce or just taken directly.
(Name & Smoke Point)
Borage 225°F
Evening Primrose 225°F
Flax Oil 225°F
Enriched Flax Oil 225°F
Ultra Enriched Flax Oil 225°F
Wheat Germ 225°F
INFORMATION COURTESY OF SPECTRUM NATURALS