High Smoke Point Oil: What Is It and When To Use

Not all fats and oils are the same, as you may be aware. Take lard and butter, for example, compared to liquid oils. Each type has its role in baking and cooking. However, when cooking at high temperatures, there are several additional factors to take into account.

For instance, maybe you prefer marinating your meat before cooking it. Oils help soak in any seasoning you’ve added. If you’re going to sear, saute or stir fry that meat, you probably want to go with a high smoke point oil when making your marinade.

What is a high smoke point oil

A high smoke point oil is precisely what its name suggests: an oil that can withstand high temperatures before it begins to smoke. There are several reasons to avoid having your oil smoke, aside from the bothersome smoke alarm. When oil starts to smoke, it indicates that it is breaking down, which can result in an unpleasant taste in your food.

Of course, there is a place for a smoky flavor in some cooking — mainly your pellet smoker. However, you don’t want burned oil ruining an expensive cut of meat. Thus, the role of high smoke point oil.

List of oils and their smoke point

You might be surprised to discover that there can be a difference of up to 100 F in the smoke points of various oils. Below is a list of some of the most common cooking oils along with their corresponding smoke point ranges in Fahrenheit, also referred to as flash points.

• Unrefined avocado oil: 580 F
• Refined avocado oil: 520 F
• Safflower oil: 510 F
• Soybean oil: 450 F
• Peanut oil: 450 F
• Corn oil: 450 F
• Sunflower oil: 450 F
• Grapeseed oil: 420 F
• Sesame oil: 410 F
• Canola oil: 400 F

That’s a lot of oil choices, and it doesn’t even include olive oil, which has a range of smoke points based on which olive oil variety you use. According to the North American Olive Oil Association, extra virgin olive oil has a smoke point between 350 F and 410 F. Regular olive oil and light-tasting olive oil have smoke points ranging from 390 F to 470 F. That’s still almost 100 degrees less than unrefined avocado oil.

When to use these kinds of oils

One time you definitely want to use a high smoke point product is when cooking with an air fryer. The beauty of the air fryer is that you’re cooking foods that taste like they’re fried but without submerging them in oil. So french fries come out tasting like fast food but without the unhealthy fats.

Nevertheless, it’s wise to coat your food with avocado oil before placing it in the air fryer for three main reasons. First, it helps prevent sticking to the fryer basket. Second, it ensures that your seasonings adhere to the food. Lastly, some air fryer models can reach temperatures as high as 500 F.

You can use avocado oil when cooking in a regular oven and at high temperatures. It is the go-to oil for Renee Gardner, who writes the Renee Nicole’s Kitchen blog. “Avocado oil’s high smoke point allows me to use it in almost every cooking application. It’s great for grilling and sauteing,” she said, “but I especially like it for roasting vegetables at a high heat. It’s got a very subtle flavor, which makes it super versatile.”

Consider peanut oil, too

Another oil with a higher smoke point is peanut oil. While its smoke point is not as high as avocado oil, it is higher than both olive oil and canola oil. Many people who use deep fryers will choose peanut oil. Michelle Goth of Blackberry Babe is one of them. “When deep frying our Thanksgiving turkey, I always use peanut oil,” she said. “It has a high smoke point, neutral taste and is an economical option when you need a good amount of oil for frying.”

Remember: peanut oil’s smoke point is 450 F. Deep frying typically requires oil to be between 325 F and 375 F. By choosing peanut oil, you’re reducing the chances it will start smoking or start to break down, which can affect the flavor of the finished product — in Goth’s instance, that deep-fried Thanksgiving turkey.

You can buy peanut oil in bulk from warehouse clubs like Costco, big box stores like Walmart or online from Amazon. Of course, the only drawback to using peanut oil is it won’t work for an allergy-safe BBQ, if you’ve invited people who have a nut allergy.

When the smoke point doesn’t matter

Clearly, when preparing a salad dressing or blending olive oil into hummus or pesto, the smoke point is not a concern since you aren’t applying heat. However, there are occasions when you will be using heat. In those cases, the smoke point of the oil may not be as critical as you might think.

For instance, if you’re making a cake that calls for oil — such as making box cake better — don’t sweat it. Most cakes cook at 350 F, so you’re not even approaching the smoke point for the most basic cooking oils.

The only exception would be marinades that stay on the meat or vegetables during grilling, sautéing, or baking. If you plan to cook at higher temperatures, it’s advisable to opt for avocado oil or another high smoke point oil for all the reasons mentioned earlier.