Guide to High Smoke Point Oils

but first...

What is a "smoke point"?

Before exploring specific temperatures and types of oils, you may be wondering what a smoke point even is.

A smoke point is the temperature at which an oil begins to visibly smoke. The reason it's so important in cooking is not just for fire safety or flavour reasons- it also has an impact on health.

Once an oil reaches its smoke point, it starts to decompose and release harmful compounds.

What is considered a "high" smoke point?

A high smoke point is generally considered above 400°F (204°C).

Oils with a high smoke point are ideal for high-heat cooking, such as frying and roasting, which happen at these temperatures.

What oils have a high smoke point?

Canola Oil

Smoke point: 400-475°F
Canola oil is well-known for its high smoke point and easy application to high-heat cooking, especially paired with its neutral flavour & affordable price.
Refined versions of canola oil are on the higher end of this range, and unrefined canola oil slightly lower.
Sunflower Oil

Smoke point: 440-450°F
With a similar smoke point to canola oil, sunflower oil is another great choice for high-heat cooking.
It's important to keep in mind that unrefined or cold-pressed versions of sunflower oil have generally lower smoke points, around 225°F.
Soybean Oil

Smoke point: 450°F
Soybean oil comes in at a similar smoke point, and unrefined soybean oil with a slightly lower smoke point of around 320°F.
Hydrogenated soybean oils typically have higher smoke points compared to non-hydrogenated versions.

A Deep-Dive: Cooking Oil Smoke Points

Although canola, soybean, and sunflower oil are some of the top choices for high-heat cooking, there are actually a wide variety of oils with high smoke points.

Bulk High Smoke Point Oils

High Smoke Point Oils: FAQ

Does avocado oil have a high smoke point?

Yes, avocado oil has a high smoke point, making it an excellent choice for high-heat cooking methods. Refined avocado oil has a smoke point of approximately 480-520°F (248-271°C), while unrefined or extra-virgin avocado oil has a lower smoke point, around 375°F (190°C).

Does olive oil have a high smoke point?

Olive oil's smoke point varies depending on its refinement level. Extra-virgin olive oil has a relatively low smoke point, around 375°F (190°C), making it better suited for sautéing or low-heat cooking. In contrast, refined olive oil has a higher smoke point, with an upper limit of around 465°F (240°C).

Does coconut oil have a high smoke point?

Coconut oil's smoke point depends on its type. Refined coconut oil has a moderately high smoke point of around 400°F (204°C), suitable for baking, frying, and sautéing. Unrefined or virgin coconut oil, however, has a lower smoke point, approximately 350°F (177°C), and is better for low-heat cooking or flavouring dishes.

Does vegetable oil have a high smoke point?

Vegetable oil, a blend of various plant-based oils, typically has a high smoke point of around 400-450°F (204-232°C). However, the exact smoke point depends on the type of blend.

Does canola oil have a high smoke point?

Canola oil has a high smoke point, generally around 400°F (204°C) for unrefined and up to 450°F (232°C) for refined versions. This makes it suitable for high-heat cooking methods such as frying and grilling.

Does sesame oil have a high smoke point?

The smoke point of sesame oil varies by type. Refined sesame oil has a high smoke point of around 410°F (210°C), making it suitable for frying and high-heat cooking. Toasted sesame oil, however, has a much lower smoke point, approximately 350°F (177°C), and is best used as a finishing oil or for low-heat applications.