Smoke point of various fats
The smoke point of various fats is important to note because a fat is no longer good for consumption after it has exceeded its smoke point and has begun to break down. Once a fat starts to smoke, it usually will emit a harsh smell and fill the air with smoke. In addition it is believed that fats that have gone past their smoke points contain a large quantity of free radicals which contibute to risk of cancer. Refining oils (taking out impurities) tends to increase the smoke point. The table below lists some ballpark values for smoke points of various common fats.
Fat | Smoke Point |
---|---|
Unrefined canola oil | 225°F |
Unrefined flaxseed oil | 225°F |
Unrefined safflower oil | 225°F |
Unrefined sunflower oil | 225°F |
Unrefined corn oil | 320°F |
Unrefined high-oleic sunflower oil | 320°F |
Extra virgin olive oil | 320°F |
Unrefined peanut oil | 320°F |
Semirefined safflower oil | 320°F |
Unrefined soy oil | 320°F |
Unrefined walnut oil | 320°F |
Hemp seed oil | 330°F |
Butter | 350°F |
Semirefined canola oil | 350°F |
Coconut oil | 350°F |
Unrefined sesame oil | 350°F |
Semirefined soy oil | 350°F |
Vegetable shortening | 360°F |
Lard | 370°F |
Macadamia nut oil | 390°F |
Refined canola oil | 400°F |
Semirefined walnut oil | 400°F |
High quality (low acidity) extra virgin olive oil | 405°F |
Sesame oil | 410°F |
Cottonseed oil | 420°F |
Grapeseed oil | 420°F |
Virgin olive oil | 420°F |
Almond oil | 420°F |
Hazelnut oil | 430°F |
Peanut oil | 440°F |
Sunflower oil | 440°F |
Refined corn oil | 450°F |
Refined high-oleic sunflower oil | 450°F |
Refined peanut oil | 450°F |
Refined Safflower oil | 450°F |
Semirefined sesame oil | 450°F |
Refined soy oil | 450°F |
Semirefined sunflower oil | 450°F |
Olive pomace oil | 460°F |
Extra light olive oit | 468°F |
Soybean oil | 495°F |
Safflower oil | 510°F |
Avocado oil | 520°F |
I like cooking with extra light olive oil and butter. This is mainly because olive oil is high in monounsaturated fatty acids (73%) while being low in polyunsaturated fatty acids (<10%). The refined nature of extra light olive oil mainly affects taste and smoke point, but does not reduce the nutritional benefits of olive oil. Butter, although high in saturated fat (66%), is low in polyunsaturated (4%) and contains a host of vitamins, antioxidants, essential fatty acids, and acids that are antimicrobial and antitumorigenic. Anyway, it tastes good.
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