

Fat Smoke Point °F Smoke Point °C Unrefined canola oil 225°F 107°C Unrefined flaxseed oil 225°F 107°C Unrefined safflower oil 225°F 107°C Unrefined sunflower oil 225°F 107°C Unrefined corn oil 320°F 160°C Unrefined high-oleic sunflower oil 320°F 160°C Extra virgin olive oil 320°F 160°C Unrefined peanut oil 320°F 160°C Semirefined safflower oil 320°F 160°C Unrefined soy oil 320°F 160°C Unrefined walnut oil 320°F 160°C Hemp seed oil 330°F 165°C Butter 350°F 177°C Semirefined canola oil 350°F 177°C Coconut oil 350°F 177°C Unrefined sesame oil 350°F 177°C Semirefined soy oil 350°F 177°C Vegetable shortening 360°F 182°C Lard 370°F 182°C Macadamia nut oil 390°F 199°C Refined canola oil 400°F 204°C Semirefined walnut oil 400°F 204°C High quality (low acidity) extra virgin olive oil 405°F 207°C Sesame oil 410°F 210°C Cottonseed oil 420°F 216°C Grapeseed oil 420°F 216°C Virgin olive oil 420°F 216°C Almond oil 420°F 216°C Hazelnut oil 430°F 221°C Peanut oil 440°F 227°C Sunflower oil 440°F 227°C Refined corn oil 450°F 232°C Palm oil 450°F 232°C Palm kernel oil 450°F 232°C Refined high-oleic sunflower oil 450°F 232°C Refined peanut oil 450°F 232°C Refined Safflower oil 450°F 232°C Semirefined sesame oil 450°F 232°C Refined soy oil 450°F 232°C Semirefined sunflower oil 450°F 232°C Olive pomace oil 460°F 238°C Extra light olive oit 468°F 242°C Soybean oil 495°F 257°C Safflower oil 510°F 266°C Avocado oil 520°F 271°C

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.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 (less than 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. Also, it tastes good.