Cooking Oil Chart with Smoke Points

Cooking Oils / Fats Smoke Point °C Smoke Point °F Omega-6: Omega-3 Ratio
(plus other relevant fat information)
Unrefined flaxseed oil 107°C 225°F 1:4
Unrefined safflower oil 107°C 225°F 133:1
Unrefined sunflower oil 107°C 225°F 40:1
Unrefined corn oil 160°C 320°F 83:1
Unrefined high-oleic sunflower oil 160°C 320°F 40:1, 84% monosaturated
Extra virgin olive oil 160°C 320°F 73% monounsaturated, high in Omega 9
Unrefined peanut oil 160°C 320°F 32:1
Semirefined safflower oil 160°C 320°F 133:1, (75% Omega 9)
Unrefined soy oil 160°C 320°F 8:1 (most are GMO)
Unrefined walnut oil 160°C 320°F 5:1
Hemp seed oil 165°C 330°F 3:1
Butter 177°C 350°F 9:1, Mostly saturated & monosaturated
Semirefined canola oil 177°C 350°F 2:1
[ (56% Omega 9), 80% Canola is GMO.]
Coconut oil 177°C 350°F 86% healthy saturated, lauric acid (has antibacterial, antioxidant, and antiviral properties).  Contains 66% medium chain triglycerides (MCTs).
Unrefined sesame oil 177°C 350°F 138:1
Semirefined soy oil 177°C 350°F 8:1
Vegetable shortening 182°C 360°F mostly unhealthy saturated, Trans Fat
Lard 182°C 370°F mostly unhealthy saturated
Macadamia nut oil 199°C 390°F 1:1, 80% monosaturated, (83% Omega-9)
Canola oil (Expeller Pressed) 200°C 400°F 2:1, 62% monounsaturated, 32% polyunsaturated
Refined canola oil 204°C 400°F 3:1, 80% of Canola in US in GMO.
Semirefined walnut oil 204°C 400°F 5:1
High quality (low acidity) extra virgin olive oil 207°C 405°F 13:1, 74% monosaturated (71.3% Omega 9)
Sesame oil 210°C 410°F 42:1
Cottonseed oil 216°C 420°F 54:1
Grapeseed oil 216°C 420°F 676:1, (12% saturated, 17% monounsaturated)
Virgin olive oil 216°C 420°F 13:1, 74% monosaturated (71.3% Omega 9)
Almond oil 216°C 420°F Omega-6 only
Hazelnut oil 221°C 430°F 75% monosaturated (no Omega 3, 78% Omega 9)
Peanut oil 227°C 440°F 32:1
Sunflower oil 227°C 440°F 40:1
Refined corn oil 232°C 450°F 83:1
Palm oil 232°C 450°F 46:1, mostly saturated and monosaturated
Palm kernel oil 232°C 450°F 82% saturated (No Omega 3)
Refined high-oleic sunflower oil 232°C 450°F 39:1, 84% monosaturated
Refined peanut oil 232°C 450°F 2:1
Semirefined sesame oil 232°C 450°F 138:1
Refined soy oil 232°C 450°F 8:1 (most are GMO)
Semirefined sunflower oil 232°C 450°F 40:1
Olive pomace oil 238°C 460°F 74% monosaturated, high in Omega 9
Extra light olive oil 242°C 468°F 74% monosaturated, high in Omega 9
Rice Bran Oil 254°C 490°F 21:1, Good source of vitamin E & antioxidants
Soybean oil 257°C 495°F 8:1 (most are GMO)
Refined Safflower oil 266°C 510°F 133:1 (74% Omega 9)
Avocado oil 271°C 520°F 12:1, 70% monosaturated, (68% Omega-9 fatty acids)
High in vitamin E.
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