When it comes to cooking, not all fats are created equal. Oils and other fats such as butter, have a specific smoke point: the temperature at which they start to break down and release smoke. Understanding smoke point helps to preserve flavor, maintain nutrition, and avoid harmful compounds. In this post, we’ll look into the importance of smoke point in cooking and how to choose the right fat.
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When I was doing research for my post on why avocado oil is a kitchen superstar, I kept coming across information about its smoke point. It surprised me just how important Smoke Point was and became interested to find out more about it. I wanted to learn more not just about avocado oil, but about the smoke points of all oils and even butters. Different oils and fats have varying smoke points, and it’s quite important to understand them. I wanted to know why this mattered in cooking, so I did some more research and now I’m excited to share what I’ve learned with you in this post.
Jump to:
- What is smoke point?
- The Importance of Smoke Point in Cooking
- Smoke point of common oils and fats
- Quick tips
- Refined vs. unrefined when it comes to smoke point
- Common mistakes when using oils/fat
- Does smoke point matter when cooking in the oven?
- Frequently Asked Questions
- Other did-you-know posts
- Recipe
- Comments
What is smoke point?
The smoke point is the temperature at which an oil or fat begins to break down and produce visible smoke. When oil gets too hot, it can create a burnt smell and taste, and it’s no longer as good for you. Different fats have different smoke points. Oils with higher smoke points are better for cooking at high heat (like frying). Oils with lower smoke points are better for lower-heat cooking, like sautéing or drizzling on food. Cooking with oil past its smoke point isn’t ideal because it can taste bad and can lose its healthy properties.
The Importance of Smoke Point in Cooking
- It Affects Flavor: When oil, or other fat, reaches its smoke point, it starts to burn, giving food a bitter, burnt taste.
- Impacts Nutrition: Overheating oil can destroy its healthy nutrients, like the antioxidants in olive oil.
- Releases Harmful Compounds: Burnt oil produces chemicals like free radicals and acrolein, which aren’t good for health.
- Affects Lifespan: Keeping oil/fat below its smoke point prevents it from breaking down too quickly and degrading, making it last longer. If you reuse cooking oil that has been overheated, it may already be damaged, and won’t be as effective for cooking the next time.
Smoke point of common oils and fats
Though you likely won't be measuring the temperature of your oil or fat with a thermometer in everyday cooking, this information is helpful as a general reference. It allows you to understand the differences in smoke points for each oil or fat so that you can make decisions based on your cooking method. For example, if you know you're frying at high heat, you can choose an oil with a higher smoke point.
Generally speaking:
| Cooking method | Best oils/fats to use | Smoke point |
|---|---|---|
| Deep Frying / Searing | Avocado (refined and unrefind), Safflower, Sunflower, Tallow, Ghee, Refined Coconut, Refined Peanut, Refined Grapeseed | 400–520°F / 204–271°C High heat cooking |
| Sautéing / Baking | Extra Virgin Olive, Unrefined Coconut, Duck Fat, Lard, Grapeseed Oil | 325–400°F / 163–204°C Medium heat cooking |
| Drizzling / Low-Heat Cooking | Butter, Fish, Flaxseed, Walnut Oil, Unrefined Sunflower oil | Below 325°F / 163°C low heat/drizzling |
Quick tips
- For high-heat cooking: Use ghee, tallow, refined alive oil, avocado, peanut, safflower, or other refined oils, such as sunflower and corn.
- For medium-heat cooking: Use extra virgin olive oil, unrefined coconut oil, lard, or duck fat.
- For low-heat cooking & drizzling: Use extra virgin oilive oil, walnut oil, flaxeed oil, fish oil, or butter.
Refined vs. unrefined when it comes to smoke point
Refined oils generally have a higher smoke point than unrefined oils because the refining process removes impurities and removes free fatty acids (FFA) that cause burning at lower temperatures. Since the FFAs are removed during the refining process, oils can handle higher heat before they start smoking. This makes refined oils better for high-heat cooking like frying and searing, though they do lose nutritional value and flavor through the refining process. This is why unrefined oils retain more nutrients and flavor and are, therefore, best for lower-heat cooking and dressings.
Interestingly enough, avocado oil is one of the best options for both high-heat and low-heat cooking. The margin between refined and unrefined avocado oil is very small. Unrefined avocado oil has an extremely high smoke point, being around 480°F (250°C), and refined avocado oil is only slightly higher at 500°F (260°C). This makes avocado oil one of the best options for high-heat cooking even when in its unrefined state.
Common mistakes when using oils/fat
- Using the Wrong Oil for High-Heat Cooking
- Overheating Oil Past Its Smoke Point: Always heat oil gradually and keep an eye on it.
- Reusing Oil Too Many Times: Reheating oil multiple times lowers its smoke point, degrades its quality, and can produce free radicals.
- Storing Oil Improperly: Light, heat, and air can cause oils to go rancid. Store oils in a cool, dark place, and keep delicate oils (like flaxseed or walnut) refrigerated.
- Ignoring the Difference Between Refined and Unrefined Oils: Unrefined oils retain more nutrients but usually have lower smoke points. Refined oils are better for high-heat cooking due to their higher smoke points.
- Using Non-Stick Sprays Over High Heat: Many aerosol sprays contain additives with low smoke points, which can leave a sticky residue or burn easily. Spraying directly onto a hot pan can also create harmful fumes.
Does smoke point matter when cooking in the oven?
Many people assume that since oven temperatures are lower than stovetop frying, oil choice isn't as important, but smoke point matters when cooking in the oven too! Temperatures can still exceed an oil’s limit, causing it to burn and create bitter flavors or harmful compounds. Even if the oven is set below an oil’s smoke point, hot spots and long cooking times can still break it down. Using the wrong oil to coat vegetables or meats can lead to burning, so it's best to use high-smoke-point options like avocado, refined olive, or grapeseed oil. This is especially important for high-heat baking, such as making pizza at 500°F (260°C), where low-smoke-point fats can burn quickly.
Frequently Asked Questions
Cooking above an oil’s smoke point causes it to break down, releasing smoke, burnt flavors, and harmful compounds like free radicals and acrolein. This depletes nutrients and creates a bad taste (and can even be a fire risk).
No, extra virgin olive oil does not have a high smoke point. Its smoke point typically ranges between 375-405°F (190-207°C), which is lower than many other cooking oils. It's safe for sautéing and medium-heat cooking, but it's not the best choice for high-heat frying or deep frying, as it can break down and produce smoke.
For the healthiest high-heat cooking, avocado oil or ghee, are both nutrient-rich and stable at high temperatures. Avocado oil's smoke point is about 520°F (271°C) and Ghee's smoke point is about 450°F (232°C).
Other did-you-know posts
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Recipe
Beef and Popcorn Shrimp Tacos
Equipment
Ingredients
For the beef:
- 1 tablespoon extra virgin olive oil for frying
- 1 yellow onion finely diced
- 4 garlic cloves minced
- 1 pound ground beef see note 1 in notes section below
- ½ teaspoon salt
- ½ teaspoon ground black pepper
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- ½ teaspoon chili powder
- ½ cup marinara sauce of your choice
For the popcorn shrimp:
- 30 small raw shrimp 51/50 per pound - peeled and deveined -makes about 5 popcorn shrimp per taco.
- 1 teaspoon chili powder
- 1 large egg
- ½ cup breadcrumbs of your choice
- 2 tablespoons olive oil
For the coleslaw:
- 5 oz. red cabbage finely shredded
- 1 carrot grated
- 0.5 lb. romaine lettuce about half of one head - choose the lighter leaf end
- ¼ teaspoon salt
- 1 tablespoon mayonnaise
For the salad topping:
- 1 medium red tomato or about 12 cherry tomatoes - diced
- 1.5 oz. red onion diced
- ¼ cup parsley chopped - or cilantro
- ¼ teaspoon salt
- 1 tablespoon extra virgin olive oil
Tortillas:
- 6 soft flour tortillas 7 inch
Instructions
- Cook the beef: Heat one tablespoon of olive oil in a non-stick skillet, over medium-high heat. Add the chopped onion and minced garlic and saute until the onion has softened (about 3-4 minutes). Add ground beef and saute breaking up the beef (about 1 minute), add the seasonings (salt, ground black pepper, smoked paprika, cumin, and chili powder), and the marinara sauce. Cook until the meat has cooked through (the meat is not red or pink inside when you are stirring).
- Cook the popcorn shrimp: Beat egg in a small mixing bowl. Place breadcrumbs in a separate mixing bowl. Dry shrimp with a paper towel. Sprinkle both sides of the shrimp with the chili powder and dip each shrimp in the egg and then toss in the breadcrumbs. Heat 2 tablespoons of olive oil in a nonstick pan over medium-high heat. Fry shrimp until golden brown and cooked through (about 1 minute per side).
- Make the slaw: In a large mixing bowl combine the shredded red cabbage, diced lettuce, grated carrot, salt, and mayo. Toss well and set aside.
- Make the salad topping: In a separate mixing bowl combine the tomato, red onion, parsley, salt and olive oil. Toss well and set aside.
- Toast the tortilla: Heat a large pan (no need to grease) over medium-high heat and, once the pan is hot, place the tortilla into the pan and toast for approximately 30 seconds on each side, or until the tortilla has toasted with lightly browned spots. Transfer the tortilla onto a plate and repeat with the remaining tortillas.
- Prepare Tacos: Place the slaw in the middle of the tortilla, top with the prepared ground beef, shrimp, and salad topping. Fold the tortilla in half and serve using a taco holder. Serve.
Notes
- Use high-quality 80/20 or 90/10 lean-to-fat ratio ground beef. Fresh ingredients will make a big difference in the final taste.
- Ensure that the shrimp are thawed, well-drained, and dried with a paper towel before seasoning.
- These tacos are best enjoyed fresh and hot, so assemble them just before serving to maintain their deliciousness.
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