Smoke Point of Oils & Fats

It is important to understand the "smoke point" of various fats and oils.  This is because you should not use/consume oils that have been heated to beyond their smoke points.  Once the smoke point has been passed, the oil becomes essentially worthless and SHOULD NOT be consumed.

Unrefined oils, like EVOO, tend to have lower smoke points.  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 °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
Semi-refined  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
Semi-refined  canola oil 350°F 177°C
Coconut oil 350°F 177°C
Unrefined sesame oil 350°F 177°C
Semi-refined  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
Semi-refined  walnut oil 400°F 204°C
High quality (low acid) extra virgin olive oil 405°F 207°C
Sesame oil 410°F 210°C
Cottonseed oil 420°F 216°C
Grape seed 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
Refined high-oleic sunflower oil 450°F 232°C
Refined peanut oil 450°F 232°C
Refined Safflower oil 450°F 232°C
Semi-refined  sesame oil 450°F 232°C
Refined soy oil 450°F 232°C
Semi-refined  sunflower oil 450°F 232°C
Olive pomace oil (just plain "Olive Oil") 460°F 238°C
Extra light olive oil 468°F 242°C
Soybean oil 495°F 257°C
Safflower oil 510°F 266°C
Avocado oil 520°F 271°C

While I usually use EVOO (Extra Virgin Olive Oil) for most of my fresh, raw applications as well as bread dipping.  If I'm cooking, I use regular olive oil and/or butter, or lard when a recipe calls for "shortening" (NEVER EVER eat either that or margarine!). 

Both VOO and ELOO are high in monounsaturated fatty acids (72%) and low in polyunsaturated fatty acids (less than 10-12%).  The refined nature of ELOO affects the taste and smoke point, yet not the nutritional benefits of using olive oil.  Butter is relatively high in saturated fat (66%), yet is low in polyunsaturated (5%).  In addition it contains a large variety of vitamins, antioxidants, essential fatty acids, and acids that are antimicrobial and antitumorigenic...besides, it just tastes great!

Definitions:

Smoke Point -- that point where a fat or oil breaks down into potentially harmful and possibly carcinogenic materials containing free-radicals.  It's also where the flavor of the oil becomes harsh and unpalatable.