Smoking Point Of Oils- What Oil Can Be Used For Cooking?

3 min read

Smoking point

Hey, health freaks! If you ended up here, you are definitely curious about what smoking points are and why they are important for cooking!

Whether for a healthy transformation of losing few pounds or getting health conscious about your diet.

Let me tell you that you have come to the right place to know everything about the smoking point of sunflower oil, peanut oil, sesame oil, vegetable oil!

Ever left out oil in the frypan and turned around to find the missing container of salt or pepper and turned back to find out the smoke billowing from the innocent pan? 

And cooking in the same oil ruins the whole food! Let me tell you that it doesn’t only ruin the whole food but the whole health of you and your family!


  1. What is a smoking point?
  2. Why does smoking point matter?
  3. How to determine the smoking point of oil?
  4. What we don’t know about cooking oils?
  5. What are the best alternatives for refined oils?
  6. Smoking point of sunflower oil.
  7. Smoking point of peanut oil
  8. The smoking point of sesame oil
  9. Smoking point of olive oil, coconut oil
  10. Cooking methods for oils with high smoking point and low smoke point.


1.What Is A Smoking Point?

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The smoking point is defined as the temperature at which the oil stops sizzling and starts to smoke. The smoking point of oils is different for different oils which range from 325 F to 520 F. 


2. Why Does Smoking Point Matter?

When you overheat the oils beyond the smoke point, the phytochemicals and nutritional values are destroyed and generate toxic fumes and chemicals which are harmful to the body. Moreover, you will find a burnt flavour in the food. 


3. How To Determine The Smoking Point Of Oils?

When you heat the oil and find a light blue smoke emitted while heating, Please simmer the stove cause it’s the smoking point of the oil.

When the oil breaks down due to high heat and crosses the smoking point, it gives food an undesirable burnt or bitter flavour. 


4. What We Don’t Know About Cooking Oils?

Smoking point
Cooking oil

Are you a regular user of refined oils and getting amazed due to their mind-blowing discounts, transparency, colour, longer shelter life, odour free, flavour free, easy storage and moreover cheap price? 

Then, this is for you! 

What if I say, refined oil used in your food for three regular meals is a blessing in disguise! 

Diet today changes, and people are in need of high smoke point oils for their frying, grilling, barbecuing etc. So tricky manufacturers today use processes like bleaching, filtering, high-temperature heating to extract and eliminate extraneous compounds. 

In the end, what you will be left with is a flavourless, colourless, odourless oil rich in toxins, chemicals, bleaching agents and completely heatproof!

Read the previous content to know more about refined oils! 


5. What Are The Best Alternatives Of Your Cooking Oils?

Unrefined oils! What are they? Oils are extracted from nuts and seeds through a traditional cold pressing method at a low atmospheric temperature. These oils are so-called cold pressed oils or virgin oil which tends to regain their natural flavour and colour. 

Don’t you think it’s healthy? Yes!  

Apart from retaining the natural flavour and colour, they are rich in nutrients like vitamins and minerals.

According to the Indian Heart Journal, it is advisable to avoid refined oils, since, during the refining process, oil is left out with generation of toxic substances. Experts have also mentioned that cold-pressed oils(mustard) are the most preferred form. 


6. What Is The Smoking Point Of Sunflower Oil?

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Sunflower oil has a smoke point of 232°C or 450 F. 

Refined sunflower oils are used for low to high-temperature cooking even deep frying. But as mentioned earlier, high-temperature cooking will also remove the nutrients and phospholipids.

Also, Polyunsaturated fatty acids will be converted into trans fats during this process.

Unrefined sunflower oils are less heat stable and suited for dishes which are raw, cooked at low temperatures and also for salad dressings. 


7. What Is The Smoking Point Of Peanut Oil?

Unrefined peanut oil has a smoke point of 320° F/160°C. Unrefined peanut oil is suitable for flavouring.

Refined peanut oil has a smoke point of 450°F/232°C and can be used for deep frying foods such as french fries. 

According to USDA data, a hundred grams of peanut oil contains 17.7 grams of saturated fat, 48.3 grams of monounsaturated fats, 33.4 grams of polyunsaturated fats. 

Note: Make sure that you are not allergic to peanut oil when using it.


8. What Is The Smoking Point Of Sesame Oil?

It is rich in vitamin C, E, K. Light sesame oil has a high smoke point and is suitable for deep-frying whereas dark sesame oil has a low smoke point and it is unsuitable for deep frying.

Stir frying, sauteing and seasoning are suitable for oils with low Smoke point.


9. What Are The Smoking Points Of Other Vegetable Oil?

  • Smoking Point Of Olive Oil- 193°C/ 380°F
  • The Smoke Point Of Coconut Oil- 175°C/ 347°F
  • Smoking Point Of Palm Oil-235°C/455°F
  • Smoke Point of Safflower Oil-212°C/414 °F


10. Choose Cold-pressed Oils When You Want A Healthy Method Of Cooking

best cooking oil

You probably won’t choose the deep frying method when you want a healthy lifestyle. The minimum usage of oils will be just for sauteing! I hope you get it.

Sauteing doesn’t need oils with high smoke points. Cold pressed or Virgin oil will play an excellent role until you are careful with the simmer. Use healthy cold-pressed oils at lower amounts and add your ingredients as per recipe! 


Word of Caution

To conclude in a line, the higher the smoke point is, the more methods you can choose like deep frying, stir-frying, searing.

Whatever type of oil you have, keep them in a dark, cool place in a tin foil container to extend their shelf life. Get our standard cold pressed oil at best prices now!


Reference Links

Originally posted 2020-09-01 17:17:07.

Elakeya I am a young Physician Associate by career but always love to write! I expertise in medical writing, nutrition, cooking, and even travel and food.
Elakeya I am a young Physician Associate by career but always love to write! I expertise in medical writing, nutrition, cooking, and even travel and food.

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