Smoke point of oils: temperature chart and which oil to choose for frying

250–270 °C

260–266 °C

200–230 °C

225–230 °C

215–230 °C

210–230 °C

160–190 °C

The values ​​indicated may vary depending on raw materials and production technology.

Unrefined Oils: Why They Behave Differently

Cold-pressed oils are prized primarily for their flavor and aroma. They retain more of the natural components of the original oil, making them often used in salads, sauces, and prepared dishes.

This doesn't mean that any unrefined oil is strictly forbidden from heating. For example, extra virgin olive oil is also used for cooking hot foods. However, for prolonged frying at maximum heat, it's better to choose a product designed for higher temperatures.

Approximate values ​​for some unrefined oils:

Extra Virgin Olive Oil – 160–190°C. Suitable for moderate heating, stewing, and sautéing.

Extra virgin coconut oil: 175–180°C. Can be used for dishes that don't require extremely high temperatures.

Sesame oil – around 175°C. Dark sesame oil is usually valued primarily for its aroma and is used as a post-cooking additive.

Unrefined sunflower oil: 105–110°C. This oil is not suitable for intensive frying.

Flaxseed oil: 105–110°C. It's best not to heat this oil at all.

Unrefined avocado oil - around 200°C, although specific figures may vary significantly.

Vegetable oils aren't the only option for frying. Rendered animal fats work well in some dishes.

Ghee is the most refined form of clarified butter. During its preparation, water and a significant portion of the milk components are removed. This allows ghee to withstand heat significantly better than regular butter.

Clarified butter is also more heat-stable than regular butter. However, the characteristics of homemade butter may vary depending on the preparation method.

Lard is traditionally used for frying potatoes, meat, and some baked goods. Its smoke point is approximately 190°C.

Regular butter is less suitable for high heat. It contains water and milk components, which begin to actively change before the milk fat itself. Therefore, it's best to use butter at moderate heat or add it to already fried food.

Which oil can withstand the highest temperature?

If we focus specifically on the maximum smoke point, among common vegetable oils, refined avocado oil is at the top of the list, with some products reporting values ​​of 250–270°C.

High levels are also typical for some varieties of safflower oil and other refined oils.

But choosing a product solely based on the highest number isn't a good idea. For regular home frying, a temperature of 250°C isn't always necessary. It's much wiser to select the oil for your specific cooking technique and avoid overheating it.

A clear rule that “unrefined oil cannot be heated” would be too categorical.

For example, high-quality extra virgin olive oil is used for cooking hot dishes. It can be used for stewing, sautéing, and moderate frying, as long as the temperature remains within reasonable limits.

However, oils with a low smoke point—such as flaxseed or aromatic unrefined sunflower oil—are best reserved for cold dishes.

The smoke point isn't the only reason. High heat also causes the loss of many of the aromatic and biologically active components that are typically the primary reason people buy cold-pressed oil.

Which oil to choose for different cooking methods

There's no universal winner here. Choosing an oil depends on more than just its smoke point. For each cooking method, the heating temperature, cooking time, and how much flavor you want the oil to retain in the finished dish are all important. Let's explore which options are best for frying, sautéing, baking, and deep-frying.

When frying vegetables, cutlets, or meat in a frying pan, it's best to use a neutral, refined oil with a fairly high smoke point. Sunflower, canola, corn, and other similar oils are all suitable.

When searing a steak, the pan can get very hot. Therefore, it's best not to use butter as the only fat at the beginning. Ghee or refined vegetable oil with a high heat resistance are better for the initial sear. Butter can be added later to add flavor and baste the meat.

Maximum heat isn't always necessary here. At moderate heat, aromatic olive oil can be used. It not only serves a technical purpose but also adds flavor to the finished dish.

When deep frying, the oil remains hot for a long time, so heat stability and stability during repeated use are particularly important. Refined oils with a high smoke point and low tendency to oxidize quickly are ideal for this purpose.

Evgeny Zhurbashef, chef, co-founder and brand chef of Chi-Fan, author of JoniKitchen

In the kitchen, I first check the oil's suitability for a given temperature range. For deep-frying, I use refined, deodorized high-oleic oil or professional frying blends. The working range is usually 170–180°C. It's important to monitor more than just the temperature: if the oil begins to noticeably darken, foam, smoke, becomes viscous, or develops an unpleasant odor, it's time to change it.

Ghee, Clarified Butter, and Butter: What's the Difference?

These three products are indeed similar, but they should not be used in the same way.

Butter contains not only fat but also water, proteins, and milk sugar. When heated too high, the milk components begin to darken and burn.

Clarified butter is produced by heating butter and then removing water and milk solids. Therefore, it tolerates high temperatures much better.

Ghee is prepared using a similar principle, but the process usually takes longer: the milk components are separated and removed, and the remaining fat becomes practically anhydrous.

This explains the difference in behavior in the pan: the less water and milk impurities in the product, the more suitable it is for intensive heating.

The most reliable method is to use a kitchen thermometer. But even without one, overheating can be detected by several signs.

The smell becomes sharp, unpleasant, “burnt”.

With further heating, it becomes excessively mobile and begins to behave differently than at the beginning of cooking.

If the oil is already smoking, it's best to remove the pan from the heat and replace it. Don't continue frying in overheated fat.

Can I reuse oil that has started smoking?

Don't. Smoke means the oil has already been overheated and its composition has begun to change. Reusing it will only continue this process.

What temperature do you need to cook a steak?

The food itself doesn't necessarily need to be heated to the same temperature as the pan. To achieve a crispy crust, use a well-heated surface, so the fat used for the initial frying should be able to withstand intense heat. Ghee and refined oils with a high smoke point are suitable.

Which oil tolerates high temperatures best?

Among vegetable oils, refined avocado oil has high heat stability. Some refined high-oleic oils are also suitable. Among milk fats, ghee is suitable.

Yes. High-quality Extra Virgin can be used for stewing, sautéing, and moderate frying. However, it should not be cooked to the point of smoking. For long-term frying at very high temperatures, it's better to choose a more heat-resistant refined product.

The smoke point is a convenient guide, but it's not the only criterion for choosing oil. It's important to consider several characteristics: how refined the product is, what fatty acids predominate in its composition, how fresh it stays, and what temperature a particular cooking method requires.

For gentle frying at home, a high-quality refined vegetable oil is sufficient. For more intense heating, choose a high-oleic oil, refined avocado oil, or ghee. Cold-pressed, aromatic oils are best used in applications where their flavor is truly important and there's no need to expose them to extreme heat.

And the main rule is much simpler than any chart: the oil shouldn't smoke. If it starts to smoke noticeably, the temperature is already too high—regardless of the number listed in the manual.