Healthiest Cooking Oil Comparison Chart with Smoke Points and Omega 3 Fatty Acid Ratios
Trying to find the healthiest cooking oil can be a daunting task. One one hand, you want to cook with an oil that has a high flash (smoke) point, but you also need to use a cooking oil that has a healthy balance of Omega 3 to Omega 6 fatty acids--and even better if the oil is loaded with antioxidants and vitamins! Knowing the smoke point of oils is important because heating oil to the point where the oil begins to smoke produces toxic fumes and harmful free radicals. Check out our healthiest cooking oil comparison chart below to help alleviate the confusion!
Considerations: for high temperature cooking, select cooking oils with a high smoke point. For low temperature cooking, or adding to dishes and salad dressings, chose oils with a higher Omega-3 fatty acids since they promote healthy cells and decrease stroke and heart attack risk. They are also known for their anti-inflammatory action. Although you need Omega-6 fatty acids to maintain cell wall integrity and provide energy for the heart, too much Omega-6 fatty acids can increase inflammation in the body. Also, cooking oils high in Omega 9 is a good way to go. Omega-9 fatty acids are considered to be "conditionally essential," which means that although your body produces them, they aren't produced in meaningful quantities. Consuming omega-9 fatty acids such as oleic acid lowers the risk of heart attacks, arteriosclerosis, and aids in cancer prevention.
|
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 |
1:04 |
|
Unrefined safflower oil |
107°C |
225°F |
133:01:00 |
|
Unrefined sunflower oil |
107°C |
225°F |
40:01:00 |
|
Unrefined corn oil |
160°C |
320°F |
83:01:00 |
|
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 |
32:01:00 |
|
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 |
5:01 |
|
Hemp seed oil |
165°C |
330°F |
3:01 |
|
Butter |
177°C |
350°F |
9:1, Mostly saturated & monosaturated |
|
Semirefined canola oil |
177°C |
350°F |
2:01[ (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 |
138:01:00 |
|
Semirefined soy oil |
177°C |
350°F |
8:01 |
|
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% monounsaturated, (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 |
5:01 |
|
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 |
42:01:00 |
|
Cottonseed oil |
216°C |
420°F |
54:01:00 |
|
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 |
32:01:00 |
|
Sunflower oil |
227°C |
440°F |
40:01:00 |
|
Refined corn oil |
232°C |
450°F |
83:01:00 |
|
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 |
32:01:00 |
|
Semirefined sesame oil |
232°C |
450°F |
138:01:00 |
|
Refined soy oil |
232°C |
450°F |
8:1 (most are GMO) |
|
Semirefined sunflower oil |
232°C |
450°F |
40:01:00 |
|
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 |
|
Ghee (Clarified Butter) |
252°C |
485°F |
0:0, 62% saturated fat |
|
Rice Bran Oil |
254°C |
490°F |
21:1, Good source of vitamin E & antioxidants |
|
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. |