Fats, Oils, and Smoke Points

Fats are essential to our body’s health. They are not only found in foods, but are added in during preparation, cooking and serving. There are many types of oils you can buy at the grocery store, but do you know the differences? 

Each oil consists of varying amounts of saturated and unsaturated fat. Saturated fat is considered the “bad” fat, while unsaturated fat is considered the “good, heart healthy” fat. Unsaturated fats are typically liquid at room temperature and are generally derived from plants. Saturated fats are usually solid at room temperature and are derived from meats and dairy products, with the exception of coconut and palm oils.

When choosing oils for cooking it is important to understand what a smoke point is and how it can minimize the risk of unpleasant odors, impaired flavors and reduced vitamin content. A smoke point is the temperature at which oil begins to break down and produce a continuous smoke that is clearly visible. Traditionally, oils are extracted from nuts and seeds through mechanical crushing and pressing. If bottled immediately, it is called ”virgin” oil. These unrefined oils are packed with minerals, enzymes and other compounds that are susceptible to rancidity. To produce an oil with a higher smoke point, manufacturers use industrial level refining processes such as bleaching, filtering and high temperature heating to extract and eliminate the extra compounds. It is important to not heat oil past the smoke point or it will begin to break down, releasing free radicals that can be harmful. Below is a chart of common oils and their smoke points:

Oil	Smoke point
Safflower oil	510°F
Olive oil	465°F
Soybean oil	450°F
Peanut oil	450°F
Corn oil	450°F
Sunflower oil	440°F
Vegetable oil	400-450°F
Canola oil	400°F
Avocado oil	375-400°F
Sesame oil	350-410°F
Coconut oil	350°F
Extra virgin olive oil	325-375°F

Bottom line: All oils are not created equal. While one tablespoon of oil has 100 calories, their composition is quite different. Use the chart as a reference when you’re preparing food to know which oils are better for cooking and which ones are better to drizzle on after cooking.

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