Cooking Oil Smoke Points & Nutrition Comparison 2026
Methodology
Data collected in 2026 from comprehensive guides, medical sources, and the USDA FoodData Central. Smoke points and nutritional values represent typical averages, as exact values can vary slightly by brand and refinement process.
Oil Comparison
Extra Virgin Olive Oil
Smoke Point: 350°F / 177°C
Best For: dressing
Flavor: strong
Calories (100ml): 824 kcal
Fat Profile:
Saturated: 14%
Monounsaturated: 73%
Polyunsaturated: 11%
Price Range: premium
Light/Refined Olive Oil
Smoke Point: 465°F / 241°C
Best For: sautéing
Flavor: mild
Calories (100ml): 824 kcal
Fat Profile:
Saturated: 14%
Monounsaturated: 73%
Polyunsaturated: 11%
Price Range: mid
Avocado Oil
Smoke Point: 520°F / 271°C
Best For: deep frying
Flavor: mild
Calories (100ml): 824 kcal
Fat Profile:
Saturated: 12%
Monounsaturated: 71%
Polyunsaturated: 13%
Price Range: premium
Refined Coconut Oil
Smoke Point: 400°F / 204°C
Best For: baking
Flavor: neutral
Calories (100ml): 862 kcal
Fat Profile:
Saturated: 87%
Monounsaturated: 6%
Polyunsaturated: 2%
Price Range: mid
Virgin Coconut Oil
Smoke Point: 350°F / 177°C
Best For: baking
Flavor: strong
Calories (100ml): 862 kcal
Fat Profile:
Saturated: 87%
Monounsaturated: 6%
Polyunsaturated: 2%
Price Range: premium
Canola Oil
Smoke Point: 400°F / 204°C
Best For: all-purpose
Flavor: neutral
Calories (100ml): 824 kcal
Fat Profile:
Saturated: 7%
Monounsaturated: 63%
Polyunsaturated: 28%
Price Range: budget
Vegetable Oil
Smoke Point: 400°F / 204°C
Best For: all-purpose
Flavor: neutral
Calories (100ml): 824 kcal
Fat Profile:
Saturated: 15%
Monounsaturated: 23%
Polyunsaturated: 58%
Price Range: budget
Peanut Oil
Smoke Point: 450°F / 232°C
Best For: deep frying
Flavor: nutty
Calories (100ml): 824 kcal
Fat Profile:
Saturated: 17%
Monounsaturated: 46%
Polyunsaturated: 32%
Price Range: mid
Light Sesame Oil
Smoke Point: 410°F / 210°C
Best For: sautéing
Flavor: nutty
Calories (100ml): 824 kcal
Fat Profile:
Saturated: 14%
Monounsaturated: 40%
Polyunsaturated: 42%
Price Range: mid
Toasted Sesame Oil
Smoke Point: 350°F / 177°C
Best For: finishing
Flavor: strong
Calories (100ml): 824 kcal
Fat Profile:
Saturated: 14%
Monounsaturated: 40%
Polyunsaturated: 42%
Price Range: premium
Sunflower Oil
Smoke Point: 450°F / 232°C
Best For: all-purpose
Flavor: neutral
Calories (100ml): 824 kcal
Fat Profile:
Saturated: 10%
Monounsaturated: 20%
Polyunsaturated: 66%
Price Range: budget
Safflower Oil
Smoke Point: 510°F / 266°C
Best For: deep frying
Flavor: neutral
Calories (100ml): 824 kcal
Fat Profile:
Saturated: 6%
Monounsaturated: 75%
Polyunsaturated: 14%
Price Range: mid
Grapeseed Oil
Smoke Point: 420°F / 216°C
Best For: sautéing
Flavor: neutral
Calories (100ml): 824 kcal
Fat Profile:
Saturated: 10%
Monounsaturated: 16%
Polyunsaturated: 70%
Price Range: mid
Walnut Oil
Smoke Point: 320°F / 160°C
Best For: dressing
Flavor: nutty
Calories (100ml): 824 kcal
Fat Profile:
Saturated: 9%
Monounsaturated: 23%
Polyunsaturated: 63%
Price Range: premium
Flaxseed Oil
Smoke Point: 225°F / 107°C
Best For: dressing
Flavor: nutty
Calories (100ml): 824 kcal
Fat Profile:
Saturated: 9%
Monounsaturated: 18%
Polyunsaturated: 68%
Price Range: premium
Corn Oil
Smoke Point: 450°F / 232°C
Best For: deep frying
Flavor: neutral
Calories (100ml): 824 kcal
Fat Profile:
Saturated: 13%
Monounsaturated: 28%
Polyunsaturated: 55%
Price Range: budget
Soybean Oil
Smoke Point: 450°F / 232°C
Best For: all-purpose
Flavor: neutral
Calories (100ml): 824 kcal
Fat Profile:
Saturated: 16%
Monounsaturated: 23%
Polyunsaturated: 58%
Price Range: budget
Ghee
Smoke Point: 482°F / 250°C
Best For: sautéing
Flavor: buttery
Calories (100ml): 900 kcal
Fat Profile:
Saturated: 65%
Monounsaturated: 29%
Polyunsaturated: 4%
Price Range: premium
Butter
Smoke Point: 302°F / 150°C
Best For: baking
Flavor: buttery
Calories (100ml): 717 kcal
Fat Profile:
Saturated: 51%
Monounsaturated: 21%
Polyunsaturated: 3%
Price Range: mid
Lard
Smoke Point: 370°F / 188°C
Best For: baking
Flavor: mild
Calories (100ml): 900 kcal
Fat Profile:
Saturated: 39%
Monounsaturated: 45%
Polyunsaturated: 11%
Price Range: budget
Duck Fat
Smoke Point: 375°F / 191°C
Best For: sautéing
Flavor: strong
Calories (100ml): 900 kcal
Fat Profile:
Saturated: 33%
Monounsaturated: 49%
Polyunsaturated: 13%
Price Range: premium
Tallow
Smoke Point: 400°F / 204°C
Best For: deep frying
Flavor: mild
Calories (100ml): 900 kcal
Fat Profile:
Saturated: 50%
Monounsaturated: 42%
Polyunsaturated: 4%
Price Range: mid
MCT Oil
Smoke Point: 320°F / 160°C
Best For: finishing
Flavor: neutral
Calories (100ml): 830 kcal
Fat Profile:
Saturated: 100%
Monounsaturated: 0%
Polyunsaturated: 0%
Price Range: premium
Rice Bran Oil
Smoke Point: 490°F / 254°C
Best For: deep frying
Flavor: mild
Calories (100ml): 824 kcal
Fat Profile:
Saturated: 20%
Monounsaturated: 43%
Polyunsaturated: 33%
Price Range: mid
Palm Oil
Smoke Point: 450°F / 232°C
Best For: deep frying
Flavor: mild
Calories (100ml): 824 kcal
Fat Profile:
Saturated: 49%
Monounsaturated: 37%
Polyunsaturated: 9%
Price Range: budget
Macadamia Oil
Smoke Point: 410°F / 210°C
Best For: sautéing
Flavor: nutty
Calories (100ml): 824 kcal
Fat Profile:
Saturated: 12%
Monounsaturated: 78%
Polyunsaturated: 2%
Price Range: premium
Almond Oil
Smoke Point: 420°F / 216°C
Best For: baking
Flavor: nutty
Calories (100ml): 824 kcal
Fat Profile:
Saturated: 8%
Monounsaturated: 70%
Polyunsaturated: 17%
Price Range: premium
Hemp Seed Oil
Smoke Point: 330°F / 166°C
Best For: dressing
Flavor: nutty
Calories (100ml): 824 kcal
Fat Profile:
Saturated: 10%
Monounsaturated: 13%
Polyunsaturated: 77%
Price Range: premium
Frequently Asked Questions
What oil has the highest smoke point?
Avocado oil has one of the highest smoke points at 520°F (271°C), making it excellent for deep frying and high-heat cooking.
Is avocado oil better than olive oil for cooking?
For high-heat cooking, avocado oil is better due to its 520°F smoke point compared to olive oil's 350°F-465°F. For lower heat or finishing, olive oil is excellent.
What is the healthiest cooking oil?
Extra virgin olive oil and avocado oil are widely considered the healthiest options due to their high monounsaturated fat content and beneficial plant compounds.
Can you fry with olive oil?
Yes, you can pan-fry with light or refined olive oil (smoke point 465°F). Extra virgin olive oil (smoke point 350°F) is better for low-heat cooking or finishing.
What oil should I use for deep frying?
Oils with high smoke points and neutral flavors are best for deep frying, such as avocado oil, peanut oil, safflower oil, and canola oil.