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OILS CHART

Smoke Temperature, Composition & Stability

Please note: all temperatures and percent figures are approximate and vary with growing conditions, plant varieties, animal feed processing, storage conditions and many other factors.

NameSmoke
°F/°C
SatMono-
unsat.
Poly-
unsat.
Trans-
fat
IOS/OSI
**
Notes
Avacado, Virgin400/20420%70%10%0%

Avacado, Refined520/27020%70%10%0%

Almond495/2558%73%19%0%

Argan420/22018%43%37%0% <1.5 / -High in Vitamin E, phenols
Beech Nut
8%54%32%0%

Beef Tallow420/22052%43%5%some 0.86 / -
Brazil Nut24%42%35%0%

Butter300/14865%30%5%0.3 gm/T

Butter, Clarified375/19065%30%5%0.3 gm/T

Butter Ghee480/25065%30%5%0.3 gm/T
Highly clarified butter
Camolina475/24611%17%82%0% #29% Omega-3*
Candlenut


69%0% #31% Omega-3*
Canola400/2007%61%32%0.03 gm/T
to 0.6 gm/T
5.5 / 911% Omega-3*
See Canola Oil
Canola
-hydrogenated
400/2007%61%32%3.6 gm/T 1.3 / -"fast food" deep fry
Canola, high Oleic475/2467%75%17%0.03 gm/T
to 0.6 gm/T
- / 1911% Omega-3*
Specialty product
Cashew18%70%6%0%

Castor Oil, refined392/200

Chia


70%3.6 gm/T #30% Omega-3*
Chicken Fat375/19032%46%22%some

Coconut Oil
Virgin
350/17592%6%2%0% 0.24 / -
Coconut Oil
Refined
450/23592%6%2%0% 0.24 / -
Corn (Maize)450/23513%29%58%0% 6.2 / 10
Cottonseed420/21524%26%50%0% 5.4 / 10
Dendê Oil
(Red Palm)
380/19551%39%10%0% 1.5 / -High in vitamin E, antioxidants
carotenes and lycophene
Duck Fat375/19033%49%13%some

Evening Primrose
8%11%81%

8% Gama-Linolic Acid
Filburt
5%54%16%0%

Fish Oilna31%29%40%some ***Salmon, Tuna, high Omega-3*
Flaxseed225/1079%20%66%0% #Unrefined, 52% Omega-3*
Goat Fat370/18837%54%9%some

Goose Fat375/19028%57%11%some

Grapeseed420/2169%20%71%0%
67% linoleic, High vitamin E
Hazlenut430/22010%76%14%0%

Hemp330/1658%12%80%0% #20% Omega-3*
Hickory Nut
9%68%17%0%

Kenaf Seed
22%28%48%0%
3% Omega-3 (Gongura seed)
Lard (Pig)360/18544%45%11%0.2 gm/T 1.7 / -
Macademia410/21012%84%4%0%

Margerine, hard325/16080%14%16%2.8 gm/T
Variable by manufacturer
Margerine, soft325/16020%47%33%0.6 gm/T
Variable by manufacturer
Mustard, Virgin410/21012%59%21%0%

Mustard, Refined489/25412%59%21%0%

Neem
20%41%21%0%

Olive, Virgin320/16015%75%10%0%

Olive, "Pure"410/21015%75%10%0% 1.5 / -
Olive-Pomace
Olive Ext Light
460/24015%75%10%0% 1.5 / -
Palm Oil, Refined420/21551%39%10%0% 1.5 / 20See Dendê Oil for Unrefined
Palm Kernel450/23282%11%7%0% 0.4 / -
Peanut450/23519%48%33%0% 3.7 / 9
Pecan
11%55%34%0%

Pistachio
9%65%19%0%

Poppyseed
14%21%65%0% #
Pumpkin
9%34%57%0%

Rice Bran490/25520%47%33%0% 4.3 / -
Safflower, refined510/2659%12%75%0% 7.6 / -
Safflower, high Oleic475/2467%77%16%0% 1.6 / -Specialty Product
Sesame410/21014%40%46%0%

Sesame Refined450/23514%40%46%0%

Sheep
50%41%9%some

Shortening, Veg325/160


4.2 gm/T
0.3 gm/T

Highly variable by maker
"0 trans" version available
Soybean, refined450/23515%23%62%0% 7.0 / 68% Omega-3*
Soybean high Oleic450/2357%75%10%0% - / 25Specialty product
Squirrel
15%47%38%some

Sunflower, refined450/23512%16%72%0% 6.8 / 16
Sunflower
- high oleic
450/2359%82%9%0% 1.9 / 24Specialty product
Tea Seed Oil485/25221%60%18%0%
NOT "Tea Tree Oil"
Walnut, refined400/20414%19%67%0%

Wheat Germ
20%30%50%0%

Cold Pressed
"Virgin",
"Unrefined"
320/160 Sesame, Olive, Peanut, Soybean,
Corn, Walnut
May lose some flavor
before smoke point
Cold Pressed
"Virgin",
"Unrefined"
225/110 Sunflower, Canola, Safflower
* Omega-3 is quickly destroyed at cooking temperatures (rancidity). There may actually be none left after refining anyway. Plant Omega-3 (ALA) is different from marine and animal Omega-3 (EPA and DHA). Conversion of ALA to DHA or EPA is very inefficient so its nutritional value is questionable. Some recent research on canola and flaxseed oils found high vegetable Omega-3 may be a heart risk.
** Inherent Oxidation Stability index (lower numbers are better) and Oil Stability Index (higher numbers are better) are two methods for measuring how well an oil will stand up to deep frying and other sources of oxidation. Exact indexes may vary from different sources and the two indexes may not track closely. Stability can be highly affected by antioxidant content.
*** Fish oils range from about IOS 7.0 for Salmon to 32 for Menhaden. They are not considered suitable for cooking.
# Flaxseed oil, hemp oil, poppyseed oil and others very high in polyunsaturated oils are not suitable for cooking - their vulnerability to oxidation rancidity is extremely high, which is what makes them suitable for oil based paints.

Links

Note that many references originally listed here have been removed because the links no longer worked.

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