Why is the smoke point of cooking oils important?
Understanding the properties of different cooking oils is incredibly important if you want to get the most out of the ingredients you are cooking with. Different oils are suited to different styles of cooking or dishes so it’s important to know which the best oil to use is. Some cooking oils are incredibly versatile whilst others can be more niche.
What is the smoke point of a cooking oil?
The smoke point of a cooking oil is the temperature at which an oil begins to smoke and break down. Heating a cooking oil beyond its smoke point can produce bitter or “off” flavours and also release harmful compounds like free radicals and acrylamide which can cause damage to cells. Not a good thing!
Why the smoke point matters
The higher the smoke point of an oil, the more versatile it is for cooking with.
There are lots of cooking techniques which require heating oil to a high temperature. For example – stir frying in a wok, getting roast potatoes really crispy in the oven or using the increasingly popular kitchen gadget – the air fryer.
Heating a cooking oil beyond its smoke point can impart unpleasant flavours to your food, ruining your enjoyment of the dish.
What are the benefits of cooking oils with higher smoke points?
Oils with higher smoke points offer several advantages in the kitchen. Firstly, they provide greater versatility, allowing for a wider range of cooking techniques such as deep-frying, roasting, shallow frying and stir-frying at higher temperatures without the risk of burning the oil.
Which cooking oils have highest smoke points?
As a general rule refined (processed) cooking oils have a higher smoke point than their unrefined counterparts. However refined cooking oils can lack natural nutrients and vitamins in comparison to cold pressed or Extra Virgin cooking oils.
Below we have compared the smoke point of some of the most popular cooking oils. For
consistency and a fair comparison we have compared the oils in their unrefined forms.
1. Cold pressed rapeseed oil - 204 -230C (450F)
Made from the pressing the tiny black seeds of the rapeseed plant (those fields of vivid yellow flowers seen in late Spring and early summer) This high-quality oil is widely produced in the UK by British farmers. Rich in Vitamin E and with good levels of Omega 3, it has half the saturated fat of Olive Oil making it a great choice for the health conscious.
2. Avocado Oil - Unrefined – 190-205C (400F)
A relatively new kid on the block, but increasing in popularity due to its health benefits and credentials as a “heart healthy” choice.
3. Extra Virgin Olive oil 160-190 C (375F)
Made from pressing the fruits of the olive plant, this oil is widely popular and rich in antioxidants. Due to its lower smoke point Extra Virgin olive oil should be reserved for drizzling cold and making salad dressings. For everyday cooking look at using an oil with a higher smoke point like cold pressed rapeseed oil.
4. Unrefined Coconut Oil - 171C - 175C (350F)
A cooking oil with relatively low smoke point, coconut oil is best reserved for cooking at low temperatures. Coconut oil comes in a solid form and is actually a fat that melts from solid to liquid at just above room temperature.
5. Unrefined Sunflower Oil - 107-160C (320F)
Sunflower oil is low in saturated fat, widely available and available at an accessible price. Due to it’s lower burn point it is unrefined sunflower oil is recommended for cooking at low temperatures.
Cold pressed rapeseed oil burning point
Cold pressed rapeseed oil has a smoke/burn point of 204 -230C (450F) One of the highest of all any unrefined cooking oil.
If you’re looking for a high-quality cooking oil that is versatile, great for cooking with and has a high smoke point cold pressed rapeseed oil ticks all those boxes.
It is grown widely in the UK too, so if supporting British farming and using local produce is important to you, look out for British brands when you’re in the supermarket.
Oils with lower smoke points such as Extra Virgin Olive Oil are best reserved for uses that require lower temperatures like baking, for cold drizzling and dressing salads.