Finding the healthiest cooking oil can be a difficult task.
This is mainly because you need to consider both the smoking point and fatty acid profile of the oil.
For frying, you should choose an oil with a high smoke point that also has a good balance of omega-3 and omega-6 fatty acids – even better if the oil also has a high antioxidant and vitamin content.
If the oil is not to be heated, you should focus on the content of omega-3 and omega-9 fatty acids.
It is important not to heat the oil above its smoking point because the oil
- becomes rancid and gives off an off-flavor in the food being fried
- starts to give off toxic fumes
- produces harmful free radicals
On this page you will find an overview of the smoke points of different oils with some additional information about the fatty acid content of the oils.
Which oil should you choose?
- For high-temperature frying, choose an oil with a high smoke point to avoid the disadvantages described above
- For low-temperature frying, salads or other direct addition to food (without heating), choose an oil with a high content of omega-3 and/or omega-9 fatty acids because it is better for your health
NOTE: Flip your phone horizontally to expand the chart
| Oil | Smoking point | Omega-6/Omega-3 ratio + other relevant information |
| Avocado oil | 271°C | 12:1, 70% monounsaturated fatty acids, 68% omega-9 fatty acids, high in vitamin E |
| Refined sunflower oil | 266°C | 133:1, 74% omega-9 |
| Refined safflower oil | 266°C | 12 – 16% omega-6 |
| Soybean oil | 257°C | 8:1 |
| Rice oil | 254°C | 21:1, rich in antioxidants and vitamin E |
| Extra light olive oil | 242°C | 74% monounsaturated fatty acids, high in omega-9 |
| Sansa oil | 238°C | 74% monounsaturated fatty acids, high in omega-9 |
| Semi-refined sunflower oil | 232°C | 40:1 |
| Refined soybean oil | 232°C | 8:1 |
| Semi-refined sesame oil | 232°C | 138:1 |
| Refined peanut oil | 232°C | 32:1 |
| Refined sunflower oil (high oleic acid content) | 232°C | 39:1, 84% monounsaturated fatty acids |
| Palm kernel oil | 232°C | 82% saturated fats, no omega-3 |
| Palm oil | 232°C | 46:1, mainly saturated and monounsaturated fatty acids |
| Refined corn oil | 232°C | 83:1 |
| Sunflower oil | 227°C | 40:1 |
| Peanut oil | 227°C | 32:1 |
| Hazelnut oil | 221°C | 75% monounsaturated fatty acids, no omega-3, 78% omega-9 |
| Almond oil | 216°C | Omega-6 only |
| Extra virgin olive oil | 216°C | 13:1, 74% monounsaturated fatty acids, 71.3% omega-9 |
| Grape seed oil | 216°C | 676:1, 12% saturated and 17% monounsaturated fatty acids |
| Cottonseed oil | 216°C | 54:1 |
| Sesame oil | 210°C | 42:1 |
| Extra virgin olive oil (high quality, low acidity) | 207°C | 13:1, 74% monounsaturated fatty acids, 71.3% omega-9 |
| Semi-refined walnut oil | 204°C | 5:1 |
| Refined rapeseed oil | 204°C | 3:1 |
| Rapeseed oil (pressed) | 200°C | 2:1, 62% monounsaturated and 32% polyunsaturated fatty acids |
| Macadamia nut oil | 199°C | 1:1, 80% monounsaturated fatty acids, 83% omega-9 |
| Semi-refined soybean oil | 177°C | 8:1 |
| Unrefined sesame oil | 177°C | 138:1 |
| Coconut oil | 177°C | 86% healthy saturated fatty acids (lauric acid) |
| Semi-refined rapeseed oil | 177°C | 2:1, 86% omega-9 |
| Hemp oil | 165°C | 3:1 |
| Unrefined walnut oil | 160°C | 5:1 |
| Unrefined soybean oil | 160°C | 8:1 |
| Semi-refined safflower oil | 160°C | 133:1, 75% omega-9 |
| Unrefined peanut oil | 160°C | 32:1 |
| Extra virgin olive oil | 160°C | 73% monounsaturated fatty acids, high in omega-9 |
| Unrefined sunflower oil (high oleic acid content) | 160°C | 40:1, 84% monounsaturated fatty acids |
| Unrefined corn oil | 160°C | 83:1 |
| Thistle oil | 109°C | – |
| Unrefined sunflower oil | 107°C | 40:1 |
| Unrefined safflower oil | 107°C | 133:1 |
| Unrefined linseed oil | 107°C | 1:4 |