Cooking Oil Comparisons - Smoke Points and Omega 3 Fatty Acid Ratios
Figuring out which oil is the healthiest for cooking can be a daunting task. Check out this healthiest cooking oil comparison chart to help alleviate the confusion!
On the one hand, you want to cook with an oil that has a high flash (smoke) point, but you also need to use a cooking oil that has a healthy balance of Omega 3 to Omega 6 fatty acids--and even better if the oil is loaded with antioxidants and vitamins! Knowing the smoke point of oils is important because heating oil to the point where the oil begins to smoke produces cancer causing toxic fumes and harmful free radicals.
Considerations: for high temperature cooking, select cooking oils with a high smoke point. For low temperature cooking, or adding to dishes and salad dressings, choose oils with higher Omega-3 fatty acids since they promote healthy cells and decrease stroke and heart attack risk. They are also known for their anti-inflammatory action. Although you need Omega-6 fatty acids to maintain cell wall integrity and provide energy for the heart, too much Omega-6 fatty acid can increase inflammation in the body. Also, cooking oils that are high in Omega 9 may provide some health benefit. Omega-9 fatty acids are considered to be "conditionally essential," which means that although your body produces them, they aren't produced in meaningful quantities. Consuming Omega-9 fatty acids such as oleic acid lowers the risk of heart attacks, arteriosclerosis, and may aid in cancer prevention.
So, what should you look for in an optimal oil? Low Omega 6:Omega 3 ratio (< 10:1), low in saturated fat, high in Omega 9 and non-GMO. As you will see in the chart below, olive oil meets these healthy criteria much more than other oils. Canola oil can also be a good choice for higher temperature cooking, but it should be expeller-pressed and non-GMO if possible.
|
Cooking Oils / Fats |
Smoke Point °C |
Smoke Point °F |
Omega-6: Omega-3 Ratio |
|---|---|---|---|
|
Flaxseed oil |
107°C |
225°F |
1:4 |
|
Safflower oil |
107°C |
225°F |
133:1 |
|
Sunflower oil |
107°C |
225°F |
40:1 |
|
Corn oil |
160°C |
320°F |
83:1 |
|
High-oleic sunflower oil |
160°C |
320°F |
40:1, 84% monosaturated |
|
Extra virgin olive oil |
160°C |
320°F |
9:1, Low in Saturated fat, 73% monounsaturated, high in Omega 9 |
|
Semirefined safflower oil |
160°C |
320°F |
133:1, (75% Omega 9) |
|
Soy oil |
160°C |
320°F |
8:1 (most are GMO) |
|
Walnut oil |
160°C |
320°F |
5:1 |
|
Hemp seed oil |
165°C |
330°F |
3:1 |
|
Butter |
177°C |
350°F |
Very little Omegas, mostly saturated fat |
|
Canola oil |
177°C |
350°F |
2:1, [ (56% Omega 9), 80% Canola is GMO.] |
|
Coconut oil |
177°C |
350°F |
86% saturated fat, lauric acid. Not considered a healthy choice. Claimed to have MCTs that are healthier for you, but the science does not support this |
|
Sesame oil |
177°C |
350°F |
138:1 |
|
Semirefined soy oil |
177°C |
350°F |
8:1 |
|
Vegetable shortening |
182°C |
360°F |
mostly unhealthy saturated, Trans Fat |
|
Lard |
182°C |
370°F |
11:1 high in saturated fat |
|
Macadamia nut oil |
199°C |
390°F |
1:1, 80% monounsaturated, (83% Omega-9) |
|
Canola oil (Expeller Pressed) |
200°C |
400°F |
2:1, 62% monounsaturated, 32% polyunsaturated |
|
Refined canola oil |
204°C |
400°F |
3:1, 80% of Canola in US in GMO. |
|
Semirefined walnut oil |
204°C |
400°F |
5:1 |
|
High quality (low acidity) extra virgin olive oil |
207°C |
405°F |
9:1, 74% monosaturated (71.3% Omega 9) |
|
Sesame oil |
210°C |
410°F |
42:1 |
|
Cottonseed oil |
216°C |
420°F |
54:1 |
|
Grapeseed oil |
216°C |
420°F |
676:1, (12% saturated, 17% monounsaturated) |
|
Virgin olive oil |
216°C |
420°F |
13:1, 74% monosaturated (71.3% Omega 9) |
|
Almond oil |
216°C |
420°F |
Omega-6 only |
|
Hazelnut oil |
221°C |
430°F |
75% monosaturated (no Omega 3, 78% Omega 9) |
|
Peanut oil |
227°C |
440°F |
32:1 |
|
Sunflower oil |
227°C |
440°F |
40:1 |
|
Refined corn oil |
232°C |
450°F |
83:1 |
|
Palm oil |
232°C |
450°F |
46:1, mostly saturated and monosaturated |
|
Palm kernel oil |
232°C |
450°F |
82% saturated (No Omega 3) |
|
Refined high-oleic sunflower oil |
232°C |
450°F |
39:1, 84% monosaturated |
|
Refined peanut oil |
232°C |
450°F |
32:1 |
|
Semirefined sesame oil |
232°C |
450°F |
138:1 |
|
Refined soy oil |
232°C |
450°F |
8:1 (most are GMO) |
|
Semirefined sunflower oil |
232°C |
450°F |
40:1 |
|
Olive pomace oil |
238°C |
460°F |
74% monosaturated, high in Omega 9 |
|
Extra light olive oil |
242°C |
468°F |
9:1, 74% monosaturated, high in Omega 9 |
|
Rice Bran Oil |
254°C |
490°F |
21:1, Good source of vitamin E & antioxidants |
|
Refined Safflower oil |
266°C |
510°F |
133:1 (74% Omega 9) |
|
Avocado oil |
271°C |
520°F |
12:1, 70% monosaturated, (68% Omega-9 fatty acids)
|