Oils with high smoke points vs Oils with low smoke points
Side-by-side comparison, when-to-use-each guide, and instant conversion. Reviewed for 2026.
Deep frying, stir frying, searing, high-heat roasting.
Salad dressings, drizzling, low-heat cooking, emulsified sauces.
| Aspect | Oils with high smoke points | Oils with low smoke points |
|---|---|---|
| Refined avocado oil | ~270°C | — |
| Refined sunflower/rapeseed | ~225-230°C | — |
| Refined coconut oil | ~232°C | — |
| Extra virgin olive oil | ~190-210°C | — |
| Cold-pressed flaxseed | — | ~107°C |
| Butter | ~150°C (clarified: 250°C) | — |
Frequently asked
Is it dangerous to heat extra virgin olive oil?
Its smoke point (190-210°C) is above typical pan-frying temperatures (160-180°C). Research from the University of Auckland (2018) found extra virgin olive oil produces fewer toxic compounds when heated than refined oils, due to its natural antioxidants. It's safe for most cooking — deep frying aside.
What oil should I use for chip shop-style frying?
At 180-190°C (standard chip frying temperature): refined rapeseed oil is the UK standard for health-conscious frying (high smoke point, neutral flavour, good omega-3:6 ratio). Beef dripping gives traditional flavour. Both are stable at chip-frying temperatures.