Avocado Oil for Cooking and the Smoke Point of Oils

Cooking with Avocado Oil Despite all of its benefits for our health, avocado oil as a cooking oil is a very heat stable and one of the best possible oils for high-temperature frying.

Here’s why it’s worth changing from all those unhealthy processed oils, like cottonseed, soy, corn and canola oil, and even the healthier ones like olive oil, to avocado oil for cooking and frying with.

The Importance of the Smoke Point of Oils

It is very important to consider the smoke point of the oil you are cooking with. This is the temperature at which the oil starts to be visibly smoking in the pan.

At this point, the structure of the oil begins to break down and not only are the nutrients lost and the flavor changed, but dangerous compounds can be created that are damaging to your health. Even a healthy oil like olive oil becomes unhealthy when it reaches its smoke point.

Some very beneficial oils, like flaxseed oil and pumpkin seed oil, should never be used for frying or high-temperature cooking as they have a very low smoke point.

Others, like cheap processed cottonseed oil (420 F), soy oil (unrefined 320 F/refined 450 F), corn oil (450 F) and canola oil (unrefined 225 F/refined 400 F), may have relatively high smoke points, but can have other health issues like inflammatory fat profiles and toxic residues left over from the solvents, deodorizers and extremely high temperatures used in their bizarre extraction process.

Besides all of this, none of these taste anywhere near as good as a high quality avocado oil, like this rich and buttery tasting cold pressed and unrefined oil I use in my kitchen.

The Smoke Point of Olive Oil

Many people use olive oil for cooking and it is a much healthier oil than regular vegetable oils (though not as healthy as avocado oil). Unfortunately, olive oil’s smoke point can vary greatly, depending on its grade and level of processing.

Extra virgin olive oil, the type usually considered healthiest and best tasting, can have a very low smoke point, sometimes listed at only 220 Fahrenheit (105 Celsius), making it completely unsuitable for frying and even cooking at high temperatures in the oven.

Despite this, many people do use it to fry with, thinking they are being healthy. But in fact, once it starts smoking in the pan, extra virgin olive oil can become quite unhealthy and full of damaging compounds that lead to free radical damage in your body.

Other lower grades of olive oil usually have a higher point before they start smoking, sometimes cited as high as 430 F (210 Celsius). These are usually the ‘light’ varieties.

But even these are well below refined avocado oil’s smoke point, usually listed at 520 F (271 C), making it about the best possible oil for high-temperature frying.

Virgin avocado oil is often listed as having a similarly high smoke point. Independent testing though suggest these figures may be lower and it would be best to keep virgin avocado oil under 375-400 degrees Fahrenheit when frying with it.

There shouldn’t really be a need to go that high with it anyway. Heavily burnt foods have a whole other set of dangerous compounds worth avoiding so don’t fry your food at too higher temperatures, even if avocado oil is a very high smoke point oil.

Popular Cooking Oil Smoke Points

Here’s a list of common cooking oils and their smoke point in both Fahrenheit and Celsius. As you can see, avocado oil has by far the highest smoke point. It is also far healthier than soy, peanut or corn oil.

  • Avocado oil — 520 F (271 C)
  • Corn oil  — 450 F (232 C)
  • Soy oil — 450 F (232 C)
  • Peanut oil — 450 F (232 C)
  • Light olive oil — 430 F (221 C)
  • Cottonseed oil  — 420 F (215 C)
  • Canola oil — 400 F (204 C)
  • Coconut oil — 350 F (171 C)
  • Extra virgin olive oil — 220 F (105 C)

Healthier Cooking with Avocado Oil

Cooking your meals with a good extra virgin avocado oil like this make sense. Not only do you have a far lower chance of creating dangerous compounds, even with high temperature frying, avocado oil benefits your health in other ways with its superior fatty acid profile, phytosterols and high antioxidant content.

To top it all off, avocado oil probably tastes far better than just about anything you’ve ever cooked with before. Better than olive oil and certainly much better than bland and unhealthy processed vegetable oils.

If you’d like to try avocado oil for cooking for yourself the next page has details on where find organic avocado oil online that is both higher quality and at a much lower price than in supermarkets.

Photo 1 credit with thanks: the prodigal untitled13


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Click Here to Leave a Comment Below 12 comments
Al GArcia

Hello, your comments are absolutely correct and hopefully accurate, for those who want to live healthier like me they should cook wit,h avocado oil

Jim Dillan

Thank you Al. My main concern is the number of people who cook at high temperatures with virgin olive oil believing it to be good for them. I was going through a Jamie Oliver recipe book the other day and, while I admire a lot of what he’s done with encouraging home cooking and healthier meals in schools, many of his recipes suggest using olive oil in really hot frying pans. The dangers of the compounds created in the oil at these temperatures are very real.

Avocado oil on the other hand has a much higher smoke point and is a much better replacement for high temperature cooking.


I like seasoning my cast iron skillet with avocado oil best


I was going through a Jamie Oliver recipe book the other day and, while I admire a lot of what he’s done with encouraging home cooking and healthier meals in schools, many of his recipes suggest using olive oil in really hot frying pans. The dangers of the compounds created in the oil at these temperatures are very real.


@Donnie How do you season your pans with the avocado oil? I love cooking with the stuff but I was told you couldn’t use it for seasoning as the smoke point was too high. I’m really curious of the method you use to do that as I would love to try it on all of my cast iron ware.

Jim Dillan

I agree and I’ve tried to get the word out about why avocado oil is better by sharing this article.

All the best,



what is the smoke point of an unrefned avocado oil?

Jim Dillan

Hi Lisa,

Unrefined avocado oil is often listed at 480 degrees fahrenheit.

All the best,



What about coconut oil? It’s great for frying at high temperatures as well, right?

Jim Dillan

Hi Ben.

Coconut oil has a higher smoke point than olive oil at 177°C or 350°F but it’s still not nearly as high as avocado oil, which is best for high temperature cooking.

All the best,



Confused on which avocado oil to use for cooking. Extra virgin or unrefined? Are they both at a high smoke point?

Jim Dillan

Hi Judi,

Unrefined has a slightly less smoke point than regular cold pressed extra virgin avocado oil but is still much higher than olive oil or most others and does contain more antioxidants. Both are great to replace vegetable oil.

All the best,



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