Avocado Oil for Frying and the Smoke Point of Cooking Oils

Cooking with Avocado Oil Avocado oil is a very heat stable cooking oil and one of the best for high-temperature frying in your kitchen.

It also tastes great and is full of beneficial monounsaturated fats and other nutrition.

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

How the Smoke Point of Oils Affects Your Health

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

At this point the structure of the oil begins to break down. Not only are nutrients lost and the flavor changed, but damaging compounds, such as toxic aldehydes, can be created.

Even a healthy culinary oil, like extra virgin olive oil, changes structurally and becomes unhealthy when it reaches its smoke point.


A List of Cooking Oil Smoke Points

  • Refined avocado oil — 520 F (271 C)
  • Cold pressed avocado oil — 480 F (248 C)
  • Corn oil  — 450 F (232 C)
  • Soy oil — 450 F (232 C)
  • Peanut oil — 450 F (232 C)
  • Refined olive oil — 430 F (221 C)
  • Cottonseed oil  — 420 F (215 C)
  • Canola oil — 400 F (204 C)
  • Extra virgin olive oil — 383 F (195 C)
  • Coconut oil — 350 F (171 C)

Certain healthy oils, like high nutrition pumpkin seed oil or flaxseed oil for weight loss, should never be heated as they have very low smoking points.

Others, like processed soy oil and corn oil, do have acceptable burning points. However, they are extracted with high temperatures and chemicals, and are considered unhealthy by many nutritionists.

Their bland flavor is also no match for a high quality avocado oil, like this rich and buttery tasting cold pressed and organic oil I use in my kitchen.

The Smoke Point of Olive Oils

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 varies greatly, depending on its grade and level of processing.

Extra virgin olive oil, the type considered the healthiest and best tasting, has a low smoke point of 383 Fahrenheit (195 Celsius). This makes it unsuitable for high temperature frying.Unrefined avocado oil for high heat cooking

Despite this, many people do use unrefined olive oils to fry with, thinking they are being healthy.

Once these oils start smoking in the pan though, toxic compounds can be formed that are quite unhealthy.

Other lower grades of ‘light’ olive oil have a higher smoke point of 430 F (221 Celsius). These are suitable for cooking with, though lower in nutrition and have a bland taste compared to EVOO.

Avocado Oil Smoke Points

Refined avocado oil has a smoke point of 520 F (271 C), making it the most heat stable cooking oil for high-temperature frying.

Cold pressed and extra virgin avocado oil has a smoke point of 480 F (248 C). This is still higher than the majority of processed vegetable oils.

It’s recommended to keep unrefined avocado oil under 400 Fahrenheit when frying with it to be safe. You shouldn’t need to go that high on your hotplate very often anyway.

Burnt foods have their own unhealthy compounds, like polycyclic aromatic hydrocarbons, so avoid frying at too higher temperatures, even if avocado oil does have a very high smoke point.


Healthier Frying and Better Tasting Food

Using a high quality extra virgin avocado oil, like this organic one I use almost every day, makes good sense if you value your health.

Not only is it great for high temperature frying, it has many other benefits, such as a superior fatty acid profile and good levels of phytosterols and antioxidant vitamin E.

To top it all off, this culinary oil tastes far better than 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 frying in your kitchen, here’s where to buy cheap, bulk and organic oils online at a much lower price than in supermarkets.

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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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