Avocado Oil for Frying and the Smoke Point of 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, corn and canola oil, and even the healthier ones like olive oil, to frying with avocado oil.

The Smoke Point of Oils and How It 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 the nutrients lost and the flavor changed, but dangerous compounds can be created that are damaging to your health.

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

Popular Cooking Oil Smoke Points

Here’s a list of the smoke point of cooking oils in both Fahrenheit and Celsius: 

  • Avocado oil — 520 F (271 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)
  • Coconut oil — 350 F (171 C)
  • Extra virgin olive oil — 220 F (105 C)

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

Others like processed soy oil, corn oil and canola oil do have acceptable burning points. However, they have inflammatory fat profiles and possible toxic residues left over from the solvents and deodorizers used in their bizarre extraction process.

Besides all of this, none of them taste anywhere near as good as a high quality avocado oil, like this rich and buttery tasting cold pressed 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, has a very low smoke point, listed at only 220 Fahrenheit (105 Celsius).

This makes this kind of olive oil it completely unsuitable for frying and even cooking in the oven at high temperatures.

High smoke point oil

Despite this, many people do use extra virgin olive oil to fry with, thinking they are being healthy.

Once it starts smoking in the pan though, it can become quite unhealthy and full of damaging compounds that lead to free radical damage in your body.

Other lower grades of olive oil have a higher point before they start smoking, sometimes cited as high as 430 F (221 Celsius). These are usually the ‘light’ refined and lower quality varieties.

Cold Pressed Avocado Oil Smoke Point

Regular avocado oil’s smoking point is listed in nutritional databases at 520 F (271 C), making it the best possible cooking oil for high-temperature frying.

Cold pressed and extra virgin avocado oil is often listed as having a similarly high smoke point. Independent testing suggest these figures may be lower though.

It’s recommended to keep extra virgin and cold pressed avocado oil under 400 F (204 C) when frying with it to be safe. There shouldn’t be a need to go that high on your hotplate anyway.

Burnt foods have a whole other set of dangerous compounds worth avoiding so avoid frying at too higher temperatures, even if avocado oil does have a very high smoke point oil.

Healthier Frying and Better Tasting Food

Using a high quality extra virgin avocado oil, like this one I use daily, make good sense if you value your health.

Not only is it great for high temperature frying, avocado oil has many other benefits with its superior fatty acid profile, phytosterols and high antioxidant content.

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 the best organic oil 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

Reply
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.

Reply
Donnie

I like seasoning my cast iron skillet with avocado oil best

Reply
google

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.

Reply
Phillip

@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.

Reply
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,

Jim

Reply
lisa

what is the smoke point of an unrefned avocado oil?

Reply
Jim Dillan

Hi Lisa,

Unrefined avocado oil is often listed at 480 degrees fahrenheit.

All the best,

Jim

Reply
Ben

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

Reply
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,

Jim

Reply
Judi

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

Reply
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,

Jim

Reply

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