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Cooking Oils: which oil to use
Oil Type of Fat Smoke Point
Ghee (Indian Claried Butter)* Saturated 266°C / 510°F
Coconut Oil Rened** Saturated 232°C / 450°F
Corn Oil Rened* Monounsaturated 232°C / 450°F
Peanut Oil Rened* Monounsaturated 232°C / 450°F
Sesame Oil Semi-rened* Polyunsaturated 232°C / 450°F
Sunower Oil Rened* Polyunsaturated 232°C / 450°F
Rice Bran Oil* Saturated 232°C / 450°F
Olive Oil Virgin Monounsaturated 215°C / 420°F
Canola Oil Rened* Monounsaturated 204°C / 400°F
Olive Oil Extra Virgin Monounsaturated 191°C / 375°F
Butter Saturated 177°C / 350°F
Coconut Oil Unrened Saturated 177°C / 350°F
Sesame Oil Unrened Polyunsaturated 177°C / 350°F
Peanut Oil Unrened Monounsaturated 160°C / 320°F
Flaxseed Oil Unrened Polyunsaturated 107°C / 225°F
Sunower Oil Unrened Polyunsaturated 107°C / 225°F
*suitable for frying
**best for frying due to high smoke point and composition of saturated fatty acids
that are subject to less oxidation
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