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). A 2018 Australian study 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.
Frequently asked questions
Is it dangerous to heat extra virgin olive oil?
Its smoke point (190-210°C) is above typical pan-frying temperatures (160-180°C). A 2018 Australian study 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.