What Cooking Oil is the Best for High Heat?

High-heat frying and stir-frying are best done with oils with high smoke points. In terms of selecting the ideal cooking oil, you have many choices. Flaxseed oil is one popular choice, but many others are also to consider. Sesame oil and Avocado oil are two other choices. Each has different uses, and you should always check the labels before you purchase them. There are many benefits to using a specific type of oil when cooking. Below are some benefits and how they can benefit your family’s health.

What Cooking Oil is Best For High Heat

What Cooking Oil is the Best for High Heat?

Avocado, peanut, canola, and sesame oil are the oils that can withstand high heat the best while being used for frying. These oils have a high smoke point (400°F and higher), making them more suitable for cooking at higher temperatures.

Try avocado, canola, coconut, grapeseed, extra-virgin olive, and sesame oils for sautéing. Flaxseed, wheat germ, and walnut oil are unrefined oils with low smoke points that shouldn’t be cooked.

Avocado Oil

When cooking over high heat, avocado oil is the best choice. Its high smoke point of 520 degrees Fahrenheit makes it ideal for all-purpose cooking. It is rich in monounsaturated fats, especially oleic acid, which is good for the heart. According to Jackie Newgent, author of The All-Natural Diabetes Cookbook, avocado oil can reduce the LDL cholesterol in your diet. In addition, avocado oil is perfect for baked tortilla crisps.

This natural oil is a good source of antioxidants, monounsaturated fatty acids, heart-healthy vitamins, and minerals. Its smoke point is higher than other plant-based oils, making it the best choice for high-heat cooking. It can be used in baking, frying, and rinsing pans. It also helps soothe cast-iron utensils at high temperatures.

Olive Oil

The most popular cooking oil in homes is extra-virgin olive oil. It is frequently used in daily cooking for sautéing and drizzling over various cuisines. Since it has a lower smoke point (325–375°F) than cooking oil, it should be used for frying at low to medium heat.

Compare the flavors of several olive oils while tasting them. Different finishing olive oils press the olives at various stages. While oils from more mature olives can be sweeter, certain oils made from still-green olives can be hot and peppery.

Flaxseed Oil

Flaxseed oil is not the most common cooking oil, but it has many benefits, including reducing inflammation, lowering cholesterol, and preventing heart disease. Flaxseed oil is best used in low-heat cooking, as its smoke point is low. It is also beneficial in salad dressings, smoothies and as a seasoning in cast iron skillets. Its nutty flavor adds a unique flavor to dishes.

Although flaxseed oil is often promoted as one of the healthiest oils, it is generally not recommended for high-heat cooking. Most flaxseed oil is used for salad dressings and dips, and its mild flavor makes it a versatile addition to baked goods and salads. It can substitute for butter and is an excellent source of omega-3 fatty acids. However, flaxseed oil is not ideal for cooking due to its low smoke point.

Canola Oil

When cooking over high heat, canola oil is the best choice. It has the lowest saturated fat of all the major cooking oils. Plus, it has a high smoke point, making it excellent for high-heat cooking. It’s alsohigh-heative and is perfect for stir-frying, salad dressings, and baking. But be warned that this oil is highly processed, so buying pure oil is not always possible.

If you’re uncomfortable using a spoon, you can buy canola oil in spray bottles. It comes in different sizes, from small spray bottles to 16.9 ounces. If you’re looking for an oil that can handle high heat, consider Spectrum Naturals Organic Canola Oil. It’s an expeller-pressed oil Having a 450-degree high smoke point. Another good choice is La Tourangelle Organic Canola Oil. This spray is made from organic canola oil and is an excellent all-around product.

Sesame Oil

If you’re looking to cook with sesame oil, you’ve got several options. Light, untoasted sesame oil works like other oils and has a neutral, slightly nutty flavor. Sesame oil can be used to drizzle over steamed fish or chicken, and it can also be substituted for other cooking oils, including canola, sunflower, and pure olive oil.

Plain sesame oil is best for stir-fries, sauteeing, and roasting meat. This oil is a great alternative to neutral oils. Toasted sesame oil is great for finishing touches, like drizzled-over ice cream or soups. To extend its shelf life, refrigerate unsalted sesame oil after opening. If you use it regularly, store it in a dark, cool place.

Walnut Oil

While walnut oil is not ideal for cooking with high heat, its properties make it an excellent finishing touch for many dishes. The taste may be mild or nutty, depending on the walnut variety. It can be used in both savory and sweet dishes. Walnut oil has numerous uses outside of cooking. Continue reading to discover more advantages of walnut oil. Also, remember to keep it chilled!

Its high levels of PUFAs help protect the body from chronic inflammation and high triglycerides and cholesterol. It contains various vitamins and minerals, including niacin, selenium, zinc, calcium, iron, and magnesium.

Walnuts are the ideal choice if you’re looking for all-purpose cooking oil. They are rich in antioxidants, vitamins, and minerals, which will improve the flavor and prolong the life of your food.

Peanut Oil

Peanut oil is a high-heat cooking oil produced from the seeds of the peanut plant. Refined peanut oil is the most prevalent kind. Its affordable price and bland flavor make it a flexible choice for many meals. Unfined versions are available; these are produced by low-temperature drying of the peanuts followed by oil extraction, which helps retain most nutrients.

Cold-pressed or unrefined peanut oil has a robust, nutty flavor and aroma that goes particularly well with salad dressings and spreads.

How Should Cooking Oil be Stored?

You should never keep cooking oils close to or over the burner while storing them. If certain oils are exposed to light, heat, and oxygen, they can go rancid.

While wine improves with age, oil does not; as it ages, the quality and flavor will deteriorate. Rather, keep oil in a cool, dark location. Make an effort to utilize your oil within a year of purchase for the optimum quality and flavor (some oils may need to be used sooner).

Is Olive Oil Better for High Heat Than Canola Oil?

While olive and canola oils are superior for pan frying and medium-heat cooking, canola oil is better for deep frying and high-heat searing. Due to its robust flavor, extra virgin olive oil is preferred for dipping, dressing, and topping applications.

In comparison to other oils, olive oil has a lower smoke point (between 365 and 420°F), the temperature at which an oil starts to smoke. The protective components in olive oil begin to break down and generate potentially hazardous chemicals at the smoke stage.

Is Avocado Oil and Olive Oil Suitable for Use in High Heat?

The ideal oil for high-heat cooking is Chosen Foods’ avocado oil, which has been expeller-pressed and naturally refined. There isn’t another oil better for high heat applications because it has health advantages similar to olive oil, a smoke point high enough to avoid pollutants and trans fats and a low polyunsaturated fat content.

Extra virgin olive oil of superior quality is not only capable of withstanding high-heat cooking, but it also helps to enhance the taste of your food. In many regions of the world, extra virgin olive oil has been used for frying for ages.

Which Cooking do Oils Cause Inflammation?

The American diet tends to be highly heavy in omega-6s, which can cause the body to create pro-inflammatory chemicals when consumed in excess. Omega-6s are present in vegetables, soy, safflower, corn, and other oils and goods made with those oils. Safflower oil and rice bran oil, which are heart-healthy oils and can sustain frying temperatures of approximately 500° F, are ideal. If you’re frying at 450° F, you can also use peanut oil, sunflower oil, canola oil, and vegetable oil to keep the temperature at 400° F.

Which Oils Should be Refrained from?

Cooking with oils, including soybean, corn, canola, sunflower, and safflower, should be avoided. These oils will destroy the nutritious value of your meals because they contain unstable lipids. The decomposition of the fatty acids in oils, which have been linked to ailments like arthritis, heart disease, dementia, and cancer, also produces large amounts of hazardous compounds called aldehydes when vegetable oils are cooked.


When it comes to cooking oils, there are many possibilities. It’s critical to pick oils that maintain stability when cooking at high temperatures. Oils heated beyond their smoke point degrade and can produce harmful chemicals. Safflower, sesame, olive, and avocado oil are healthier cooking oils that can sustain higher cooking temperatures.

They also include a variety of antioxidants, unsaturated fatty acids, and other substances that may be beneficial to health. However, some oils are better suited for use in cold dishes, as dietary supplements, or are otherwise contraindicated in high-heat cooking. Examples include walnut oil, flax oil, palm oil, and fish oil.