If you’re a foodie, then avocado oil is likely a crucial part of your culinary arsenal. May you love the taste and its many health benefits–but do you know what its smoke point is?
Understanding the smoke point to different oils can come in handy when cooking at high temperatures or frying…and if you don’t know it for avocado oil, then this blog post is just for you!
Read on to learn all about the unique properties of avocado oil, as well as why knowing its smoke point matters.
Avocado oil smoke point is the highest of all plant-based cooking oils (510 to 520°F or 271°C). That makes it perfect for high-heat cooking methods like frying and searing.
It is a healthy cooking oil with monounsaturated fats and a neutral flavor.
Typical products have about 75% monounsaturated fat comprising oleic and palmitoleic acids, whereas 25% are saturated and polyunsaturated fatty acids.
The extraction process can be done using a cold-pressing or expeller-pressing method.
Cold-pressed avocado oil is made without the use of chemicals or heat.
Expeller-pressed avocado oil is made using a machine that squeezes the oil out of the flesh.
This method usually uses some heat and chemicals to help extract the oil.
Benefits
It is high in monounsaturated fats, which can help to lower cholesterol levels.
It has a buttery and nutty flavor, so it will not alter the taste of your food.
It has a high smoke point, ideal for high-heat cooking methods.
It is a healthy alternative to other vegetable oils.
How to use avocado oil in cooking?
Here are some tips:
Use it as a healthy alternative to other oils in recipes.
Use it for high-heat cooking methods like frying and searing.
Add it to salad dressings or marinades for a boost of flavor.
Use it to make homemade mayonnaise or guacamole.
Avocado oil. Credit: canva
Avocado Oil Smoke Point
What is a smoke point?
The smoke point of an oil is the temperature at which it stops shimmering and starts smoking. The smoke point is also called the burning point of oil and can range from relatively low 325 F to very high (520 F).
The temperatures at which the oil starts to break down and release harmful toxins.
It is essential to know its smoke point when cooking with any oil because using burned oil to cook does more than give your food an unpleasant flavor.
When oil hits its smoke point and begins to burn, it destroys phytochemicals and beneficial nutrients in both the oil and the food. This results in highly combustible conditions that can be harmful to your health if consumed.
The higher the smoke point, the better the oil is for cooking at high temperatures.
What is the smoke point of avocado oil?
The smoke point of refined avocado oil is between 510 to 520°F or 271°C.
This makes it the highest smoke point of all plant-based oils. It can withstand high temperatures without breaking down and releasing harmful toxins.
The high smoke point makes it one of the most efficient pantry items. You can use it for sautéing, roasting, searing, grilling, and drizzling.
Deep frying fish. Credit: canva
How to use avocado oil
When cooking with avocado oil, it is essential to use a light hand. This oil can quickly become too overpowering if you use too much.
Start by adding a small amount of avocado oil to your pan or skillet. Then, add the ingredients that you will be cooking.
If you find the avocado oil too overpowering, you can always add another type of oil to balance it out.
Smoke Points and Considerations for Cooking
You must recognize which oils are best for each cuisine to avoid burnt tastes and oxidative damage in your meals and optimize the conditions for your cooking style.
Consider the various smoke points when you use cooking oil in your next meal.
Here is the guide to cooking oils with their smoke points:
Avocado oil: 520°F/271°C
Safflower oil: 510°F/266°C
Rice bran oil: 450°F/254°C
Corn oil: 450°F/232°C
Grapeseed oil: 420°F/215°C
Canola oil: 400°F/204°C
Olive oil: 375-410°F/190-210°C
Lard: 370-400°F/188-204°C
Coconut oil: 350°F/177°C
Butter: 350°F/177°C
Soybean oil: 350°F/177°C
Sesame oil: 350-410°F/177-210°C
Walnut oil: 320°F/160°C
Extra-virgin olive oil: 320°F/160°C
Peanut oil: 320-450°F/160-232°C
Almond oil: 300°F/149°C
Vegetable oil: 300°F/149°C
Flaxseed oil: 225-250°F/107-121°C
Pumpkin seed oil: 225-250°F/107-121°C
Hemp seed oil: 225-250°F/107-121°C
Extra-virgin olive oil and other oils can be used for lower-heat cooking methods like sautéing and dressings, marinades, and dipping sauces.
Coconut oil is excellent for sautéing and baking but can also be used in smoothies and other raw foods.
Butter, lard, and other animal fats have lower smoke points and are better suited for lower-heat cooking methods like sautéing.
Flaxseed oil should not be heated and is best used in dressings, dips, and marinades.
You can avoid burnt tastes and oxidative damage in your meals by doing this.
Health Benefits of Avocado Oil
Avocado oil is high in monounsaturated fatty acids, the “good” fats that can help lower cholesterol levels and improve heart health.
This oil is also a good source of vitamins E and K.
Avocado oil is considered one of the healthiest cooking oils because it has a high smoke point and is less likely to oxidize when heated.
FAQs
What cooking oil has the highest smoke point?
Avocado, corn, grapeseed, and canola. These oils are great for stir-frying and deep-frying.
