What Oil Is Best for High Heat Cooking?
Not all cooking oils handle high heat the same way. Here's which oils to use for frying, searing, and roasting — and which to avoid.
3 min read · Updated 2026-04-01
General information only. This article may include AI-assisted content. While we aim for accuracy, verify important details before acting on them.
Choosing the wrong oil for high-heat cooking leads to burnt flavours, smoke, and potentially harmful compounds. Here's the practical guide.
The Smoke Point
Every oil has a smoke point — the temperature at which it starts to smoke, break down, and produce off-flavours and potentially harmful compounds. For high heat cooking, you need an oil with a smoke point well above your cooking temperature.
Best Oils for High Heat
Avocado oil — Smoke point: ~270°C (520°F)
The highest smoke point of any commonly available oil. Neutral flavour, works for everything from searing steaks to deep frying. More expensive than other options but excellent quality. Good for daily cooking.
Refined coconut oil — Smoke point: ~230°C (450°F)
Very stable for high heat. Adds a subtle coconut flavour (less than virgin coconut oil). Good for stir-frying and sautéing.
Ghee (clarified butter) — Smoke point: ~250°C (485°F)
Butter with the milk solids removed — giving it a much higher smoke point than regular butter while keeping a rich, nutty flavour. Excellent for searing and Indian cooking. Also shelf-stable without refrigeration.
Refined sunflower oil — Smoke point: ~230°C (450°F)
Inexpensive, widely available, neutral flavour. Good for frying and roasting. Choose refined, not cold-pressed (cold-pressed has a lower smoke point).
Vegetable oil / Canola oil — Smoke point: ~200–230°C (400–450°F)
The workhorse of everyday cooking. Neutral flavour, affordable, handles most high-heat cooking well. Fine for everyday sautéing, frying, and baking.
Light/refined olive oil — Smoke point: ~240°C (465°F)
Higher smoke point than extra virgin olive oil. Neutral flavour. Good for roasting.
Oils to Avoid for High Heat
Extra virgin olive oil — Smoke point: ~190°C (375°F)
EVOO is pressed without heat, preserving flavour compounds and antioxidants — which are exactly what break down when you heat it. At high temperatures it smokes easily and loses what makes it expensive and good. Save it for dressings, drizzling, and low-heat cooking.
Unrefined flaxseed oil — Smoke point: ~107°C (225°F)
Extremely low smoke point. For dressings only.
Butter — Smoke point: ~150°C (300°F)
The milk solids burn quickly. Fine for low-heat cooking and finishing sauces. For high heat, use ghee instead.
A Practical Guide by Cooking Method
| Method | Temperature | Use | |--------|-------------|-----| | Deep frying | 170–190°C | Refined sunflower, avocado, canola | | Searing (very high) | 200°C+ | Avocado oil, ghee, refined coconut | | Stir-frying | 180–200°C | Avocado, refined sunflower, canola | | Roasting | 180–220°C | Avocado, canola, refined olive | | Sautéing | 120–160°C | Most oils including light olive oil | | Dressings/finishing | Not heated | Extra virgin olive oil, walnut, flaxseed |
Do Refined vs. Unrefined Matter?
Yes — significantly. Refining removes the compounds (pigments, enzymes, flavour molecules) that break down at lower temperatures, raising the smoke point. Unrefined oils have more flavour and nutrients but lower smoke tolerance.