Flash Point

flash point

Where there’s smoke, there’s danger!

A smoke point, or a flash point, of oil is the point at which it begins to decompose. This thermal oxidation leads to a loss in nutritional integrity, as well as the formation of harmful free radicals and cancer-causing agents including lipid oxidation products (LOPs) and benzo{a}pyrene.

If you notice smoke coming from your oil, do your best to avoid breathing the fumes, toss the oil and start over. And use this chart as a guide.

Flash Points of Common Oils and Fats

All Purpose Cooking Oils: High Heat Avocado 510°F  
Almond 495°F
Apricot Kernel 495°F
Extra Light Olive Oil 468°F
Canola (Not Advised)
Palm Fruit 450°F
Safflower (Not Advised)
Sesame (Refined) 445°F
Baking & Sautéing: Medium-High Heat Canola (Not Advised) 425°F  
Grapeseed (Not Advised)
Extra Virgin Olive Oil 406°F
Walnut 400°F
Safflower, High-Oleic (Not Advised)
Coconut 365°F
Soy (Not Advised)
Light Sautéing & Sauces: Medium Heat   Butter 350°F
Sesame (Unrefined) 350°F
Peanut (Unrefined) (Not Advised)
Toasted Sesame (Unrefined) 350°F
Olive (Unrefined) 350°F
Corn (Unrefined) (Not Advised)
Coconut (Unrefined) 350°F
Nutriment & Flavor: Cold Use Only Borage (Unrefined) 225°F
Evening Primrose (Unrefined) 225°F
Flax Oil (Unrefined) 225°F
Wheat Germ Oil (Unrefined) 225°F


About The Author

Kelley Herring, founder of Healing Gourmet, is a natural nutrition enthusiast with a background in biochemistry. Her passion is educating on how foods promote health and protect against disease and creating simple and delicious recipes for vibrant health and enjoyment.

Kelley Herring – who has written posts on Healing Gourmet.


  1. Interesting. But, I’ve read many times that Olive oil should be reserved for cold, or warm things and never used for frying because of the oxidation at high levels. This seems to say just the opposite. Where do these figures come from? There are no references to check. I’m sure you have something that you followed in setting up the chart. 🙂 Thanks

    • Jon Herring says:

      Hi April… I don’t know exactly where the numbers on this chart come from (I’m afraid the references might’ve been dropped when the website was moved from another platform). But there are quite a number of published tables with reference to smoke points or flash points for various cooking oils. The numbers on these tables actually vary from source to source, but the numbers above are within range.

      Keep in mind that there are a number of different types / grades of olive oil. In fact, there are three different types listed in the table above. Extra light olive oil actually has a fairly high smoke point. That said, we only buy organic unrefined extra virgin (not the extra light). And we don’t use it for sauteeing. There are much better oils for that, including palm oil, lard, tallow, butter, ghee, avocado oil, etc.

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