Cooking Oil Smoke Points: Best Oils by Use
Compare smoke points of mustard oil, coconut oil, ghee, groundnut oil, olive oil, and sesame oil. Find the safest oil for frying, tadka, and salad dressings.
Clinical summary
Heating oil beyond its smoke point releases toxic aldehydes and free radicals. Matching the right oil to your cooking temperature is essential for safe, healthy cooking.
Frequently asked questions
What happens when oil exceeds its smoke point?
The oil breaks down, releasing harmful compounds like acrolein and free radicals that can damage cells and increase inflammation.
Which oil has the highest smoke point for frying?
Refined groundnut oil (~230°C) and ghee (~250°C) have the highest smoke points, making them safest for deep frying.
Is reusing cooking oil safe?
Reusing oil lowers its smoke point each time and increases harmful trans fats. It should be avoided, especially for deep frying.
By Dr. Anagha Tulasi, PhD