FOOD BOX, Food Infographic

[Infographic] Smoke Points and How to Use Different Cooking Oils

Do you “understand” about your cooking oils, their nutritional facts and their smoke points? Not all oils are created equal. Whether derived from a seed, nut or flower, every oil has a specific place in our kitchen and diets. I hope 2 handy infographic below will be helpful for you (click on each picture for full size). It is not easy to buy and try all oils in the list below, so I mainly use sunflower oil and canola oil. Coconut oil is occasionally used for coatings 🙂

The smoke point is that particular moment in which the oil starts to smoke and is no longer good to eat from a healthy point of view.

Has it occurred to you to leave the pan on the hob, forget about it, and, when you turn back – the oil’s already smoking inside? Well, it already reached its smoking point.

The oils are different and have different smoke points, which, is rather an approximation – the degradation happens gradually, not exactly in that particular moment. Still, there are some degrees that can serve as a milestone. The main rule is – pick fats with high smoke point to cook with heat, and use the ones with lower one as a salad dressing or after cooking.

How to pick the best for cooking? What’s the maximum temperature, at which it can be heated?

  • Olive oil (extra virgin, virgin, pomace, extra light)
  • Avocado oil
  • Sesame oil
  • Grape seed oil
  • Rice oil
  • Walnut oil
  • Peanut oil
  • Coconut Butter
  • Butter
  • Soybean oil
  • Sunflower oil

From deep-fried foods to healthy salads, cooking oils play a part in the flavor profile and healthiness of many meals. With such a huge range of nut, seed, and flower oils on the market to choose from, all boasting their own array of nutritional and superfood benefits, it can be hard to know where to start.Consider the smoke point when selecting an oil to cook with. The temperature at which a type of oil begins to smoke and burn will play a huge factor in the dishes you should use it in. Will you be cooking your food hot and fast? If that’s the case you might want to avoid the delicious and flavorful extra virgin olive oil, which begins to smoke at 320 degrees F, and instead opt for an oil with a higher smoke point, like avocado oil, which smokes at a searing 520 degrees F.

Then there’s your waistline and general health to consider. It’s no secret all oils contain fats, but consulting our list will teach the levels of mono-saturated, mono-unsaturated, and poly-unsaturated fats in 15 popular nut, seed, and flower oils, allowing you to choose the oil that’s right for you.

Will you be stir-frying your next meal? Try almond oil, avocado oil, olive oil, or walnut oil. Feel like a toasty flavor in your next salad dressing? Perhaps sesame oil should be your oil of choice.

  • Almond oil
  • Avocado oil
  • Canola oil
  • Coconut oil
  • Corn oil
  • Cottonseed oil
  • Flaxseed oil (Linseed oil)
  • Olive oil
  • Palm oil
  • Peanut oil
  • Safflower oil
  • Sesame oil
  • Soybean oil
  • Sunflower oil
  • Walnut oil



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