We use olive oiI everyday, so I knew that olive oil was one of the best cooking oils for high heat. But what are the other heat tolerant cooking oils?
This article started as most of mine do: With an “I wonder…” question, that usually leads to another question and another. I sometimes (maybe often!) drive my family nuts with all my questions! 😜 So I’m ever so grateful for the resources that make it possible for us to become our own “armchair researchers”, that include access to published scientific studies.
Subsequently, when writing our article on making rosemary oil, the research recommended using stable oils.
Then I wondered: “Hmmm… What is a stable oil and why is it stable? And do I really even know what stable oils mean, and which oils are most stable?”
I thought I knew, but upon researching it, I learned that a stable oil is more than the ability to withstand heat.
What is a Stable Oil & Which Are the Most Stable?
Stable oils, also known as shelf-stable oils, are oils that have a long shelf life. They are less likely to go rancid and can be stored for longer periods than other types of oils.
It’s worth noting that while these oils are generally stable, their stability can be affected by factors such as oil quality, storage conditions, and the duration and intensity of heat exposure. It’s important to follow proper storage guidelines, such as minimal exposure to heat and light, and to avoid reusing oil excessively to maintain its stability and quality.
What Makes an Oil Stable?
The stability of an oil is determined by its chemical structure, specifically its degree of saturation.
Oils are composed of fatty acids, which can be saturated, monounsaturated, or polyunsaturated. Saturated and monounsaturated fats are more stable than polyunsaturated fats. This is because polyunsaturated fats have multiple double bonds in their chemical structure, which makes them more susceptible to oxidation, a chemical reaction that leads to rancidity.
In cooking and cosmetic use, the stability of an oil is an important factor. More stable oils can withstand higher cooking temperatures and are less likely to oxidize when exposed to heat, light, and air.
In the context of cooking and food preparation, stability refers to the resistance of an oil to undergo chemical changes, such as oxidation and breakdown, when exposed to heat, light, and air. Stable oils are those that have a high smoke point and are less prone to oxidation, rancidity, and the formation of harmful compounds during cooking.
Stable oils have a high smoke point and are less prone to oxidation, rancidity, and the formation of harmful compounds during cooking.
8 Most Stable Oils for Cooking and Cosmetics
- Avocado oil: Avocado oil has a high smoke point, typically around 520°F (270°C), making it suitable for various cooking methods, including frying and searing. It contains monounsaturated fats and antioxidants that contribute to its stability.
- Canola oil is considered to be a relatively stable oil. It has a moderate smoke point, typically around 400-450°F (204-232°C), which makes it suitable for most cooking methods, including frying, sautéing, and baking.
- Coconut oil: Coconut oil is highly stable due to its high saturated fat content. It has a smoke point of around 350°F (177°C) and is often used in baking, stir-frying, and sautéing.
- Ghee: Ghee is a form of clarified butter commonly used in Indian cuisine. It has a very high smoke point, around 450°F (232°C), and its milk solids have been removed, making it more stable than regular butter.
- Olive oil: Extra virgin olive oil is known for its health benefits and stability. It has a smoke point around 375°F (190°C) and is suitable for sautéing, roasting, and light frying. It contains a high proportion of monounsaturated fats and antioxidants.
- Peanut oil: Peanut oil has a high smoke point, usually around 450°F (232°C). It is commonly used in deep frying and stir-frying due to its stability and neutral flavor.
- Safflower oil: Similar to sunflower oil, safflower oil is known for its stability and has a smoke point around 450°F (232°C). It is often used in deep frying and high-heat cooking
- Sunflower oil: Refined sunflower oil has a relatively high smoke point, typically around 440°F (227°C). It is commonly used for frying, baking, and other high-temperature cooking methods..
The Most Stable Oils for Cooking from Highest to Lowest Smoke Points
Here’s a chart listing the oils mentioned earlier in descending order based on their smoke points:
| Oil | Smoke Point (Approx.) | Composition | Common Uses |
|---|---|---|---|
| Avocado oil | 520°F (270°C) | High in monounsaturated fats | Frying, searing, sautéing |
| Ghee | 450°F (232°C) | Mostly saturated fats | Indian cuisine, high-heat cooking |
| Peanut oil | 450°F (232°C) | High in monounsaturated fats | Deep frying, stir-frying |
| Safflower oil | 450°F (232°C) | High in polyunsaturated fats | Deep frying, high-heat cooking |
| Coconut oil | 350°F (177°C) | High in saturated fats | Baking, stir-frying, sautéing |
| Olive oil | 375°F (190°C) | High in monounsaturated fats | Sautéing, roasting, light frying |
| Canola oil | 400-450°F (204-232°C) | Low in saturated fats, high in omega-6 | Frying, sautéing, baking |
| Sunflower oil | 440°F (227°C) | High in polyunsaturated fats | Frying, baking, high-temperature cooking |
Please note that the provided smoke points are approximate and can vary based on factors such as the oil’s quality and refinement process.
8 Healthiest Stable Oils for Listed from Highest to Lowest Nutrient Content
Here’s a chart on the same stable oils listed from most to least healthy, and including the cooking oil’s nutrients and benefits.
| Oil | Smoke Point (Approx.) | Composition | Nutrients | Benefits |
|---|---|---|---|---|
| Avocado oil | 520°F (270°C) | High in monounsaturated fats | Vitamin E, antioxidants, potassium | Supports heart health, enhances nutrient absorption |
| Olive oil | 375°F (190°C) | High in monounsaturated fats | Vitamin E, antioxidants, polyphenols | Anti-inflammatory properties, may lower heart disease risk |
| Canola oil | 400-450°F (204-232°C) | Low in saturated fats, high in omega-6 | Omega-3 and omega-6 fatty acids, vitamin E | Cardiovascular health, may improve cholesterol levels |
| Peanut oil | 450°F (232°C) | High in monounsaturated fats | Vitamin E, phytosterols | Rich flavor, good source of energy, potential heart benefits |
| Safflower oil | 450°F (232°C) | High in polyunsaturated fats | Omega-6 fatty acids | Supports heart health, may help reduce inflammation |
| Coconut oil | 350°F (177°C) | High in saturated fats | Medium-chain triglycerides (MCTs) | May boost metabolism, antimicrobial properties |
| Ghee | 450°F (232°C) | Mostly saturated fats | Vitamin A, vitamin E, butyric acid | Enhances digestion, potential anti-inflammatory effects |
| Sunflower oil | 440°F (227°C) | High in polyunsaturated fats | Vitamin E, omega-6 fatty acids | Promotes healthy skin, potential heart benefits |
Please note that the healthiness of oils can vary based on individual dietary needs and health conditions. It’s important to consume oils in moderation as part of a balanced diet.
Remember, even the most stable oils can become rancid over time, especially when exposed to heat, light, and air. Therefore, it’s important to store oils properly, ideally in a cool, dark place in a tightly sealed container.
We hope you found this helpful. You may enjoy our article on making rosemary oil.
I’m LeAura Alderson, a garden, herb and plant enthusiast with a passion for discovering the many edible and medicinal benefits of the plants all around us, including the weeds! I’m a writer, editor and media publisher for our family of websites.
While I was certified in fitness and life coaching, I am NOT a health practitioner. However, I’m a lifelong health enthusiast, with a keen interest in healthy, organic foods and making home remedies and the content we share is from our own experience and usage as well as that extracted from scientific research so that you can explore further on your own.
Always seek the advice and guidance of your health practitioners first and foremost.
As a family we’re steadily expanding our gardening, experimentation and knowledge around all things gardening, edible landscaping, fresh organic foods and self sustainability with farming in our future. I also own and manage iCreateDaily.com, a site all about transformation through creation, and the power of positivity, optimism and mindset.