Reference · Kitchen

Cooking Oil Reference Guide

Smoke points, flavor profiles, best uses, and what to avoid — for every oil you're likely to have in your kitchen. Filter by what you're cooking.

Oil ↕	Smoke Point ↓	Flavor	Best For	Avoid For
Avocado Oil Neutral, very mild	520°F / 271°C	Neutral to very mild — won't compete with your food	SearingCast IronStir FryFryingRoasting	Nothing much — most versatile oil
Light / Refined Olive Oil Mild, clean	465°F / 240°C	Mild and clean — much more neutral than EVOO	RoastingSautéingFryingStir Fry	Don't use for finishing — no flavor payoff
Refined Coconut Oil Neutral	450°F / 232°C	Neutral — the refining removes the coconut flavor	BakingStir FrySautéingFrying	Don't confuse with unrefined — very different
Grapeseed Oil Very neutral	420°F / 216°C	Almost no flavor — completely gets out of the way	Cast IronStir FrySautéingFrying	Dressings — too neutral, nothing to add
Canola Oil Neutral	400°F / 204°C	Neutral — the workhorse oil, no strong opinions	FryingBakingEveryday CookingCast Iron	High-heat searing — borderline smoke point
Vegetable Oil Neutral	400°F / 204°C	Neutral — usually a soybean blend	FryingBakingEveryday Cooking	High-heat searing
Extra Virgin Olive Oil Fruity, grassy, peppery	375°F / 190°C	Fruity and grassy with a peppery finish — the flavor is the whole point	DressingsFinishingDippingLow-heat sauté	Any high heat — burns and goes bitter
Sesame Oil (Toasted) Strong, nutty, bold	350°F / 177°C	Very bold and nutty — a little goes a long way	Finishing Asian dishesMarinadesDressings	High-heat cooking — flavor burns off and turns harsh
Unrefined Coconut Oil Distinct coconut flavor	350°F / 177°C	Strong coconut flavor — only use it if you want that	BakingLow-heat sautéTropical dishes	Anything savory where coconut flavor doesn't fit
Butter Rich, nutty, creamy	350°F / 177°C	Rich and nutty when browned — best flavor of anything on this list	Finishing saucesLow-heat sautéBastingBaking	High heat solo — burns fast. Combine with oil to raise smoke point.

No oils match that filter.

High heat (400°F+)

Medium heat (375–400°F)

Low heat / finishing (under 375°F)

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