Use refined coconut oil if you do not want a coconut flavor. There's a lot of controversy about coconut oil because it is very high in saturated fat. The olive oil smoke point is useful to help you decide whether to use it or not. For more details, see our, How to Judge the Temperature of Cooking Oil, How to Make Fried Calamari (Calamari Fritti). The smoke point of your cooking oil is one such small thing which, if not been careful about, can have some serious impact on your overall health. Refined coconut oil has a smoke point of 400 degrees F, meaning it's more suitable for frying. © The Spruce, 2018. Half of the saturated fat content of coconut oil is lauric acid (41.8 grams per 100 grams of total composition), while other significant saturated fats are myristic acid (16.7 grams), palmitic acid (8.6 grams), and caprylic acid (6.8 grams). This smoke point index will help you in determining the smoke point of the fats and oils you are using so to prevent bitter foods, stinky smelling and messy kitchen, teary eyes and panic attacks. Please note that the Ask Dr. Gourmet feature is restricted to questions Coconut oil is extremely stable as a cooking oil, rich in medium chain fatty acids, easy for your body to digest, antimicrobial and antifungal, and particularly rich in lauric acid which is known to be an immune booster. Other choices include virgin olive oil and even butter in small amounts. You may also see the following terms on labels of coconut oil: Expeller-pressed—A machine presses the oil from coconut flesh, often with the use of steam or heat. A smoke point, also known as the burning point, is a temperature at which an oil begins to emit a continuous bluish smoke. Should I include the water when I calculate Coconut Oil Smoke Point. For many cooks, the taste and flavor of an oil is the primary factor in their selection. Among the most important are taste, nutritional value, and smoke point. It is visible depending upon specific conditions. Coconut oil: Smoke point 350°F (175°C) Butter: Smoke point 350°F (175°C) No heat: Low to smoke point oils. How to Use High Smoke Point Oils. The smoke point is the temperature at which an oil will start to smoke. Do you have a reason for excluding its use in such situations? questions about your individual health, please contact your The smoke point of coconut oil is actually quite low by comparison to other oils. After all, good tasting food is generally the goal. This oil has a rather low smoke point (only 350°F) meaning it can be good for lower-heat applications like sauteing or in baked goods but is unsuitable for high-heat tasks like basting or deep frying. Neutral taste. to askdrgourmet@drgourmet.com and Dr. Harlan will respond to selected questions of general interest. Coconut oil is an ideal cooking oil for stir-frying and pan-frying due to its high smoke point, which is higher than that of MCT oil. Every oil and fat has a unique smoke point, with temperatures ranging from more than 400 degrees Fahrenheit for grapeseed oil to about 300 degrees for … On the other hand if you’re looking for a more natural oil and you love the coconut flavor go for the unrefined coconut oil. Beyond fragrance and flavor, there is another difference. 570 F. 271 C. Butter. ^ Specified smoke, fire, and flash points of any fat and oil can be misleading: they depend … Coconut Oil. calories for soups? It is best to use MCT oil as an additive to smoothies, dressings, and coffee. Oils with the lowest smoke point are suitable for dressings, drizzles, or dips such as the Feta, Tomato and Basil Crackers topped with olive oil, found in the 8fit recipe book. of hot dogs? of Use | Privacy Voruganti says the smoke point of extra-virgin coconut oil is about 350 degrees, and 400 for refined. Monounsaturated fats are 6% of total composition, and polyunsaturated fats are 2% (table). For more specific It has brought previously unfamiliar oils like coconut oil to the forefront of home cook’s pantries. A more refined coconut oil would have a higher smoke point (just above 400°F), but for very high temperature cooking I usually use grapeseed oil or extra light olive oil. The best option for this is avocado oil, which boasts a smoke point of 271 C / 520 F. Always make sure to look for organic, cold-pressed oils (the same as you would for coconut oil!). Frying with coconut oil is possible. The smoke point is the temperature at which oil begins to smoke continuously. Most of the Medium-Chain Triglycerides (MCT) are present in Earth’s Finest Organic Coconut oil, which are the ‘good fats’ that helps you lose weight. Likewise, coconut oil stays fresh without rancidifying for quite some time, as the saturated fat content is less likely to spoil. Does coconut oil have a high smoke point? As the name alludes, the smoking point is the temperature at which the fat or oil begins to smoke. A smoke point, also known as the burning point, is a temperature at which an oil begins to emit a continuous bluish smoke. As a general rule, when frying foods, it is important to choose an oil with a very high smoking point. About Timothy S. Harlan, MD, FACP, CCMS | Terms It's not great for deep-frying. To produce an oil with a high smoke point, manufacturers use industrial-level refinement processes like bleaching, filtering, and high-temperature heating to extract and eliminate those extraneous compounds. Do you have any recipes that I can cook This oil, which is solid in room temperature, is used both for cooking and baking. 1. Smoke point (sometimes called flash point) is the temperature at which an oil begins to smoke and oxidize (break down into free fatty acids). An unrefined coconut oil’s smoke point is 350ºF – which is low and not suitable for deep frying. It has a high smoke point and has a particularly rich aroma and flavor. It depends on the components, origin, and level of refinement for that particular oil. The right type of oil will vary by recipe; a strong-flavored option like coconut oil may be perfect for coconut shrimp or Thai curry, but you don’t want to use it if you’re making Beef Stroganoff. them to lose their nutrients? The smoke point is also called the burning point of oil and can range from relatively low 325 F to very high (520 F). 370 F. 188 C. Olive oil (extra virgin) 375 F. 191 C. Olive oil (virgin) 391 F. 199 C That can result in food that tastes burnt, even if it looks perfectly fine. Deep-frying, for instance, requires an oil that can reach 375 F before it begins to smoke (though higher is better). Illustration: Catherine Song. Here’s information on the smoke points of various oils. Extra virgin olive oil: Smoke point: 410 degrees F. Use for sautéeing and frying over medium-high heat, and salad dressings. Unrefined coconut oil – often known as virgin coconut oil – is the healthiest option. Unrefined coconut oil smokes in the range of 350°F. I have read that coconut oil is much to be preferred when cooking because it is able to be heated to a much higher temperature than other oils. 4 enemies of Oil making it rancid – 1. Why Is Oil Smoke Point Important? Canola oil is made out of crushed canola seed and has less saturated fat. Coconut Oil | Smoke point: 400℉ Some believe that coconut oil is one of the healthiest foods on the planet. Some recent research points to this not being as bad for you as saturated fats from animal sources, and it is certainly not the problem that trans-fats are. Olive Oil Smoke Point Is Just A Number. … Grapeseed Oil. Sauté vegetables in one tablespoon of virgin coconut oil to vary the flavor. Shop Now. Answers will be posted in the Ask Dr. Gourmet newsletter (sign up now!) Every oil and fat has a unique smoke point, with temperatures ranging from more than 400 degrees Fahrenheit for grapeseed oil to about 300 degrees for butter. Coconut Oil. Medium smoke point oils like corn, sesame, soy beans and virgin coconut are good for sauces and light sautéing. Fat/Oil. You can use virgin coconut oil (high in beneficial saturated fats and medium chain triglycerides) for most mid-temperature cooking. This drives the science behind the cooking rule that you should not use the same oil to deep-fry more than twice. Canola Oil . be safe to eat? In the present experiment, different oils covering a wide range of smoke points were used : coconut (175 °C), extra virgin olive oil (195 °C), safflower (212 °C), and canola (238 °C). 440 F. 227 C. Flaxseed oil. smoke point: 350°F. Air 2. smoke point: 425°F. Rich in saturated fats, it is a popular option among the people underdoing Paleo diet and Keto diet. This leads to oxidation of the oil when it is breaking down. Coconut oil does have research supporting its potential health benefits, but many of these studies are inconclusive. Use coconut oil, avocado oil, or ghee for high heat. Smoke points change during cooking. Unsaturated fatty acids also oxidize when heated. The core principle behind these guidelines was to always balance the applied heat with the smoke point of the oil. Coconut: 350°F, ideal for baking and sautéing. It will burn above that temperature and make food taste burnt. Coconut oil has a melting point of 78 degrees F. If the oil liquefies on a very warm day, stir well before using. Smoke Point (F) Smoke Point (C) Avocado oil. When you overheat an oil you’re destroying many of the benefits of that oil. Most foods are fried between the temperatures of 350 F and 450 F so it is best to choose an oil with a smoking point above 400 F. Fats and oils with lower smoking points, like butter and olive oil, are best suited for lower temperature cooking methods such as sautéing. For high-heat cooking, you always want to use an oil with a smoke point of around or above 400°F. To avoid that burnt taste (and smell in your kitchen), any oil you choose should be able to handle the amount of heat required for the application. Smoke point of oils is the point at which the oils become rancid or oxidized and toxic to our system. The olive oil smoke point is useful to help you decide whether to use it or not. While unrefined oils are processed without heat and are best for lower-heat cooking and baking, refined oils have a higher smoke point and can be used for higher-heat cooking methods. doctor. But there are a lot of other factors that go into choosing an oil. It's easy to get answers about health and nutrition! I noted that in your information about which oils to use for cooking, you made no mention about coconut oil. Coconut oil contains phytosterols, whereas there a… Well before a cooking fat or oil reaches its boiling point, it will begin to smoke. Why didn't you include salt content in your evaluation 225 F. 107 C. Ghee (clarified butter) 485 F. 252 C. Lard. If you are put off by the strong coconut flavor, it is worth noting that it typically loses … Thus, this is what you should use when making coconut oil popcorn. These cooking oils, when overheated, begin to smoke and break down. Beauty and skin care. Coconut oil is made by extracting the meat of the coconut and expelling the oil either through pressing dried coconut or emulsifying wet coconut and separating out the oil. When substituting coconut oil for butter or vegetable shortening, use 25% less coconut oil than the amount of butter listed in the recipe due to its higher percentage of fat solids. Refined coconut oil has a milder scent and flavor but a higher smoke point, while unrefined coconut oil is minimally processed with a strong coconut flavor and lower smoke point. The resulting oil has a smoke point of about 350 degrees Fahrenheit (F), which can be used for quick sautéing or baking but is not appropriate for very high heat such as deep-frying. for canning? Personally, I don't use coconut oil because I don't much like the flavor it gives to the finished food. This oil has low smoke point. How can I cook these mushrooms to However, coconut oil has a smoke point of about 350 degrees F (171 C), which means it is not suitable for high temperature cooking. It also contains Vitamins and essential Omega 3 Fatty Acids. The How & Why of Eating Healthy, Explained, Nutrition Research News (and what it means for you), How to Eat Healthy at Fast Food Restaurants, The Healthiest Choices at Fast Food Restaurants, The Healthiest Choices at Chain Restaurants, Reviews of frozen meals, ingredients, and more, Which meal delivery services are worthwhile - and which aren't, A Mediterranean-Style Diet Reduces Cholesterol. Because of its unusually high saturated fat content, coconut oil has a high smoke point (the temperature at which the fat is damaged and begins to smoke) and is mostly solidified at room temperature (its melting point is about 74F). Coconut Oil. Refined coconut oil has a milder scent and flavor but a higher smoke point, while unrefined coconut oil is minimally processed with a strong coconut flavor and lower smoke point. She also holds a nutritional science degree. Smoking is evidence of the fat's breakdown due to heat and can create a very off-putting smell and flavor. Unrefined coconut oil smokes in the range of 350°F. For instance, the delicate flavor of unrefined almond oil can be ruined by heat, making that a better choice for cold dishes (refined almond oil's smoke point is 420 F and okay for cooking). Cooking with Coconut Oil Coconut oil has a higher smoke point, at 350°F, than extra virgin olive oil, so it can be a good choice if you’ll be working with slightly higher heats. That's about the same as butter or lard. Best Keto Frying Oils Coconut Oil | Smoke point: 400℉ Some believe that coconut oil is one of the healthiest foods on the planet. … A more refined coconut oil would have a higher smoke point (just above 400°F), but for very high temperature cooking I usually use grapeseed oil or extra light olive oil. Here's information on the smoke points of various oils. Is it safe to eat uncooked oatmeal? Extra-Virgin Olive: 325°F, good for sautéing, vinaigrettes, and used as a finishing oil. How to Use High Smoke Point Oils. and archived in the Ask Dr. Gourmet section of the website. Coconut oil is 99% fat, composed mainly of saturated fats (82% of total; table). Policy. Beyond the smoke point, the olive oil loses its' benefits and it can even become harmful. Does coconut oil have a high smoke point? The smoke point for cooking oils varies greatly. The nutritional value (or lack thereof) of certain oils is an ongoing discussion. Due to the many questions we Because of its unusually high saturated fat content, coconut oil has a high smoke point (the temperature at which the fat is damaged and begins to smoke) and is mostly solidified at room temperature (its melting point is about 74F). You can opt-out at any time. Dont do it to yourself level 2 This isn’t any higher than vegetable oil (400 to 450) or canola oil (400) or even that big of a difference compared to olive oil (325 to 375). Nutritionist, Andrea Donsky shows us six of her favorite healthy cooking oils, from avocado oil to coconut oil. 3. Oils with a medium-high smoke point, like canola, grapeseed, olive oil or peanut, are well suited for baking or stir-frying. It’s best used in place of butter or margarine in certain cooking applications (baking, especially) due to its lower smoke point. Just send your question by email This is because it contains the most amount of nutrients. Viva Naturals Organic Virgin Coconut Oil is an excellent option for you. The smoke point of virgin coconut oil is 350 degrees Fahrenheit, so it's suited for baking and sautéing. More importantly, the temperature at which the oil starts to chemically change into a structure that's less healthy for you. Smoke point: 350°F; What to look for: Unrefined, virgin coconut oil; What it tastes like: Sweet and tropical, like a coconut; When to use it: In moderation, for baking and high-heat cooking (like deep-frying) Because it contains mostly saturated fat, coconut oil isn’t the healthiest option according to most experts. The "smoke point" is the temperature at which, when heated, an oil will begin to smoke. All the cooking oils that are used across the globe have a certain smoke point. Notice how out of all the oils, the coconut oil burns at the lowest temperature and has the most volatile fumes. Whether you're cooking with coconut oil, ghee, olive oil, or any other oil, knowing its smoke point is one key to great tasting food. 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