oils and smoke points

Ideally we want fats to do what they do best: helping our cells, hormones and immune system to function optimally. And that’s just a few of their real functions in our body!

So please watch out when you’re cooking! Don’t heat your oil too high or they will turn into Lipid Peroxides, prompting as much cancer causing damage to the body as Oxygen Free Radicals

NAME Total Fat Alpha-linolenic   acid Linolenic acid Oleic Acid Saturated Fat Oil Smoke Point
Almond 54 0 17 78 5 221   °C (430 °F)
Avocado 14 74 12 271   °C (520 °F)
Brazil Nut 67 0 24 48 24
Canola 30 7 30 54 7 225   F to 468 F
Cashew 42 0 6 70 18
Corn 4 0 59 24 17 320   F to 450 F
Coconut 35 0 3 6 91 175   °C (350 °F)
Flaxseed 33 58 14 19 9 225   F
Hazelnut 62 0 16 54 5 430   F
Macadamia Nut 72 0 10 71 12 390   F
Olive 20 0 8 76 16 320   F to 468 F
Peanut 48 0 29 47 18 440   F to 450 F
Pecan 71 0 20 63 7
Pistachio 54 0 19 65 9
Pumpkin Seed 47 15 42 34 9
Rice Bran 10 0 35 48 17 415   F
Sesame Seed 49 0 45 42 13 350   F to 450 F
Soy 18 9 50 26 15 320   F to 495 F
Sunflower 47 0 65 23 12 440F   to 450 F
Safflower 82 11 7 225   F to 510 F
Walnut 60 5 51 28 16 175   °C (350 °F)

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

http://en.wikipedia.org/wiki/Smoke_point

http://www.goodeatsfanpage.com/collectedinfo/oilsmokepoints.htm

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