1. Oil 101
Vegetable Oil
Vegetable Oil is probably the most commonly used of all the oils. It can be found frequently for use in
recipes and can also be used for frying. Vegetable oil is actually a blend of several oils, such as corn,
soybean, palm and sunflower.
Canola Oil
Canola oil has been said to be one of the most healthy of the cooking oils because of its low saturated
fat content and high mono unsaturated fat. It is commonly used in frying, but only with medium frying
temperatures, about 450 degrees F.
Corn Oil
Corn oil is relatively low on both saturated and mono unsaturated fats. It is popular in margarine and
used in both frying and baking. It should only be used when frying on medium temperatures.
Sunflower Oil
Sunflower Oil is low in saturated fat and high in Vitamin E. Many food manufacturers are recognizing
the health benefits of sunflower oil and are using it as the preferred oil in such snack foods as potato
chips. It can be used in the home to fry, cook, and for use in salad dressings.
Olive Oil
There are different varieties of olive oil: extra virgin, virgin, extra light, and refined. Extra virgin olive
oil is the most common of those used. There are many uses for all varieties, such as stir-frying,
cooking, sauteing and as an ingredient in recipes.Olive Oil is also frequently used in salad oils. It is the
most healthy of all the oils as it is high in mono unsaturated fat which has been shown to help reduce
the risk of heart disease. Many people use it daily in their meals, drizzling it over a wide variety of
foods.
Peanut Oil
Peanut oil is a great oil to use when frying in high temperatures. It is a common oil during the
Thanksgiving holiday as many people are using turkey fryers to fry their turkeys, but can be used
anytime when frying.
Rice bran oil (also known as rice bran extract) is the oil extracted from the germ and inner husk of rice.
It is notable for its high smoke point of 213 °C (415 °F) and its mild flavor, making it suitable for high-
temperature cooking methods such as stir frying and deep frying.[1]
It is popular as a cooking oil in
several Asian countries, including Japan and China.

2. Storing Oil
All oils remain liquid when kept at room temperature so it is best to store oil in a dark, dry place, such
as your pantry. Oils that are high in monounsaturated fat will keep up to a year, while refined olive oil,
having the highest of monounsaturated fat, can last a few years. Extra virgin and virgin olive oils will
keep about a year after opened. The shelf life of most other oils after opened is usually six-eight
months.
Another important fact to note is how to properly discard used cooking oil. It should never be poured
down your kitchen sink. Oil can congeal and block pipes. The best way to discard of it is to pour it into
a leak-proof container and discard it with the rest of your garbage.
Note: Smoke point ranges can vary wildly based on many different factors.
Use the following temps only as a starting point.
SORTED BY TEMP SORTED BY NAME
200's
225 F: Canola Oil, Unrefined
: Flaxseed Oil, Unrefined
: Safflower Oil, Unrefined
: Sunflower Oil, Unrefined
300's
320 F: Corn Oil, Unrefined
: High-Oleic Sunflower Oil,
Unrefined
: Olive Oil, Unrefined
: Peanut Oil, Unrefined
: Safflower Oil, Semi-Refined
: Soy Oil, Unrefined
: Walnut Oil, Unrefined
325 F: Shortening, Emulsified
Vegetable†
330 F: Hemp Seed Oil¥¥
350 F: Butter (Good Eats)
: Canola Oil, Semi-Refined
: Coconut Oil†
: Sesame Oil, Unrefined
: Soy Oil, Semi-Refined
356-370 F: Vegetable Shortening
361-401 F: Lard
375 F: Olive Oil (Good Eats)
389 F: Macadamia Nut Oil††
400's
400 F: Canola Oil, Refined
: Walnut Oil, Semi-Refined
406 F: Olive Oil, Extra Virgin*
410 F: Corn Oil (Good Eats)
: Sesame Oil**
420 F: Cottonseed Oil†
: Grapeseed Oil¥
Almond Oil*** 430 F
Avocado Oil: Refined 520 F
Butter (Good Eats) 350 F
Canola Oil: Unrefined 225 F
Semi-Refined 350 F
Refined 400 F
(Good Eats) 435 F
Coconut Oil† 350 F
Corn Oil: Unrefined 320 F
(Good Eats) 410 F
Refined 450 F
Cottonseed Oil† 420 F
Flaxseed Oil, Unrefined 225 F
Hazelnut Oil*** 430 F
Hemp Seed Oil¥¥ 330 F
Grapeseed Oil¥ 420 F
Grapeseed Oil** 485 F
Lard 361-401 F
Macadamia Nut Oil†† 389 F
Olive Oil: Unrefined 320 F
(Good Eats) 375 F
Extra Virgin* 406 F
Virgin** 420 F
Olive Oil* 438 F
Pomace Oil** 460 F
Extra Light* 468 F
Peanut Oil: Unrefined 320 F
Peanut Oil† 440 F
Peanut Oil, Refined
(Good Eats) 450 F
Rapeseed Oil*** 438 F
Safflower Oil: Unrefined 225 F
Semi-Refined 320 F
Refined (Good Eats) 450 F
Safflower Oil† 510 F

3. : Olive Oil, Virgin**
430 F: Almond Oil***
: Hazelnut Oil***
435 F: Canola Oil (Good Eats)
438 F: Olive Oil*
: Rapeseed Oil***
440 F: Peanut Oil†
: Sunflower Oil†
450 F: Corn Oil, Refined
: High-Oleic Sunflower Oil,
Refined
: Peanut Oil, Refined
(Good Eats)
: Safflower Oil, Ref.
(Good Eats)
: Sesame Oil, Semi-Refined
: Soy Oil, Refined
: Sunflower Oil, Semi-Refined
460 F: Olive Pomace Oil**
468 F: Olive Oil, Extra Light*
485 F:Grapeseed Oil**
495 F: Soy Bean Oil†
500's
510 F: Safflower Oil†
520 F: Avocado Oil, Refined
Sesame Oil : Unrefined 350 F
Sesame Oil**: 410 F
Semi-Refined 450 F
Shortening, Emulsified
Vegetable† 325 F
Shortening, Vegetable 356-370 F
Soy Oil: Unrefined 320 F
Semi-Refined 350 F
Refined 450 F
Soy Oil† 495 F
Sunflower Oil†: 440 F
Unrefined 225 F
Semi-Refined 450 F
Walnut Oil, Unrefined 320 F
Semi-Refined 400 F
High-Oleic Sunflower Oil,
Unrefined 320 F
Refined 450 F