A Guide For Frying With Avocado Oil
When it comes to frying, it’s essential to choose the oil carefully. Let’s examine avocado oil and if it’s good for frying.
Avocado oil is good for frying because it has a high smoke point between 500°F to 520°F. Avocado oil stays fairly stable when heated because it contains high levels of monounsaturated fat. Frying with avocado oil provides vitamin E and antioxidants like lutein.
This article will take a thorough look at why avocado is good for frying and its smoke point. In addition, I’ll explain the added health benefits of using avocado oil.
Disclaimer: Some of the links in this article are affiliate links which means I may earn a small commission at no extra cost to you. As an Amazon associate I earn from qualifying purchases.
Keto Tip: Good news! You don’t have to give up your favorite bread, pizza and sandwiches to follow a 100% Keto Diet. Find out here, Keto Breads.
Why Avocado Oil Is Good for Frying Food
As a Certified Health Coach many clients ask me about oils including avocado oil. Therefore, I have researched this topic in the past and present. I use avocado oil all the time and have some in my cabinet. Let’s examine it closely starting.
Avocado oil has an extremely high smoke point. The smoke point is the temperature at which the oil starts to smoke and more importantly, burn.
While all foods have a temperature at which they begin to burn, the smoke point of an oil is important because of the chemical reactions that occur at this temperature.
When oil hits its smoke point, the fats in it start to break down 1. The resulting smoke affects the smell and taste of the food being cooked or fried in the oil. It creates an environmental problem, as the smoke permeates through the surrounding space.
However, the more significant concern is the chemical reactions occurring at this temperature.
As oil breaks down, it releases harmful compounds, including free radicals. Free radicals are carcinogenic and can be extremely harmful to one’s health. When released, these compounds enter the nearest available space, like the food being cooked in the oil 2.
If an oil has a lower smoke point, cooking with it becomes more challenging, as you must be extremely careful when heating it 3.
Additionally, if you are using an oil with a low smoke point for deep-frying, you may have no choice but to go over the smoke point. The ideal temperature for deep frying food is between 350°F and 375°F.
With avocado oil, there’s no concern about the smoke point being an issue. As the smoke point is in the range of 500°F to 520°F, there’s a very low risk you’ll ever have to heat the oil high enough for it to start to smoke 4.
Price Tip: Often I will find avocado oil less expensive online in places like Amazon. Check out Amazon for the current prices, avocado oil.
Frying With Avocado Oil
There are various types of frying and cooking methods 5. Knowing avocado oil has a high smoke point, what kind of frying and cooking can avocado oil be used for?
Avocado oil can be used for the following types of cooking:
- Stir-frying.
- Deep-frying.
- Searing.
- Roasting.
- Sauteing.
- Baking.
- Barbecuing.
How about grilling? Grilling and barbecuing are different. Barbecuing uses a lower heat and slower cooking time. Grilling on a barbecue grill involves higher temperatures and shorter cooking times.
Barbecuing cooking temperatures are typically in the range of 200°F-300°F while the heat of the frill grate can range from 500°F-700°F depending on a number of factors.
Those factors include the height of the grate, amount of coals, gas control and if the lid is open or closed. If you’re using a low flame and an open lid, then a refined avocado oil may be used if the temperature is low enough.
Besides frying, many people use avocado oil for dressings or dipping.
Avocado Oil Smoke Point
As noted, avocado oil has a high smoke point important for frying 6. A common question asked is, why is avocado oil smoke point so high?
Avocado smoke point is high because it is naturally low acidic. The high amount of monounsaturated fat makes avocado oil more stable and less prone to oxidation making it suitable for high heat. Both refined and unrefined avocado oil have high smoke points.
The following are the different types of avocado oil smoke points:
| Type of Avocado Oil | Smoke Point (Fahrenheit) |
| Refined Avocado Oil | 520°F |
| Extra-virgin Avocado Oil | 480°F |
| Virgin Avocado Oil | 375°F |
| Unrefined Avocado Oil | 375°F |
Refined avocado oil has the highest smoke point which is 520 degrees Fahrenheit.
The following are the oils with the highest smoke point to the lowest:
| Type of Oil & Fats | Smoke Point (Fahrenheit) |
| Avocado Oil – Refined | 520°F |
| Safflower Oil – Refined | 510°F |
| Sunflower Oil – Neutralized | 489°F |
| Extra-Virgin Avocado Oil | 480°F |
| Pecan Oil | 470°F |
| Olive Oil – Refined | 470°F |
| Corn Oil | 460°F |
| Palm Oil – Fractionated | 455°F |
| Soybean Oil | 453°F |
| Peanut Oil – Refined | 450°F |
| Rice Bran Oil – Refined | 450°F |
| Sesame Oil – Semi refined | 450°F |
| Sunflower Oil – Refined | 450°F |
| Vegetable Oil – Refined | 428°F |
| Olive Oil – Virgin | 410°F |
| Coconut Oil – Refined | 400°F |
| Canola Oil – Refined | 400°F |
| Olive Oil – Extra virgin | 375°F |
| Chicken Fat | 375°F |
| Lard | 374°F |
| Vegetable Shortening | 360°F |
| Corn Oil – Unrefined | 352°F |
| Coconut Oil – Unrefined | 350°F |
| Butter | 302°F |
| Flaxseed Oil – Unrefined | 225°F |
Refined or Unrefined Avocado Oil For Frying?
If you’re frying at extremely high temperature, the type of avocado oil may make a difference.
Refined avocado oil is better for frying than unrefined. Refined oils have a higher smoke point than unrefined. Refined avocado oil has a smoke point between 500°F to 520°F while unrefined has a smoke point of 375ºF.
Unrefined avocado oil is filtered for impurities after the extraction process. Other than that, it’s pretty much left alone and it maintains its flavor. Unfortunately, it has a lower smoke point making it less desirable for frying or cooking at higher temperatures.
Refined avocado oil is deodorized or bleached after the extraction process. Refined has less flavor and odor but has a higher smoke point 7.
Which Oil Is Healthiest For Frying?
Avocado oil is healthiest for frying because it has the highest smoke point of the oils available preventing the release of harmful compounds. Avocado oil is rich in heart healthy monounsaturated fats, vitamin E and antioxidants.
Many people have asked me about coconut oil for frying. A common question asked in my health training sessions.
Avocado oil is better than coconut oil for frying because it has a higher smoke point than coconut oil, 500°F compared to 400°F. Avocado oil contains more heart healthy monounsaturated fats and fewer saturated fats than coconut oil.
Although coconut oil is a good alternative to avocado oil if it’s the only option available to you. Its smoke point is higher than other oil like olive oil. It also delivers several health benefits like antioxidant and anti-inflammatory properties.
While avocado oil is undoubtedly a healthy option for frying food 8, it is not the only option available to you. It is typically is not the cheapest, so you may consider coconut oil a great option for frying.
Find out how it compared to olive oil in my article, Avocado Oil vs Olive Oil: Which is Better? A Comparison.If you have any questions to ask me about this article don’t hesitate to comment below or email us. You can find an email on our contact page.
Read Next – More Oil & Food Articles
Extra Virgin Olive Oil vs Olive Oil: A Complete Comparison
The Complete Guide To Storing Extra Virgin Olive Oil
Can Extra Virgin Olive Oil Go Bad? What You Need To Know
Can I Replace Olive Oil With Coconut Oil?
11 Reasons Why You Should Use Avocado Oil for Cooking
This is the Best Way to Store Your Olive Oil
- Acta Scientific Nutritional Health: Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating[↩]
- National Center for Biotechnology Information: Free radicals, antioxidants and functional foods: Impact on human health[↩]
- IJETSR: A Study on Smoke Point and Peroxide Values of different widely used Edible Oils[↩]
- Colorado State University: Cooking with Fats and Oils: Can they withstand the heat?[↩]
- Wikipedia: Avocado oil[↩]
- Wikipedia: Smoke point[↩]
- Chicago Tribune: The best avocado oil[↩]
- USDA: Avocado Oil[↩]
