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Cooking Oils – The Good, The Bad, and Downright Toxic to Consume



Best and worst cooking oil

There’s much debate and confusion about whether certain cooking oils are good or bad for you, especially if they are cooked. In this video, Bobby Parrish breaks down which cooking oils are in fact better than others, while some are just outright harmful to your health.

You probably know by now that the ratio of omega-6 and omega 3 fatty acids play a key role in health and longevity.

Cooking oils at their best and worst

Below is a chart that breaks down cooking oils and fats, along with their smoke point and omega-6 to omega-3 ratio. You want to look for fats and oils higher in omega-3 which are the healthiest kinds of fats/oil to consume.

Cooking Oils / Fats Smoke Point °C Smoke Point °F Omega-6: Omega-3 Ratio
(plus other relevant fat information)
Unrefined flaxseed oil 107°C 225°F 1:4
Unrefined safflower oil 107°C 225°F 133:1
Unrefined sunflower oil 107°C 225°F 40:1
Unrefined corn oil 160°C 320°F 83:1
Unrefined high-oleic sunflower oil 160°C 320°F 40:1, 84% monosaturated
Extra virgin olive oil 160°C 320°F 73% monounsaturated, high in Omega 9
Unrefined peanut oil 160°C 320°F 32:1
Semirefined safflower oil 160°C 320°F 133:1, (75% Omega 9)
Unrefined soy oil 160°C 320°F 8:1 (most are GMO)
Unrefined walnut oil 160°C 320°F 5:1
Hemp seed oil 165°C 330°F 3:1
Butter 177°C 350°F 9:1, Mostly saturated & monosaturated
Semirefined canola oil 177°C 350°F 2:1
[ (56% Omega 9), 80% Canola is GMO and not healthy to consume.]
Coconut oil 177°C 350°F 86% healthy saturated, lauric acid (has antibacterial, antioxidant, and antiviral properties).  Contains 66% medium chain triglycerides (MCTs).
Unrefined sesame oil 177°C 350°F 138:1
Semirefined soy oil 177°C 350°F 8:1 Soybean oil is GMO and not healthy to consume.]
Vegetable shortening 182°C 360°F Mostly unhealthy saturated, Trans Fat
Lard 182°C 370°F 11:1 high in saturated
Macadamia nut oil 199°C 390°F 1:1, 80% monounsaturated, (83% Omega-9)
Canola oil (Expeller Pressed) 200°C 400°F 2:1, 62% monounsaturated, 32% polyunsaturated. 80% of Canola in the US is genetically modified, (GM).
Refined canola oil 204°C 400°F 3:1, 80% of Canola in the US is genetically modified, (GM).
Semirefined walnut oil 204°C 400°F 5:1
High quality (low acidity) extra virgin olive oil 207°C 405°F 13:1, 74% monosaturated (71.3% Omega 9)
Sesame oil 210°C 410°F 42:1
Cottonseed oil 216°C 420°F 54:1
Grapeseed oil 216°C 420°F 676:1, (12% saturated, 17% monounsaturated)
Virgin olive oil 216°C 420°F 13:1, 74% monosaturated (71.3% Omega 9)
Almond oil 216°C 420°F Omega-6 only
Hazelnut oil 221°C 430°F 75% monosaturated (no Omega 3, 78% Omega 9)
Peanut oil 227°C 440°F 32:1
Sunflower oil 227°C 440°F 40:1
Refined corn oil 232°C 450°F 83:1
Palm oil 232°C 450°F 46:1, mostly saturated and monosaturated
Palm kernel oil 232°C 450°F 82% saturated (No Omega 3)
Refined high-oleic sunflower oil 232°C 450°F 39:1, 84% monosaturated
Refined peanut oil 232°C 450°F 32:1
Semirefined sesame oil 232°C 450°F 138:1
Refined soy oil 232°C 450°F 8:1 Soybean oil in the US is genetically modified, (GM).
Semirefined sunflower oil 232°C 450°F 40:1
Olive pomace oil 238°C 460°F 74% monosaturated, high in Omega 9
Extra light olive oil

Ghee (Clarified Butter)

242°C

252°C

468°F

485°F

74% monosaturated, high in Omega 9

0:0, 62% saturated fat

Rice Bran Oil 254°C 490°F 21:1, Good source of vitamin E & antioxidants
Refined Safflower oil 266°C 510°F 133:1 (74% Omega 9)
Avocado oil 271°C 520°F 12:1, 70% monosaturated, (68% Omega-9 fatty acids)
High in vitamin E.

Best and worst cooking oil

We should add that all highly refined vegetable oils are extremely toxic to your health and are linked to causing a host of diseases and even blindness when consumed.



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Steven Peters

Owner & Publisher at Natural Revolution
Steven Peters has been a health advocate for more than a decade and proponent for alternative healing by ‘Empowering Natural Living’ through homeopathic approaches. He is also an activist for social justice and environmental causes in the GMO Labeling and Non-GMO grassroots movements across the country, and a staunch advocate for cannabis education and reform.

Read more about Steven Peters.
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