Healthiest Cooking Oil Comparison Chart with Smoke Points & Omega 3 Fatty Acid Ratios ~ EV OLIVE OIL ~ Heated > ‘Motor-like’ and Needs to be Changed!

Healthiest Cooking Oil Comparison Chart with Smoke Points and Omega 3 Fatty Acid Ratios   From Baseline of Health

Trying to find the healthiest cooking oil can be a daunting task.  On one hand, you want to cook with an oil that has a high flash (smoke) point, but you also need to use cooking oil that has a healthy balance of Omega 3 to Omega 6 fatty acids–and even better if the oil is loaded with antioxidants and vitamins!  

Knowing the ‘smoke point’ of oils is important because heating oil to the point where the oil begins to smoke produces toxic fumes and harmful free radicals.  Check out our healthiest cooking oil comparison chart below to help alleviate the confusion!

To make it simple: 

Use EV Olive oil for Cold application or light heat!

Use Pastured Lard, Tallow or Pastured butter for frying~.



For high-temperature cooking, select cooking oils with a high smoke point.  For Brain Health ~ only Pasture-fed Beef Tallow & Pasture-fed Lard ~ Factory Farmed – Disease-Causing (High Cholesterol & Memory Disease!

For low-temperature cooking, or adding to dishes and salad dressings, chose oils with higher Omega-3 fatty acids since they promote healthy cells and decrease stroke and heart attack risk ~ They are also known for their anti-inflammatory action.  

Although you need Omega-6 fatty acids to maintain cell wall integrity and provide energy for the heart, too much Omega-6 fatty acids EXCESS can increase INFLAMMATION  in the body.  

Also, cooking oils high in Omega 9 – little chance of EXCESS – Inflammatory!

Omega-9 fatty acids are considered to be ‘conditionally essential’ ~ which means that although your body produces them, they aren’t produced in meaningful quantities. Consuming omega-9 fatty acids such as oleic acid lowers the risk of heart attacks, arteriosclerosis, and aids in cancer prevention.

Final Recommendation For Healthiest Cooking Oils:

In addition to being lower in calories and total fat, pastureraised foods have higher levels of vitamins and a healthier balance of omega-3 and omega-6 fats than conventional meat and dairy products. … Eggs from poultry raised on pasture have 10 percent less fat, 40 percent more Vitamin A and 400 percent more omega-3s.

Raising Animals Sustainably on Pasture | FoodPrint › issues › raising-animals-sustainably-on-pasture

The bottom line is that when possible, buy & use organic, unrefined, cold-processed oils  Use extra virgin olive oil in salads or to ‘add’ on to cooked foods, but not for high-temperature cooking. Unrefined walnut oil is also good, but again only for LOW temperature uses.

You can use virgin coconut oil (high in beneficial saturated fats and medium-chain triglycerides) for most mid-temperature cooking ~ However, coconut oil has a smoke point of about 350 degrees F (171 C), which means it is not suitable for hig- temperature cooking. 

Other choices include Pasture-raised Lard (pork), Tallow(Beef) & Pasture-fed butter.

Use avocado oil for high-temperature cooking. Avocado oil has a very high smoke point by comparison to other cooking oils. It will not burn or smoke until it reaches 520 F (271 C), which is ideal for searing meats and frying in a Wok. Another good cooking oil is rice bran oil 495 F(257 C).

Again, look for organic, cold-processed oil & Pastured (NonCAFO-GMO)

The chart does not take Pastured Lard, Tallow or Butter in consideration


Omega-6: Omega-3 Ratio (plus other relevant fat information) ~

Note that almost all oils have a very high (Omega 6) & Omega 3 is very negligible!

This explains the ‘motor-like’ oil in Chips, granola & granola bars ~ Read ingredients looking to AVOID ‘Inflammatory’ Omega 6 oils!

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 (now GMO)
Unrefined safflower oil 107°C 225°F 133:1
Unrefined sunflower oil 107°C 225°F 40:1
Unrefined GMO 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 (heated or cold?) 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 (Modern CAFO-GMO?) 177°C 350°F 9:1, Mostly saturated & monosaturated ~ CAFO-GMO?
Semirefined GMO canola oil 177°C 350°F 2:1

[ (56% Omega 9), 80% Canola is GMO.]

Coconut oil (refined or unrefined?) 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 GMO soy oil 177°C 350°F 8:1
Vegetable shortening 182°C 360°F mostly unhealthy saturated, Trans Fat
Lard 182°C 370°F mostly unhealthy saturated CAFO – Pasture-fed Brain healthy!
Macadamia nut oil 199°C 390°F 1:1, 80% monounsaturated, (83% Omega-9)
GMO Canola oil (Expeller Pressed) 200°C 400°F 2:1, 62% monounsaturated, 32% polyunsaturated
Refined GMO canola oil 204°C 400°F 3:1, 80% of Canola in US in GMO.
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 GMO corn oil 232°C 450°F 83:1 ~ GMO
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 GMO soy oil 232°C 450°F 8:1 (most are GMO)
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

Modern GMO Fed  (not pasture-fed) Ghee (Clarified Butter)





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.

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