Cooking Oils & Fats

Refined avocado oil (Persea americana) is commonly cited among the highest-smoke-point culinary oils, typically listed around 260-271°C (500-520°F) depending on refinement quality and freshness. Per 100g, it provides 884 kcal, 70.6% oleic monounsaturated fatty acids, 13.5% PUFA, and 11.6% saturated fat.

Beef tallow is rendered fat from cattle (Bos taurus), particularly internal suet surrounding the kidneys. Per 100g, it delivers 902 kcal, 100g fat (50% saturated, 42% monounsaturated oleic, 4% PUFA), with a high smoke point of 215°C (420°F).

Unsalted dairy butter is an emulsion of water droplets in milkfat (minimum 80% butterfat, ~16–18% water, ~1–2% milk solids). Per 100g, it provides 717 kcal, 81.1g fat (51.4g saturated), and a low smoke point of 150°C (302°F).

Canola oil is refined oil extracted from low-erucic acid rapeseed (Brassica napus). Per 100g, it delivers 884 kcal, 63.3% monounsaturated fat, 28.1% PUFA (including 9.1% alpha-linolenic omega-3), 7.1% saturated fat, and a smoke point of 204°C (400°F).

Virgin coconut oil is cold-pressed from fresh coconut meat (Cocos nucifera). Per 100g, it provides 862 kcal, 100g fat (87% saturated fat rich in medium-chain lauric acid C12:0), and a moderate smoke point of 177°C (350°F).

Extra virgin olive oil is mechanically cold-extracted unrefined oil from olives (Olea europaea) with free acidity <0.8%. Per 100g, it provides 884 kcal, 100g lipids (73% oleic monounsaturated fat), a smoke point of 190°C–207°C (375°F–405°F), and rich polyphenols.

Ghee is clarified butterfat simmered until water evaporates and milk solids caramelize and are filtered out. Per 100g, it delivers 884 kcal, 99.8g fat (62% saturated, 29% monounsaturated), zero lactose, zero casein, and a high smoke point of 252°C (485°F).

Lard is rendered fat from pigs (Sus domesticus), with leaf lard around the kidneys being the purest grade. Per 100g, it provides 902 kcal, 100g fat (45% monounsaturated oleic, 39% saturated, 11% polyunsaturated), and a smoke point of 190°C (375°F).

Toasted sesame oil is expeller-pressed from roasted sesame seeds (Sesamum indicum). Per 100g, it provides 884 kcal, 40.5% monounsaturated fat, 41.5% PUFA, 14.2% saturated fat, sesamol antioxidants, and a finishing smoke point of 177°C (350°F).