Avocado Oil as a High Heat Cooking Oil

Chosen Team

Chosen Foods naturally refined, expeller-pressed avocado oil is the perfect high heat cooking oil. With health benefits similar to olive oil, a smoke point high enough to avoid toxins and trans fats and low in polyunsaturated fat, there isn’t another oil available that is better for high heat applications.

Virgin vs Refined Avocado Oil

Refined Avocado Oil

Chosen Foods naturally refined expeller-pressed avocado oil has a smoke point of 500°F. This smoke point allows you to safely sear, sauté, stir-fry, barbecue and even bake at high temps without your oil breaking down. We consider refined avocado oil a kitchen workhorse.

Virgin Avocado Oil

Virgin avocado oil, while beautiful in color and also very healthy, does not have as high of a smoke point. It is common to see all avocado oil listed with a 500 plus degree smoke point, with no differentiation between virgin and refined. We love virgin avocado oil and its many purposes but want to set the record straight. Only a refined avocado oil can reach a 500-degree smoke point. Virgin avocado oil comes in at 350-375 degrees, similar to olive oil. With it's bold flavor, virgin avocado oil is great for salad dressings, drizzling's, marinades, and gentle cooking. We consider it more of a finishing oil.

The Consequences of the Wrong Oil for High Heat Cooking

Another important thing to consider with choosing a high heat cooking oil is its polyunsaturated fat content. Oils that are high in polyunsaturated fats should never be heated, regardless of their smoke point. This is due to them being highly reactive & unstable when being affected by heat. The longer the oil is heated, the more negative effects it could have.

Typical polyunsaturated oils include corn, soy, sunflower, grapeseed, safflower, and rice bran. Refined versions of these oils are all advertised as high heat cooking oils. Avoid them, they should have no place in any healthy kitchen. Especially try to avoid them at restaurants and fast-food chains where the likelihood of the oil being incredibly rancid is much higher. For more healthier food that contain polyunsaturated fats, try incorporating wild fish & chia seeds into your diet.

Recommended High Heat Cooking Oils 

Instead, choose oils high in monosaturated and saturated fats. They are much more stable and suitable for high heat cooking. These include avocado, olive, coconut, peanut, high oleic sun/safflower and canola oil.

How Oil is Processed

The last thing to consider when choosing a high heat cooking oil is how the oil was processed. Even though canola oil and peanut are high in monounsaturated fat and have a relatively high smoke point, they are often refined in very unhealthy ways.

Recommended High Temperature Cooking Oils

Choose oils that are either cold-pressed and virgin, or expeller-pressed and naturally refined. Chosen Foods avocado oil is naturally refined and expeller pressed.

Here are the three things you should look for in your oils:

1. Does it have a high enough smoke point for my cooking needs?

    Low Heat Cooking Oils:

  • Extra Virgin Olive Oils
  • Coconut Oil
  • Grapeseed Oil
  • Canola Oil

    High Heat Cooking Oils:

  • Canola Oil
  • High Oleic Safflower Oil
  • Avocado Oils

 2.  Is it mono or saturated fat and have low polyunsaturated fat levels?

Check the labels on the back of your cooking oil to really understand how it's made.

 3.  Was it either cold-pressed or expeller-pressed and naturally refined?

Familiarize yourself with the brand & their website to really understand their processes.

If you intend to sear, stir-fry, barbecue, broil, deep-fry, bake or roast at a temperature higher than 400 degrees, Chosen Foods naturally refined avocado oil is the absolute best option available. With a 500-degree smoke point, stable monounsaturated fats, make it your go-to, high-heat, naturally refined cooking oil.

Interested in trying for yourself? Shop Chosen Foods High Heat Avocado Oil.