What Oil Has a Smoke Point of 500? Your High-Heat Cooking Guide

October 4, 2025 •

4 min read

Refined avocado oil can withstand temperatures as high as 520°F, making it one of the few plant-based options for cooks wondering what oil has a smoke point of 500. This high tolerance for heat makes it ideal for searing, frying, and other high-temperature applications where other oils would break down.

Quick Summary

Refined avocado oil and high-oleic safflower oil are primary options for very high-temperature cooking, as both have a smoke point of 500°F or higher. The refinement process increases the oil's stability and heat resistance, making them suitable for searing, frying, and other intense cooking methods.

Key Points

Refined Avocado Oil: Reaches up to 520°F, making it a top contender for high-heat cooking such as deep frying and searing.
High-Oleic Safflower Oil: A refined, high-oleic version can reach a smoke point of 510°F and is also prized for its neutral flavor profile.
Refinement is Key: Refined oils undergo processing that removes impurities, resulting in a higher, more stable smoke point compared to unrefined or virgin oils.
Thermal Stability: An oil's fatty acid composition is crucial; monounsaturated fats in oils like avocado and safflower are more stable under heat than the polyunsaturated fats found in many seed oils.
Proper Use: Always match the oil's smoke point to your cooking method and temperature to prevent burning, loss of nutrients, and the release of harmful compounds.
Storage Matters: Store all cooking oils in a cool, dark place to extend shelf life and maintain quality.

Understanding the Science of Smoke Point

An oil's smoke point is the temperature at which it starts to smoke and break down, losing its beneficial properties and releasing harmful compounds. This point is primarily determined by an oil's composition and refinement level. Highly refined oils have higher smoke points because the process removes impurities, free fatty acids, and other solids that would burn at lower temperatures. The fatty acid profile also plays a crucial role; oils high in stable monounsaturated fats tend to be more resilient under heat.

Refined Avocado Oil: The Top Contender

Consistently cited with one of the highest smoke points among plant-based cooking oils, refined avocado oil is a primary answer to what oil has a smoke point of 500. It is known to tolerate heat up to 520°F (271°C), making it an excellent choice for a variety of high-temperature cooking methods. Beyond its heat resistance, it offers other advantages:

Neutral Flavor Profile: Its mild, neutral taste won't overpower your food, making it versatile for many cuisines, unlike extra virgin olive oil which has a stronger flavor.
Heart-Healthy Fats: Like olive oil, it is high in heart-healthy monounsaturated fats, specifically oleic acid, which helps it remain stable when heated.
Nutrient Retention: Studies have shown that it can maintain its nutritional quality even at high temperatures, though some antioxidants may degrade over time.

Other High Smoke Point Alternatives

While refined avocado oil is a top choice, several other oils also meet or exceed the 500°F smoke point threshold:

High-Oleic Safflower Oil: Some refined, high-oleic versions of safflower oil have a smoke point up to 510°F (266°C). It is also known for its neutral flavor, making it another versatile option for frying and baking.
Algae Cooking Oil: This is a newer option in the market, boasting an exceptionally high smoke point of up to 535°F (280°C). It is a good source of omega-9 fatty acids and has a clean, neutral taste, making it suitable for all high-heat applications.

Refined vs. Unrefined Oils

The distinction between refined and unrefined oil is critical for high-heat cooking. The minimal processing of unrefined oils, often labeled as cold-pressed or virgin, preserves natural flavors and nutrients but leaves behind impurities that burn at lower temperatures. For instance, unrefined avocado oil has a much lower smoke point (375-400°F) than its refined counterpart. In contrast, refined oils are stripped of these compounds through heating and filtering, resulting in a higher smoke point and a longer shelf life. For applications like deep frying or searing, choosing a refined oil is essential for safety and flavor.

Comparison of High Smoke Point Oils


Feature	Refined Avocado Oil	High-Oleic Safflower Oil	Algae Cooking Oil
Smoke Point (F)	480-520°F	440-520°F	Up to 535°F
Typical Flavor	Neutral, mild	Neutral, mild	Clean, neutral
Ideal Uses	Frying, searing, grilling	Frying, baking, dressings	High-heat frying, searing
Fatty Acid Profile	Primarily monounsaturated	Primarily monounsaturated	Primarily monounsaturated
Cost	Generally more expensive	Moderately priced	Moderately priced

Best Practices for Cooking with High Smoke Point Oils

Even when using a highly stable oil, proper technique is key to achieving the best results and ensuring safety. Use these tips to get the most out of your cooking:

Use a Thermometer: For deep frying, use a thermometer to keep the oil within the recommended temperature range (350-375°F) and well below the smoke point.
Don't Overheat: Never heat an oil to the point where it smokes heavily. This indicates it is breaking down and should be discarded.
Store Properly: Oil should be stored in a cool, dark place away from direct light and heat. This prevents oxidation and rancidity, preserving the oil's quality and smoke point.
Match Oil to Method: For pan-frying or searing, you can add the oil to the pan before bringing it to a high temperature. For deep frying, heat the oil slowly and monitor the temperature carefully.
Consider Flavor: While high smoke point oils are often neutral, choose one that complements your dish. For example, some people prefer the light, nutty note of high-quality refined avocado oil for certain dishes.

Conclusion

For cooks seeking an oil with a smoke point of 500°F or higher, refined avocado oil is a stellar and readily available choice, valued for its stability, neutral flavor, and heart-healthy fat profile. Other high-performing alternatives include high-oleic safflower oil and algae oil, both offering similar benefits for high-temperature cooking. The key to safe and effective high-heat cooking is understanding that refinement increases an oil's smoke point and that pairing the right oil with your cooking method is paramount to preserving flavor and nutritional value. By following best practices, you can confidently use these oils for deep frying, searing, and grilling without worrying about reaching the smoke point prematurely. American Heart Association on Healthy Oils

Frequently Asked Questions

Algae cooking oil currently holds one of the highest smoke points at up to 535°F, making it a reliable option for extreme high-heat cooking.

No, unrefined or virgin avocado oil has a much lower smoke point, typically around 375-400°F, and is not suitable for high-heat methods like deep frying. Use refined avocado oil instead.

Refined oils are usually lighter in color, have a neutral flavor, and are labeled as 'refined.' Unrefined oils are often darker, have a more distinct flavor, and may be labeled 'virgin' or 'cold-pressed'.

If oil is heated past its smoke point, it will begin to burn and produce harmful free radicals and acrid smoke. The oil and food should be discarded.

While some chefs reuse frying oil, it is not recommended for home cooks. The oil's smoke point decreases each time it is heated and reused, increasing the risk of harmful compounds.

Refined avocado oil is generally considered better for high-heat cooking than most types of olive oil due to its higher smoke point. However, extra virgin olive oil has better thermal stability at lower temperatures.

For searing meat, refined avocado oil is an excellent choice due to its high smoke point and neutral flavor, ensuring a perfectly browned crust without a burnt taste.