Different oils can have a significant impact on the taste and texture of your meal, so if you’re sautéing, it’s best to choose an oil that has a high heat tolerance.

The oil’s smoke point is the temperature at which the oil’s internal structure begins to break down, causing it to burn, emit smoke, and impart a burnt flavor to food.

The heat tolerance of oil ranges from 325 degrees up to 520 degrees Fahrenheit, and for sautéing you’ll want an oil that can tolerate temperatures of 400 degrees or more.

Refined avocado oil and safflower oil have the highest heat tolerances, with smoke points above 500 degrees, but unrefined avocado oil can only withstand 375 degrees.

Sunflower, peanut, soybean, rice bran, corn, and refined coconut oil can withstand 450 degrees. Sesame, canola, and vegetable oil can tolerate 400 to 450 degrees.

If you want to use olive oil, opt for a light olive oil which can withstand 465 degrees. Extra virgin olive oil has a heat tolerance of only 325 to 375 degrees Fahrenheit.

Generally, refined oils will have higher smoke points and a longer shelf life than “virgin” oils, but the use of chemical solvents in the refining process can be worrisome.

As an oil alternative, clarified butter is also excellent for sautéing since it can withstand up to 450 degrees, compared to standard butter which has a smoke point of 300 degrees.