When it comes to frying food, the type of oil you use can make all the difference in the outcome of your dish. Different oils have different smoke points, which is the temperature at which they start to break down and produce smoke. Using an oil with a low smoke point can result in burnt and bitter-tasting food.
Top 5 oils for deep frying:
- Sunflower
- Corn
- Soybean
- Canola
- Peanut
Vegetable oils, such as corn, canola, and soybean oil, are popular choices for frying due to their high smoke points and neutral flavors. Peanut oil is another great option with a high smoke point and a slightly nutty flavor that can add depth to your dishes. Olive oil and coconut oil, while popular in other cooking methods, are not ideal for frying due to their low smoke points.
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22 oils for frying and their smoke points
When choosing an oil for frying, it’s important to consider the type of food you are cooking and the temperature at which you will be frying it. For deep-frying, a neutral oil with a high smoke point, such as vegetable oil or peanut oil, is best.
For pan-frying or sautéing, you may want to choose an oil with a more distinct flavor, such as extra-virgin olive oil or sesame oil, to add depth to your dish. No matter what oil you choose, be sure to monitor the temperature closely to ensure that your food cooks evenly and doesn’t absorb too much oil.
| # | Oil Name | Smoke Point | Flavor Profile | Nutritional Properties |
| 1 | Avocado oil | 520°F (271°C) | Mild, nutty flavor | High in monounsaturated fats, vitamin E, and antioxidants |
| 2 | Safflower oil | 510°F (266°C) | Neutral flavor | High in polyunsaturated fats, low in saturated fats |
| 3 | Rice bran oil | 490°F (254°C) | Mild, nutty flavor | High in monounsaturated and polyunsaturated fats, low in saturated fats |
| 4 | Olive oil (Refined) | 465°F (240°C) | Neutral flavor | High in monounsaturated fats, antioxidants, and anti-inflammatory compounds |
| 5 | Corn oil | 450°F (232°C) | Neutral flavor | High in polyunsaturated fats, low in saturated fats |
| 6 | Palm oil | 450°F (232°C) | Mild, nutty flavor | High in saturated fats, vitamin E, and antioxidants |
| 7 | Peanut oil | 450°F (232°C) | Mild, nutty flavor | High in monounsaturated fats, low in saturated fats |
| 8 | Soybean oil | 450°F (232°C) | Neutral flavor | High in polyunsaturated fats, low in saturated fats |
| 9 | Sunflower oil (Refined) | 450°F (232°C) | Neutral flavor | High in polyunsaturated fats, low in saturated fats |
| 10 | Sesame oil (Refined) | 450°F (232°C) | Neutral flavor | High in monounsaturated and polyunsaturated fats, low in saturated fats |
| 11 | Grape seed oil | 420°F (216°C) | Light, neutral flavor | High in polyunsaturated fats, low in saturated fats, and rich in antioxidants |
| 12 | Cottonseed oil | 420°F (216°C) | Neutral flavor | High in polyunsaturated fats, low in saturated fats |
| 13 | Canola oil | 400°F (204°C) | Neutral flavor | High in monounsaturated and polyunsaturated fats, low in saturated fats, rich in Omega-3 fatty acids |
| 14 | Walnut oil | 400°F (204°C) | Nutty, earthy flavor | High in Omega-3 fatty acids, antioxidants, and anti-inflammatory compounds |
| 15 | Vegetable oil | 400-450°F (204-232°C) | Neutral flavor | Typically a blend of different oils, high in polyunsaturated fats, low in saturated fats |
| 16 | Olive oil (Virgin) | 390°F (199°C) | Fruity, slightly bitter flavor | High in monounsaturated fats, antioxidants, and anti-inflammatory compounds |
| 17 | Olive oil (Extra-virgin) | 375°F (191°C) | Fruity, slightly bitter flavor | High in monounsaturated fats, antioxidants, and anti-inflammatory compounds |
| 18 | Coconut oil | 350°F (177°C) | Sweet, nutty flavor | High in saturated fats, lauric acid, and antioxidants |
| 19 | Sesame oil (Unrefined) | 350°F (177°C) | Nutty, toasted flavor | High in monounsaturated and polyunsaturated fats, low in saturated fats |
| 20 | Hemp seed oil | 330°F (165°C) | Nutty, grassy flavor | High in Omega-3 and Omega-6 fatty acids, and rich in antioxidants |
| 21 | Flaxseed oil | 225°F (107°C) | Nutty, earthy flavor | High in Omega-3 fatty acids, antioxidants, and lignans |
| 22 | Sunflower oil (Unrefined) | 225°F (107°C) | Nutty, toasty flavor | High in polyunsaturated fats, low in saturated fats |
Smoke points of oils and what it means
When it comes to frying, the smoke point of an oil is a crucial factor to consider. The smoke point is the temperature at which an oil begins to smoke and break down, releasing harmful compounds and producing an unpleasant taste and smell. Using an oil with a smoke point that is too low can not only ruin the taste of your food but also be harmful to your health.
Different types of oils and fats have different smoke points. Vegetable oils, such as canola, corn, soybean, and sunflower oil, tend to have higher smoke points, making them suitable for high-temperature cooking methods like frying.
Animal fats, such as lard and tallow, also have high smoke points and can be used for frying, but they are less commonly used due to their high saturated fat content.
Among vegetable oils, some have higher smoke points than others. Safflower oil has the highest smoke point of all commonly used oils, at around 510°F. Canola oil, peanut oil, and corn oil are also good choices for frying, with smoke points ranging from 400°F to 450°F.
Olive oil, coconut oil, avocado oil, and sesame oil have lower smoke points and are better suited for low-temperature cooking methods like sautéing and baking.
It’s worth noting that the smoke point of oil can be affected by factors such as the quality of the oil, the presence of impurities, and the length of time it has been heated. Reusing oil that has already been heated can also lower its smoke point and increase the risk of harmful compounds being released.
Flavor profiles
When it comes to frying, the type of oil or fat you use can greatly impact the flavor of your food. Different oils and fats have their own unique flavor profiles, and understanding these profiles can help you choose the best oil or fat for your specific dish.
Vegetable oils, such as canola, soybean, sunflower, and safflower oil, have a neutral flavor and are great for frying foods that you want to taste like themselves. These oils won’t add any additional flavor to your dish, allowing the natural flavors of the food to shine through.
If you’re looking for a more distinct flavor, consider using olive oil, peanut oil, or sesame oil. Olive oil has a distinct Mediterranean flavor and works well with dishes like fried calamari or eggplant. Peanut oil has a nutty flavor and is great for frying chicken or shrimp. Sesame oil has a strong, nutty flavor and is commonly used in Asian cuisine.
Corn oil is often used in commercial kitchens because of its low price point and neutral flavor. It is great for frying foods like French fries or onion rings. Avocado oil has a buttery, nutty flavor and is perfect for frying fish or vegetables.
Animal fats, such as butter, lard, and beef tallow, can also be used for frying and add a rich, savory flavor to your dish. Butter is great for frying eggs or making a roux, while lard and beef tallow are commonly used in Southern cuisine for frying chicken or potatoes.
When choosing an oil or fat for frying, consider the flavor profile of the food you are cooking and choose an oil or fat that will complement those flavors.
Vegetable oils
When it comes to frying, vegetable oils are a popular choice due to their high smoke points and neutral flavor profiles. Here are some of the most commonly used vegetable oils for frying:
Sunflower oil
Sunflower oil is a popular choice for frying due to its high smoke point of 450°F. This means it can handle high heat without breaking down and smoking. It also has a neutral flavor profile, making it a good choice for frying a variety of foods.
Corn oil
Corn oil is another popular choice for frying due to its high smoke point of around 450°F. It has a relatively neutral flavor profile, so it won’t impart any unwanted flavors to your food. It’s also a good choice for deep-frying or shallow-frying in a skillet.
Soybean oil
Soybean oil is a versatile oil that can be used for a variety of frying methods, including deep-frying, sautéing, and pan-frying. It has a high smoke point of around 450°F, making it a good choice for high-heat cooking. It also has a neutral flavor profile, so it won’t compete with the flavors of your food.
Canola oil
Canola oil is a popular choice for frying due to its high smoke point of around 400°F. It has a neutral flavor profile, making it a good choice for frying a variety of foods. It’s also a good source of polyunsaturated fatty acids, which can be beneficial for heart health.
Peanut oil
Peanut oil is a popular choice for frying due to its high smoke point of around 450°F. It has a nutty flavor profile, which can be a nice complement to certain foods. It’s also a good choice for deep-frying or shallow-frying in a skillet.
When choosing a vegetable oil for frying, it’s important to consider factors such as smoke point, flavor profile, and nutritional properties. Using an oil with a high smoke point will help ensure that your food develops a crispy crust without burning.
Choosing an oil with a neutral flavor profile will allow the flavors of your food to shine through. And considering the nutritional properties of the oil can help ensure that you’re making a healthy choice.
Animal fats
When it comes to frying, animal fats are a popular choice due to their high smoke point and rich flavor. There are several types of animal fats that are commonly used for frying, including butter, lard, and beef tallow.
Butter
Butter is a popular choice for sautéing and pan-frying due to its rich, creamy flavor. However, it has a relatively low smoke point of around 350°F, which makes it unsuitable for deep-frying. Butter also contains a high amount of moisture, which can cause food to become soggy if not used correctly.
Lard
Lard is a rendered form of pork fat that has a neutral flavor and a high smoke point of around 370°F. It is commonly used for deep-frying due to its ability to create a crispy crust on foods. Lard also contains a high amount of saturated fat, which makes it a controversial choice for some people.
Beef tallow
Beef tallow is a rendered form of beef fat that has a neutral flavor and a high smoke point of around 400°F. It is commonly used for deep-frying due to its ability to create a crispy crust on foods. Beef tallow also contains a high amount of saturated fat, which makes it a controversial choice for some people.
When choosing an animal fat for frying, it is important to consider its smoke point, flavor profile, and nutritional properties.
The smoke point is the temperature at which the fat begins to break down and smoke, which can affect the flavor and nutritional properties of the food being fried.
The flavor profile of the fat can also affect the taste of the food, so it is important to choose a fat that complements the flavors of the dish.
Nutritional properties of oils and fats
When it comes to choosing the right oil or fat for frying, it’s important to consider their nutritional properties. Here are the nutritional properties of some common oils and fats used in frying, including their content of saturated and unsaturated fats, omega-3 and omega-6 fatty acids, and vitamin E.
Sunflower oil
Sunflower oil is high in polyunsaturated fatty acids (PUFAs), which are considered healthy fats. It has a relatively low amount of saturated fat, making it a good choice for frying. Sunflower oil is also a good source of vitamin E, a powerful antioxidant that helps protect your cells from damage.
Corn oil
Corn oil is high in PUFAs, but it also contains a significant amount of omega-6 fatty acids, which can contribute to inflammation if consumed in excess. It has a moderate amount of saturated fat, making it a decent option for frying. Corn oil is also a good source of vitamin E.
Soybean oil
Soybean oil is high in PUFAs and omega-6 fatty acids, which can be beneficial in moderation but may cause inflammation if consumed in excess. It has a moderate amount of saturated fat, making it a decent option for frying. Soybean oil is also a good source of vitamin E.
Peanut oil
Peanut oil is high in monounsaturated fatty acids (MUFAs), which are considered healthy fats. It has a low amount of saturated fat, making it a good choice for frying. Peanut oil is also a good source of vitamin E.
Canola oil
Canola oil is high in MUFAs and PUFAs, making it a healthy choice for frying. It has a low amount of saturated fat, making it a good option for those looking to reduce their intake of saturated fat. Canola oil is also a good source of vitamin E.
Butter
Butter is high in saturated fat, making it a less healthy option for frying. It also contains a small amount of MUFAs and PUFAs. Butter is not a good source of vitamin E.
Lard
Lard is high in saturated fat, making it a less healthy option for frying. It also contains a small amount of MUFAs and PUFAs. Lard is not a good source of vitamin E.
Beef tallow
Beef tallow is high in saturated fat, making it a less healthy option for frying. It also contains a small amount of MUFAs and PUFAs. Beef tallow is not a good source of vitamin E.
When choosing an oil or fat for frying, it’s important to consider their nutritional properties. Oils and fats high in healthy fats, such as PUFAs and MUFAs, and low in saturated fat are generally better options for frying. Vitamin E is also an important nutrient to consider, as it can help protect your cells from damage.
Final thoughts
Choosing the right oil for frying can make a big difference in the taste and healthfulness of your food. You want an oil that can handle high temperatures without breaking down and producing harmful compounds.
Deep frying
For deep frying, use oils with a high smoke point and a neutral flavor, such as canola oil, peanut oil, or vegetable oil. These oils can handle high temperatures without breaking down and producing harmful compounds. Additionally, they have a neutral flavor that won’t overpower the food you’re frying.
Pan frying
For pan frying, use oils with a lower smoke point and a more distinct flavor, such as olive oil or coconut oil. These oils add flavor to the food you’re frying and can handle the lower temperatures of pan frying without breaking down.
Health considerations
While some oils are better for frying than others, it’s important to remember that all oils are high in calories and fat. When consumed in excess, they can contribute to weight gain and other health problems. It’s important to use oils in moderation and to choose healthier cooking methods, such as baking, grilling, or steaming, whenever possible.