Magazine · Cooking
Which oil is best for deep-frying?
Deep-frying puts oil under stress: high heat, long use. We show which oils cope , and how to fry more cleanly.
The oils
What counts
High smoke point, stable fatty acids
For deep-frying you want a high smoke point and a high share of saturated or monounsaturated fatty acids, because they cope with heat far better than polyunsaturated oils. The oil also gets reused, so stability matters.
Refined oils handle this better than naturally cold-pressed ones.
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Good choices , and the rules
- Suitable: refined high-oleic sunflower oil, refined rapeseed oil, refined peanut oil, coconut oil, clarified butter, refined avocado oil.
- Not suitable: flaxseed, hemp, walnut oil and other polyunsaturated, cold-pressed oils.
- Don’t overheat: if it smokes, it is too hot.
- Don’t reuse endlessly: old, dark, smelly frying oil belongs in disposal, not in the pan again.
Said honestly
The healthiest deep-frying is the kind you do rarely. When you do, choose a stable, high-smoke-point oil, keep the temperature in check and change the oil in time. A cheap refined high-oleic oil often beats an expensive delicate one here. We give you the facts, the decision stays with you.
Sources and further reading
- Smoke point , Wikipedia