Frying & deep frying: the right oil for high heat
For the hot pan, more than the smoke point counts. We show which fats really take heat and which you should keep cold.
The best frying oilsWhat matters at high heat
Two things decide whether an oil suits frying: the smoke point and oxidative stability. The smoke point is the temperature at which an oil starts to smoke and break down. Refined oils take more here than native ones because sensitive accompanying substances were removed.
Just as important is how stable the fatty acids themselves are. Strongly polyunsaturated oils oxidise faster, even if their smoke point is high. Heat-stable are above all oils and fats high in saturated or monounsaturated fatty acids.
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The best oils and fats for frying
- Refined olive oil: smoke point around 230 degrees, rich in stable monounsaturated fatty acids. A very good choice for searing.
- Coconut oil: heat-stable thanks to its high share of saturated fatty acids.
- Clarified butter / ghee: a classic, very heat-stable frying fat with a fine taste.
- High-oleic oils: special sunflower or safflower oils high in monounsaturated acids, stable like fat.
Refined rapeseed and sunflower oil do have a high smoke point, but they are polyunsaturated and therefore less stable. For occasional frying they are fine, for frequent, long deep frying, more stable fats are the more honest choice.
Hot, but controlled
For deep frying the right temperature is key: usually 170 to 180 degrees. If the oil gets hotter and starts to smoke, you have overdone it. Harmful breakdown products then form, and the oil belongs in the bin.
Use a stable, high-heat oil, keep the temperature, and do not add anything wet that splatters and cools the oil.
What to avoid
- Exceeding the smoke point: beyond it, harmful and partly carcinogenic substances such as benzene or formaldehyde form.
- Smoked? Discard it: do not reuse oil that has smoked or burned.
- Heating native oils: cold-pressed olive or flaxseed oil does not belong in hot fat.
- Reusing oil often: with each round, quality and smoke point drop.
Which oil for which purpose?
The cooking-oils overview gives you the thread, from heat-stable to fine for cold use.