The Best Oil For Deep Frying Is?
[Updated 1 March 2023]Today I want to tackle the question of the best oil for deep frying, not least because since posting on cooking with olive oil, you’ve let me know how much bad information there is out there – plenty of good as well but picking it out is a different matter altogether.
I’d guess a substantial number of folk are aware there are both health and safety issues surrounding the oil you choose. But there is so much confusing and contradictory information that they are no better off after an hour of reading, other than to know there are definitely plenty of opinions – but which is right?
When it comes to deep frying, it’s important to select an oil with a high smoke point. It withstands high temperatures without breaking down and producing harmful compounds. Here are a few best oils for deep frying:
Canola Oil
It is a type of vegetable oil derived from rapeseed plants that have been selectively bred to have low levels of erucic acid and glucosinolates, making it safe for human consumption. Canola Oil’s neutral flavor and high smoke point make it a popular cooking oil for frying, baking, and sautéing.
This oil is low in saturated fat and high in monounsaturated and polyunsaturated fats. It includes omega-3 and 6 fatty acids, which have been shown to have several health benefits, such as reducing inflammation and improving heart health. It also contains vitamin E, which is an antioxidant that helps protect cells from damage.
In addition to its culinary uses, canola oil is also used in a variety of industrial applications. It includes biodiesel production, lubricants, and even as a base for printing inks. Overall, canola oil is a versatile and healthy oil that can be used in various ways.
Peanut Oil
Peanut oil, also known as the groundnut or arachis oil, is a popular vegetable oil derived from peanuts. It is commonly used in cooking, especially in Asian and African cuisines, due to its high smoke point and neutral flavor.
Peanut oil primarily comprises fatty acids, including oleic acid, linoleic acid, and palmitic acid. It is rich in vitamin E and other antioxidants, which makes it a healthier choice than many other cooking oils.
The oil is extracted from peanuts by either cold-pressing or hot-pressing methods. Cold-pressed peanut oil is considered to be of higher quality, as it retains more of the natural flavor and nutrients of the peanuts.
Peanut oil has a light, nutty aroma and a mild flavor, which makes it a versatile oil for cooking. It can be used for frying, sautéing, roasting, and in dressings and marinades.
Due to its high smoke point, peanut oil is a popular choice for deep-frying, as it can endure high temperatures without breaking down or smoking. It is also a common ingredient in many Asian stir-fry dishes, where its mild flavor and high heat tolerance make it ideal for cooking at high temperatures.
Overall, peanut oil is a nutritious and flavorful cooking oil that is widely used in several different cuisines around the world.
Soybean Oil
This is a vegetable oil extracted from the seeds of soybean plants, which are native to East Asia but are now widely cultivated worldwide. It is the most commonly used cooking oil due to its mild flavor, versatility, and affordable price.
Soybean oil has a high smoke point, which makes it suitable for high-temperature cooking methods such as frying, baking, and roasting. It also has a neutral taste and a light texture. That’s why it is a popular choice for salad dressings, sauces, and marinades.
Soybean oil is a rich source of polyunsaturated and monounsaturated fatty acids, which have been linked to various health benefits, such as reducing the risk of heart disease, improving cholesterol levels, and promoting healthy skin. It also contains vitamin E, which is a powerful antioxidant that may help protect cells from free radical damage.
Soybean oil is widely used in the food industry as an ingredient in processed foods, baked goods, and snack foods. It is also used to produce biofuels and as a base oil in various industrial applications.
Overall, soybean oil is a versatile and widely available cooking oil that offers a range of health benefits and is commonly used in both household and industrial settings.
Sunflower Oil
This is a type of vegetable oil that is extracted from sunflower seeds. It is a popular cooking oil that is used for frying, baking, and salad dressings due to its high smoke point and mild flavor. Sunflower oil is also commonly used in the food industry for making margarine, mayonnaise, and other processed foods.
Sunflower oil is a rich source of healthy unsaturated fats, particularly linoleic acid, an essential omega-6 fatty acid. It also contains vitamin E, which is a powerful antioxidant that helps to protect the cells from free radicals damage.
Sunflower oil is typically light yellow in color and has a neutral flavor, which makes it versatile for use in a variety of recipes. It has a relatively long shelf life and can be stored at room temperature, although it is recommended to keep it in a cool and dark place to prevent it from going rancid.
Overall, sunflower is a popular and healthy cooking oil that is widely available and easy to use in various dishes.
Corn Oil
Corn oil is a type of vegetable oil that is extracted from the germ of corn kernels. It is a clear, pale yellow liquid with a mild flavor and a high smoke point, making it ideal for use in cooking, frying, and baking.
Corn oil is rich in polyunsaturated and monounsaturated fatty acids. It includes omega-6 and omega-9 fatty acids, which are beneficial for heart health when consumed in moderation. It also contains vitamin E, a potent antioxidant that helps protect the body against damage from harmful free radicals.
Corn oil is widely used in the food industry, particularly in the production of snack foods, baked goods, and margarine. It is also used to manufacture industrial products such as soaps, paints, and lubricants.
While corn oil can be a healthy addition to a balanced diet when consumed in moderation. It is important to note that it is high in calories and should be used sparingly. Additionally, some people may have a sensitivity or allergy to corn and should avoid consuming corn oil.
The Smoke Point Of Oil
Every single thing you need to know about using oil in deep fryers centers around the smoke point, which is when oil reaches the maximum temperature before breaking down and emitting toxins. Each type of oil has a different smoking point.
Please don’t worry overmuch at the word toxins when used in connection with natural oils like canola, grapeseed, corn oil or olive oil. I’ve looked very hard to find evidence of humans being harmed by them and there simply isn’t any. We are well adapted to ward them off, but note the words ‘natural oils’ here.
It’s the hydrogenized fats which really are toxic. Avoid them like the flu though you shouldn’t come across too many. Most governments have banned them from store shelves and are getting them out of processed foods.
The smoking point of olive oil is quite a bit lower than the others at 365°F to 420°F. For this reason it’s not suited to deep dryers, but don’t be afraid to pan fry and roast with it so long as you don’t whack the heat to high. You’ll always see olive oil begin to smoke when it begins breaking down. The post on uses for olive oil in cooking is waiting for you if you’d like to know more.
How Often Should I Change Deep Fryer Oil?
When cooking oil is heated it begins the breaking down the process and each subsequent time you heat that oil it breaks down further and faster. The smoke point given as a guide is for new unused cooking oil. It reduces each time you use it. I can’t find any reliable source of just how much.
My friend and colleague is a high school science teacher and she knows about these things. Over the weekend I asked her and Liza reckons to use it no more than 5 times before changing or earlier if the oil begins to darken. When that happens the oil is on the way downhill. As you can see, the oil below in my deep fryer is fresh unused corn oil and a light translucent golden color. The fries were awesome by the way.
What’s The Best Oil In Deep Fryers?
I’d choose refined corn oil for most everything as it has a high smoking point, well beyond what you’d need to deep fry pretty much everything I can think of. In my opinion, it makes the best oil for fries by leaving no oily taste behind. It drains off food well too. Pressed from corn germ, it’s okay to heat to 450°F so can be safely used for deep fryers, pan frying and grilling. Be aware unrefined corn oil has a lower smoking point at 350°F.
The best alternatives are canola at a smoke point of 375-450°F, and grapeseed oil which smokes at about 420°F. You can find the smoke point of cooking oils here and download the chart. Well, copy past it anyway, and keep in the kitchen drawer.
What About Safety For Deep Fryers?
You can find all you need to know about staying safe using deep fryers here. Its on a post about Masterbuilt Fryers, so scroll on down. It’s also mostly about using common sense.
Should you want more information on which deep fryers to use at home. Click the link to find out what’s popular with others and what is maybe best left on the shelf. They really do vary a lot.
You Still Haven’t Mentioned Palm Oil?
Hmm, palm oil. Well it may be natural, it may have a high smoke point at 455°F. It also has a lot more saturated fat per tablespoon of all the others. It’s a waistline thing as much as a health thing. So no, I don’t use it and frankly, on the subject of conservation orangutans everywhere would be better off if nobody did.
Refined Oils and Light-Colored Oils
Refined oils and light-colored oils are popular choices for deep frying. It is because of their high smoke points and neutral flavors. This oils undergo a process of purification and deodorization that removes impurities and produces a stable, consistent oil. Light-colored oils, such as canola and sunflower oil. This oil are often refined to produce a clear and neutral oil that does not affect the taste of the food being fried.
Refined oils can be derived from various sources, including soybean, corn, and cottonseed. These oils are typically high in polyunsaturated fats and low in saturated fats. It makes them a healthier choice than traditional animal fats like lard or tallow. Refined oils also have a longer shelf life than unrefined oils due to their removal of impurities that can cause the oil to spoil.
Light-colored oils like canola and sunflower oil have a high smoke point. It means they can be heated at high temperatures without smoking or producing harmful fumes. This makes them ideal for deep frying, where temperatures can exceed 375°F. Additionally, these oils are low in saturated fats and high in monounsaturated and polyunsaturated fats. It’s make them a healthier choice than some other oils.
When choosing a refined or light-colored oil for deep frying, it’s important to consider the smoke point, flavor, and nutritional value of the oil. It’s also important to monitor the temperature of the oil to ensure it stays within the appropriate range for deep frying. Proper oil maintenance, like changing and filtering the oil regularly, can also help ensure the oil’s longevity and quality.
Health Benefits of Making Food in Deep Frying Oil
While deep frying food can make it crispy and delicious, it’s important to note that this cooking method also has some potential health drawbacks. However, if you use the right type of oil and practice moderation, there are some health benefits to deep frying food.
Here are a few potential health benefits of making food in deep frying oil:
- Increases the absorption of nutrients: Cooking food in oil can increase the absorption of fat-soluble vitamins, such as vitamins A, D, E, and K. For example, sweet potato fries cooked in deep frying oil can be a good source of vitamin A.
- Retains moisture: Deep frying can help retain moisture in food. It can be especially beneficial for protein-rich foods like chicken and fish. This can help prevent dryness and improve overall texture.
- Enhances flavor: Deep frying can enhance the flavor of food, as it caramelizes the sugars and creates a crispy texture. This can make vegetables and other healthy foods more appealing to eat.
- Quick cooking time: Deep frying can cook food quickly. It can be helpful for busy individuals who need to prepare meals quickly. This can reduce the likelihood of reaching for less healthy options like fast food.
It’s important to note that these potential health benefits are only applicable if you use the right type of oil and practice moderation. Using healthy oils like olive, coconut, or avocado oil and limiting the frequency and quantity of deep-fried foods can help minimize the potential health risks associated with deep frying.
FAQs
Q1. What is a smoke point?
A smoke point is a temperature at which an oil begins to smoke and break down. When an oil reaches its smoke point, it can release harmful compounds and develop an unpleasant taste and smell.
Q2. Why is a high smoke point important for deep frying?
A high smoke point is important for deep frying because it allows the oil to reach the high temperatures needed for frying without smoking or breaking down. This helps to create a crispy, golden brown exterior on the food and prevents the oil from imparting an unpleasant taste or smell.
Q3. Can I reuse oil for deep frying?
Yes, you can reuse oil for deep frying, but it is important to do so safely. After each use, strain the oil through a fine-mesh strainer or cheesecloth to remove any food particles, and store it in a cool, dark place. It is recommended not to reuse oil more than three times.
Q4. Are there any oils that shouldn’t be used for deep frying?
Yes, some oils should not be used for deep frying due to their low smoke points and/or strong flavors. Examples include olive oil, flaxseed oil, and sesame oil.
Q5. How much oil should I use for deep frying?
The amount of oil you use for deep frying depends on the size of your pot or fryer and the amount of food you cook. Generally, you should use enough oil to completely submerge the food without overflowing the pot. It is recommended not to fill the pot more than halfway with oil.
Conclusion
The best oil for deep frying depends on various factors, such as the type of food being cooked, the desired flavor profile, smoke point, and nutritional value. Oils with a very high smoke point, like canola oil, peanut oil, and sunflower oil, are best suited for deep frying. As they can endure high temperatures without breaking down & producing harmful compounds. Additionally, it is recommended to avoid oils with low smoke points, such as extra virgin olive oil. As they can easily burn and produce smoke that can affect the flavor of the food. Ultimately, choosing the right oil for deep frying requires consideration of personal preferences, health concerns, and cooking requirements. It is important to use oil in moderation and to dispose of used oil responsibly to avoid environmental pollution.