What Is The Best Oil For Deep-Frying?
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Published 2016-09-29
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Some oils can withstand much higher temperatures than others. This is actually a key factor for choosing the best oil.
Choose oils that are stable and don’t react with oxygen when heated. They should have a smoke point of greater than 450°F or 230°C. That is, the point at which is start to burn and smoke.
Oils that are mostly saturated and monounsaturated fats tend to be the most stable, while oils high in polyunsaturated fats tend to be more fragile. This is because polyunsaturated fats contain two (or more) double bonds in their chemical structure, which react to high high heat.
And then taste obviously matters as well. Oils that have a “neutral” flavor are generally preferred when deep frying.
So which is best then? Well there's several good choices really, the first is coconut oil, which is about 90% saturated fat.
Research has shown that even after 8 hours of continuous deep frying at 365°F (180°C), the quality of coconut oil does not deteriorate.
Note that refined oils tend to have a higher smoke point and more neutral taste than unrefined versions, so although unrefined coconut oil performs quite well, the best choice with regards to safety and quality when deep frying is actually refined.
Olive oil is another that does very well under deep-frying conditions, this time because of its high monounsaturated fat content.
Studies show it can be heated or used in a deep fryer for over 24 hours before it starts oxidizing.
Again, refined olive oil has a higher smoke point and more neutral taste than unrefined varieties like extra virgin. So extra virgin is fine for baking and regular frying, but with deep frying refined is the better choice.
Animal fats are also great choices for deep frying, particularly ghee and beef tallow. Some say they add a unique crispiness when deep fried, just don't use butter at high temperatures because it contains trace amounts of carbs and protein that burn.
Avocado oil is also great, and has a similar fatty acid composition to olive oil. It has an extremely high smoke point upwards of 500°F or 260°C. However it does have a bit of a stronger taste, and typically is more expensive.
Lastly I need to clarify that deep fried foods should not be common place in our diet. Because compared to other cooking methods, like baking or grilling, it adds a lot of calories to your food.
For example a roasted chicken wing contains approximately 100 calories, whereas a deep-fried chicken wing contains 160 calories. That's 60% extra calories eating the same thing.
So by all means enjoy the occasional deep-fried treat, but don't go overboard.
Further reading: authoritynutrition.com/healthiest-oil-for-deep-fry…
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Studies mentioned in video:
Study 1: www.ncbi.nlm.nih.gov/pubmed/25694709
Study 2: www.ncbi.nlm.nih.gov/pubmed/20678538
Study 3: www.ncbi.nlm.nih.gov/pubmed/17935291
All Comments (21)
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I like that I can "fry" something on a whim! An oil fryer takes so much more time to clean and prepare MyBest.Kitchen a chore which usually kept me from frying all together. Also, the lack of needing oil to fry means that my family and I are eating healthier... while still enjoying the crispiness of fried foods.
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thank you so much joe leech for the information ill watch more of your video cheers from the philippines
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Thanks for a helpful video that gave the facts in a very efficient manner.
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1. Coconut oil 2. Olive oil 3. Ghee and beef tallow 4. Avocado oil
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Good information, he even mentions refined oils. Lots of oils are cheaply pressed and or refined with chemicals. Find an oil and find out how its pressed or refined. Plus check the smoke points
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Awesome info and clearly and perfectly presented as always. Keep up the good work guys!
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I just wanted to know if olive oil is ok for baking, got my answer at 2:00. Thanks!
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Great video sir n I am watching this after 5 years A question is how about Rice bran oil since it has Poly, Mono and S as turated fats I fact it is recommended for Heart healyh UR comments sir
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What oil would you suggest for deep frying over 240 lbs of russet Idaho potatoes in a 3 day span (the weekend). I spin potatoes into chips before frying in a 45lb propane deep fryer at 350 degrees .. :)
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❤ thank you, very easy to understand 👍
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Which one is the most economical for my deep fried turkey. It's the only thing I deep fry, but you need a lot of oil. At least a gallon.
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You say it shouldn't be a part of our diet all the time but I've been skinny all my life I think I just found the secret to gaining weight thank you so much friend
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thank you for the vid. can you please offer some tips on storing and discarding the oil once it's been used? I hate to fry something and then throw out the oil seems to be a waste. then I wonder how to trash it safely. thanks in advance.
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I'd probably use palm oil/shortening for deep frying. Neutral taste and I believe it's VERY heat stable.
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Thanks, sound information as always. Little suggestion: Just have a visual with the "bottom line(s)" showing for the final few minutes of the videos--for the same reason those VERY helpful little summaries appear in the written articles you email me--great stuff. Thanks for your good work.
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Is there any information on how many hours avocado oil can be used for frying before it becomes oxidized?
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What the heck I only came here for u to say what oil is best what is this all ;-;
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The video is useful. But I want to add two things: first, and I know, most people know this, but just the same, when you cook with oil, do not put any food in the oil UNTIL it reaches the temperature you want. If you put it in the oil FIRST, then heat up, it will absorb a LOT more of the oil. Put it to maximum heat point, then with tongs, place gently (so as to not splash) into the oil. Second, related to first. He mentioned how may calories are added using oil vs baking. That's true, but is is greatly reduced if you do what I said, put the food in only after maximum heat is obtains and second, using a thin crust, such as Panco, holds a lot less oil than one of the very thick, almost like pancake batter. If you ever have had fish and chips, you know it can vary from very light, to very heavy. The good news? The lighter ones taste much better AND have far less calories.
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Superb!
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Avocado, Pomace olive oil for deeper frying, coconut oil for shallow, all withstand higher heat. Coconut oil is a bit strong, use sparingly
