Best Oils for Frying: Pros, Cons, Which to Avoid

September 8, 2022

WRITTEN BY: Corey Nelson

Article at a Glance

• Most common frying oils are cheap vegetable oils high in linoleic acid, an inflammatory omega-6 fatty acid that breaks down when heated.
• The main reason fried food is unhealthy may be that it’s fried in seed oils, which are high in inflammatory fats that break down easily when continually heated.
• Switching to lower linoleic acid oils and cooking at home is a better alternative for healthier, tastier fried food.
• The healthiest cooking oils for frying are heat-stable and have a neutral or complementary flavor for your recipes.
• Along with choosing the right oil for your frying needs, proper frying techniques and correct temperatures are also essential.

Introduction

Fried foods are delicious, but studies show they’re among the worst foods for your health. The reason? The most commonly used frying oils aren’t suitable for high heat or reheating and actually cause inflammation, weight gain, cardiovascular disease, and other health problems.

Changing the oil you use for frying by switching from more common vegetable oils to smarter alternatives is an easy way to make fried recipes healthier. And not only that — your favorite recipes will actually taste better, too.

This guide covers all the available options for frying oils, with pros, cons, how to choose the right oil for your needs, healthy frying tips, summaries from scientific research, and more.

Where does every oil rank? The list might surprise you.

Get the full comparison for smart shopping.

The Best and Worst Oils For Frying

There are pros and cons to every oil and fat, from their smoke point and oxidative stability to their taste, versatility, and environmental impact. Here are some of the best and worst oils and fats for frying in alphabetical order.

Avocado Oil

Avocado oil is a brilliant green oil that's pressed from the pulp of avocados. It's suitable for use in cooking (including frying), sauces, and dressings.

Pros:

• Extra virgin avocado oil’s smoke point is between 428-482°F, making it an excellent choice for high-heat cooking.
• It’s high in monounsaturated fats and vitamin E.

Cons:

• Avocado oil isn’t flavor-neutral. While mild, it can lend a nutty or grassy taste to fried foods.
• It’s lower in omega-6 linoleic acid (LA) than vegetable oils made from seed crops but still contains 13.4% LA on average.
• Avocado farming has significant negative environmental effects due to land use, water consumption, and biodiversity loss.

Should You Use Avocado Oil for Frying?

Aside from the environmental downsides, avocado oil is a top choice for frying.

Butter and Other Animal Fats

Animal fats like butter, ghee (clarified butter with milk solids removed), lard (pork fat), bacon grease, tallow (beef fat), and duck fat were the most commonly used fats for frying before the introduction of low-cost seed oils.

Pros:

• Some animal fats add desirable taste and texture properties.
• Ghee has a high smoke point (approximately 482°F).

Cons:

• Non-ruminant animal fats like lard, bacon grease, and duck fat are high in inflammatory linoleic acid.
• Industrial or “factory” farming has a negative environmental impact.
• Butter has a low smoke point (300-350°F).
• Animal fats aren’t vegan-friendly.

Should You Use Animal Fats for Frying?

Unless you're vegan or plant-based, selectively using animal fats for frying can be acceptable.

Canola Oil

Canola oil, made from rapeseed, is sometimes viewed as a healthy option.

Pros:

• Canola oil has a neutral taste and is traditionally low in cost.

Cons:

• Canola is high in unstable polyunsaturated fatty acids (PUFAs).
• High heat and pressure during manufacturing damage canola oil.
• Canola isn’t suitable for high-heat frying.

Should You Use Canola Oil for Frying?

Canola oil isn’t a good choice for frying, or consuming at all.

Coconut Oil

Coconut oil is a solid fat at room temperature.

Pros:

• Coconut oil is extremely low in polyunsaturated fats (PUFAs).
• It’s heat stable, with a typical smoke point of 375°F.

Cons:

• Coconut oil production has a significant environmental impact.

Should You Use Coconut Oil for Frying?

Coconut oil is a good option for medium-heat frying if you enjoy the taste of coconut.

Corn Oil

Corn oil is an inexpensive, commonly used vegetable oil extracted from corn.

Pros:

• Low-cost with a moderate smoke point of 400-450°F.

Cons:

• Corn oil is high in omega-6 linoleic acid and is unstable when heated.

Should You Use Corn Oil for Frying?

Avoid using corn oil for frying because it’s unstable and high in inflammatory linoleic acid.

Cottonseed Oil

Cottonseed oil is extracted from the seeds of cotton crops.

Pros:

• It’s cheap to produce with a moderate smoke point of 430​​-450°F.

Cons:

• Cottonseed oil contains 51.5% omega-6 linoleic acid.

Should You Use Cottonseed Oil for Frying?

It's best to avoid using cottonseed oil for frying.

Zero Acre Oil

Zero Acre oil is a new type of cooking and culinary oil made through fermentation. It's stable for frying, high in heart-healthy monounsaturated fats, and environmentally friendly.

Benefits:

• Contains more than 90% monounsaturated fatty acids.
• High smoke point of 485°F.
• Vegan-friendly and GMO-free.

How to Use Zero Acre Oil

Zero Acre oil is an all-purpose cooking oil that stays liquid at room temperature and boasts one of the highest smoke points.

Grapeseed Oil

Grapeseed oil is extracted from the seeds of grapes.

Pros:

• Neutral flavor, high in antioxidants.

Cons:

• Contains nearly 70% omega-6 linoleic acid and is relatively expensive.

Should You Use Grapeseed Oil for Frying?

Grapeseed oil isn’t a good choice due to its high linoleic acid content.

Peanut Oil

Peanut oil has a golden-brown color and is popular in restaurant-fried foods.

Pros:

• Inexpensive with a neutral taste.

Cons:

• Contains 32% omega-6 linoleic acid.

Should You Use Peanut Oil for Frying?

While it has a high smoke point, peanut oil is still too high in inflammatory linoleic acid.

Olive Oil

Olive oil is a staple in the Mediterranean diet, often used for frying.

Pros:

• Extra virgin olive oil is rich in monounsaturated fats.
• More resistant to oxidation during frying.

Cons:

• Up to 80% of extra virgin olive oil is counterfeit or adulterated.

Should You Use Olive Oil for Frying?

If you enjoy the distinct flavor, you can use olive oil for frying, but there are better options available.

Palm Oil

Palm oil is made from the fruits of the oil palm and is solid at room temperature.

Pros:

• Contains low to moderate amounts of linoleic acid.

Cons:

• Palm oil is controversial for its social and environmental impacts.

Should You Use Palm Oil for Frying?

Not recommended unless for specific regional cuisines.

Rice Bran Oil

Extracted from rice bran, popular in East Asia.

Pros:

• Contains moderate levels of vitamin E.

Cons:

• Contains 33.4% omega-6 linoleic acid.

Should You Use Rice Bran Oil for Frying?

Rice bran oil is a better choice than many seed oils, but still has high omega-6 content.

Safflower Oil

Made from safflower seeds, available in different varieties.

Pros:

• High-oleic safflower oil is stable when heated.

Cons:

• Its high-linoleic variant is unstable.

Should You Use Safflower Oil for Frying?

Choose low-linoleic varieties for frying.

Soybean Oil

Extracted from soy plants, it's widely consumed in the U.S.

Pros:

• Mild taste and inexpensive.

Cons:

• Contains 55% omega-6 linoleic acid.

Should You Use Soybean Oil for Frying?

Better alternatives exist due to health impacts.

Sunflower Oil

Pressed from sunflower seeds, available in high-oleic varieties.

Pros:

• Mild flavor with moderate smoke point.

Cons:

• High in omega-6 linoleic acid.

Should You Use Sunflower Oil for Frying?

Common sunflower oil isn’t suitable due to instability.

Vegetable Oil Blends

Low-cost blends of various seed oils.

Pros:

• Inexpensive and neutral flavor.

Cons:

• High in harmful linoleic acid and toxic byproducts.

Should You Use Vegetable Oil Blends for Frying?

They pose similar risks as soybean and sunflower oils.

How to Choose The Best Oils for Frying

When selecting oils, consider smoke points, oxidative stability, and flavor neutrality.

Smoke Points and Stability

Oil's smoke point is the temperature at which it begins to smoke. Oils high in PUFAs can break down and become harmful before reaching their smoke point.

Flavor Neutrality

Choose oils that impart minimal flavors to your food, unless a characteristic flavor complements the dish.

Tips for Frying Food Correctly

Fry at Home

Making fried food at home helps you control the oil used, promoting healthier choices.

Frying Techniques

• Deep-frying: Fully submerge food in oil for even cooking.
• Pan-frying: Use enough oil to cover food partially and flip when browned.
• Sauteing: Only enough oil to cover the pan, not great for breaded items.
• Air frying: Uses hot air to create a fried effect, with less oil.

Temperature Control

Monitor oil temperatures with a thermometer to ensure they stay within safe ranges when frying.

Don’t Reuse Frying Oil

Using oil more than once can lead to harmful changes. Dispose of used oil carefully.

Ventilate Cooking Oil Fumes

Proper ventilation reduces exposure to harmful fumes from cooking oils.

Frying Safety

Take care when handling hot oil to prevent burns or fires.

The Takeaway

Fried foods from restaurants are often unhealthy, but homemade versions can be delicious and healthier. Opt for oils that are low in inflammatory omega-6 acids, heat stable, and flavor neutral.