What Is The Healthiest Cooking Oil For Deep Frying

  references
  
      ACTA Scientific Nutritional Health: "Evaluation of Chemical and Physical Changes in Different Commercial Oils During Heating"
    
      Canola Council of Canada: "Food Preparation, Cooking and Canola Oil"
    
      Advances in Nutrition: "Challenges of Utilizing Healthy Fats in Foods"
    
      American Council on Exercise: "Are You Using the Right Cooking Oils?"
    
      PennState Extension: "Oils: What’s Cooking?"
    
      PLOS One: "The Effect of Refining Process on the Physicochemical Properties and Micronutrients of Rapeseed Oils"
    
      Health.gov: "Dietary Guidelines for Americans, 2015-2020: "Appendix 7. Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations"
    
      American Heart Association: "Monounsaturated Fat"
    
      U.S. National Library of Medicine: "Facts About Saturated Fats"
    
      USDA FoodData Central: "Canola Oil"
    
      USDA FoodData Central: "Oil, Sunflower, High Oleic"
    
      USDA FoodData Central: "Extra Virgin Olive Oil"
    
      USDA FoodData Central: "Coconut Oil"
    
      USDA FoodData Central: "Corn Oil"
    
      USDA FoodData Central: "Oil, Safflower, Salad or Cooking, High Oleic"
    
      USDA FoodData Central: "Peanut Oil"
    
      Indian Heart Journal: "Selecting Healthy Edible Oil in the Indian Context"
    
      Comprehensive Reviews in Food Science and Food Safety: "Virgin Olive Oil as Frying Oil"
    
      Harvard T.H. Chan School of Public Health: "Ask the Expert: Concerns About Canola Oil"
    
      European Journal of Nutrition: "Frying Oils With High Natural or Added Antioxidants Content, Which Protect Against Postprandial Oxidative Stress, Also Protect Against DNA Oxidation Damage"
    
      Canola Council of Canada: "Culinary Qualities of Canola Oil"
    
      Harvard T.H. Chan School of Public Health: "Coconut Oil"
    
      Canola Council: "Classic and High-Oleic Canola Oils"
    




Choose a cooking oil with a high smoke point.

Image Credit: from_my_point_of_view/iStock/GettyImages

Smoke Point 101
Unrefined vs. Refined Oils
Cooking Oil Smoke Points
Benefits of Fat
Comparing Fats in Oils
Best Frying Oil

For deep frying, choose a neutral-flavored oil — preferably unrefined — with a high smoke point. Ideally, look for one rich in monounsaturated fatty acids and low in saturated fat.

The 7 Healthiest Cooking Oils and 2 to Limit, According to a Dietitian

Oil Type Smoke Point Olive Oil (Processed) 428 F Olive Oil, Extra Virgin 331 F Canola Oil 468 F Canola, High Oleic 475 F Coconut Oil (Refined) 400 to 450 F Coconut Oil, Virgin and Extra Virgin 350 F Corn Oil 453 F Peanut Oil 471 F Soybean Oil 453 F Safflower, High Oleic 468 F

Source: Canola Council of Canada and University of Lethbridge; Harvard T.H. Chan School of Public Health.

Oil Total MUFA Total PUFA Total Saturated Canola Oil 64.2 g 28.5 g 7.1 g Sunflower, High Oleic 83.6 g 3.7 g 9.8 g Extra Virgin Olive Oil 73.3 g 6.6 g 13.3 g Coconut Oil 7.1 g 7.1 g 85.7 g Corn Oil 28.5 g 57.1 g 14.2 g Safflower, High Oleic 75.2 g 12.8 g 7.5 g Peanut Oil 46.2 g 32 g 16.9 g

Source: USDA

      ACTA Scientific Nutritional Health: "Evaluation of Chemical and Physical Changes in Different Commercial Oils During Heating"
    
      Canola Council of Canada: "Food Preparation, Cooking and Canola Oil"
    
      Advances in Nutrition: "Challenges of Utilizing Healthy Fats in Foods"
    
      American Council on Exercise: "Are You Using the Right Cooking Oils?"
    
      PennState Extension: "Oils: What’s Cooking?"
    
      PLOS One: "The Effect of Refining Process on the Physicochemical Properties and Micronutrients of Rapeseed Oils"
    
      Health.gov: "Dietary Guidelines for Americans, 2015-2020: "Appendix 7. Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations"
    
      American Heart Association: "Monounsaturated Fat"
    
      U.S. National Library of Medicine: "Facts About Saturated Fats"
    
      USDA FoodData Central: "Canola Oil"
    
      USDA FoodData Central: "Oil, Sunflower, High Oleic"
    
      USDA FoodData Central: "Extra Virgin Olive Oil"
    
      USDA FoodData Central: "Coconut Oil"
    
      USDA FoodData Central: "Corn Oil"
    
      USDA FoodData Central: "Oil, Safflower, Salad or Cooking, High Oleic"
    
      USDA FoodData Central: "Peanut Oil"
    
      Indian Heart Journal: "Selecting Healthy Edible Oil in the Indian Context"
    
      Comprehensive Reviews in Food Science and Food Safety: "Virgin Olive Oil as Frying Oil"
    
      Harvard T.H. Chan School of Public Health: "Ask the Expert: Concerns About Canola Oil"
    
      European Journal of Nutrition: "Frying Oils With High Natural or Added Antioxidants Content, Which Protect Against Postprandial Oxidative Stress, Also Protect Against DNA Oxidation Damage"
    
      Canola Council of Canada: "Culinary Qualities of Canola Oil"
    
      Harvard T.H. Chan School of Public Health: "Coconut Oil"
    
      Canola Council: "Classic and High-Oleic Canola Oils"