What is the healthiest fat to cook chips in?

October 7, 2025 •

3 min read

According to a study published in Food and Chemical Toxicology, repeatedly heated cooking oils produce carcinogenic byproducts, linking their use to potential health risks, including cancer. Therefore, understanding what is the healthiest fat to cook chips in is crucial, as the type of oil used directly impacts both flavor and the nutritional profile of your food.

Quick Summary

This article explores the science behind different cooking oils to determine the healthiest options for frying chips, focusing on factors like fat composition and smoke point. It contrasts oils like avocado and olive with less stable polyunsaturated alternatives and saturated fats, highlighting the importance of moderation and proper cooking techniques.

Key Points

Avocado Oil is a Top Choice: With a very high smoke point of up to 520°F, avocado oil is exceptionally stable and ideal for frying, containing beneficial monounsaturated fats.
Refined Olive Oil is a Healthy Option: For frying, use refined or 'light' olive oil, which has a higher smoke point than extra virgin and is rich in heart-healthy monounsaturated fats.
Avoid Polyunsaturated Seed Oils: Oils high in polyunsaturated fats, such as corn and sunflower oil, are less stable at high heat and can break down into harmful compounds.
Limit Saturated and Animal Fats: Butter, lard, and coconut oil are high in saturated fats and should be consumed in moderation, with refined coconut oil being a debated option for frying.
Never Reuse Frying Oil: Repeatedly heating oil, regardless of the type, can lead to the formation of harmful, potentially carcinogenic byproducts.
Control Your Frying Temperature: Keep frying temperatures between 350-375°F to prevent the oil from breaking down and absorbing too much into the food.
Consider Healthier Alternatives: For the healthiest chips, consider air frying or baking, which significantly reduce the amount of oil needed.

The Science Behind Frying: Stability, Fats, and Smoke Points

When cooking chips, the oil's stability at high temperatures is the most critical factor for health. An oil's smoke point is the temperature at which it begins to break down and burn, releasing harmful free radicals and compounds that are damaging to health. Oils with a high smoke point and high content of monounsaturated fats are generally the healthiest choices for high-heat cooking methods like frying. Monounsaturated fats are more stable than polyunsaturated fats when heated.

Top Contenders for Healthy Chip Frying

Avocado Oil

Avocado oil is widely considered one of the top picks for frying chips due to its excellent health profile and high smoke point, which can reach up to 520°F (270°C). It is rich in heart-healthy monounsaturated fats, specifically oleic acid, and is low in saturated fat.

Pros: Exceptionally high smoke point, neutral flavor, rich in monounsaturated fats, and provides antioxidants like vitamin E.
Cons: Can be expensive compared to other options.

Refined Olive Oil

Refined or 'light' olive oil is a suitable and healthy option for frying chips, with a smoke point around 410°F (210°C), or up to 470°F (243°C) for highly refined versions. It is also high in monounsaturated fats and antioxidants. It is important to use a refined version, as extra virgin olive oil has a lower smoke point and is better suited for lower-heat cooking.

Peanut Oil

Refined peanut oil offers a high smoke point of up to 450°F (232°C), making it a popular choice for deep frying. It is high in unsaturated fats and vitamin E. While it offers a pleasant, nutty flavor, it should be avoided by anyone with a peanut allergy.

Oils to Avoid for High-Heat Frying

Polyunsaturated Oils: Many vegetable, corn, and sunflower oils are high in polyunsaturated fats, which are less stable and can form harmful compounds like aldehydes when heated to high temperatures. While often budget-friendly, their instability makes them a less healthy choice for high-heat cooking.
Coconut Oil: While refined coconut oil has a high smoke point, it is primarily composed of saturated fat.
Butter and Lard: These animal fats are high in saturated fat and have a lower smoke point than many plant-based oils, making them poor choices for frying.

The Impact of Reuse and Other Cooking Methods

Reusing frying oil should be limited. For those seeking even healthier alternatives to frying, consider air frying or baking. If you choose to fry, monitor the oil temperature carefully to avoid overheating, which breaks down the oil and increases absorption into the food.

Comparison of Common Frying Fats


Feature	Avocado Oil	Refined Olive Oil	Refined Peanut Oil	Refined Coconut Oil	Vegetable Oil (Blend)	Animal Fats (Lard)
Smoke Point	Very High (~520°F)	High (~410-470°F)	High (~450°F)	High (~400°F)	High (~400-450°F)	Medium (~370°F)
Saturated Fat Content	Low	Low	Low	Very High	Low to Medium	Very High
Key Fat Type	Monounsaturated	Monounsaturated	Monounsaturated	Saturated	Polyunsaturated	Saturated
Stability at High Heat	Very High	Very High	High	Very High	Low	High
Health Profile	Excellent	Excellent	Good	Contested	Poor (for frying)	Poor
Flavor	Neutral	Neutral/Light	Neutral/Nutty	Neutral/Subtle	Neutral	Strong, Savory
Best For	Frying, searing	Pan-frying, light frying	Deep frying	Certain deep frying	Pan-frying, low heat	Traditional dishes

Conclusion

For those who prefer frying, the best choice for a healthier chip is an oil that is stable at high temperatures and rich in monounsaturated fats. Avocado oil stands out with its exceptionally high smoke point and neutral flavor, making it a top contender despite its higher cost. Refined olive oil is another excellent and more affordable alternative. However, the healthiest overall approach is to moderate your intake of fried foods and explore alternative cooking methods, like air frying or baking, to enjoy your favorite chips without the health drawbacks associated with high-temperature cooking.

Properly managed cooking techniques, including never reusing oil and controlling temperatures, are also critical for maximizing the health benefits of your chosen fat. Ultimately, the best decision combines a smart choice of fat with mindful preparation for a truly healthier treat.

Frequently Asked Questions

Avocado oil has one of the highest smoke points, reaching up to 520°F (270°C), making it a superior choice for high-heat cooking like frying chips.

Yes, but you should use refined or 'light' olive oil, which has a higher smoke point (up to 470°F or 243°C) and is suitable for frying. Extra virgin olive oil is not recommended due to its lower smoke point.

Reusing frying oil causes it to degrade and oxidize more quickly, producing potentially harmful compounds like polycyclic aromatic hydrocarbons (PAHs) and aldehydes, which are linked to various health risks.

Generally, no. These oils are high in polyunsaturated fats and are less stable at high heat, increasing the risk of forming harmful compounds. Monounsaturated oils like avocado or refined olive oil are better choices for frying.

Refined coconut oil has a high smoke point, but its high saturated fat content is a point of contention among nutrition experts. While some find it suitable, mainstream health advice suggests limiting saturated fat intake.

Monounsaturated fats, found in oils like avocado and olive, are more stable at high temperatures compared to polyunsaturated fats. This stability reduces the formation of harmful byproducts and helps preserve the oil's quality during frying.

An air fryer is a significantly healthier alternative, as it uses hot air circulation to achieve a crispy texture with minimal or no oil, greatly reducing fat and calorie content.