What Is the Healthiest Thing to Deep Fry in? A Guide to Choosing the Right Oil

October 25, 2025 •

5 min read

Deep frying in oil that is heated past its smoke point can produce harmful compounds like free radicals. Knowing what is the healthiest thing to deep fry in involves understanding the science behind heat stability and fatty acid composition, helping you make smarter choices for both taste and nutrition.

Quick Summary

Choosing a healthier oil for deep frying involves prioritizing high heat stability, a high smoke point, and a beneficial fatty acid profile. Top options include refined avocado and refined olive oil, prized for their monounsaturated fats and antioxidant content.

Key Points

High Heat Stability is Key: For deep frying, choose oils rich in monounsaturated or saturated fats, as they are more heat-stable and resistant to oxidation than polyunsaturated oils.
Refined Oils for High Temperatures: Refined versions of oils generally have a higher smoke point and are better for deep frying, as impurities that cause smoking and breakdown are removed during processing.
Top Choice: Refined Avocado Oil: With its exceptionally high smoke point (up to 520°F) and heart-healthy monounsaturated fats, refined avocado oil is one of the healthiest and most stable options for deep frying.
Myth Busted: Frying in Olive Oil: You can use refined olive oil for deep frying. Its high monounsaturated fat content and stability, backed by Mediterranean traditions, make it a reliable choice that is less prone to oxidation than seed oils.
Use Proper Frying Technique: To prevent oxidation and greasy food, always use a thermometer to maintain the ideal frying temperature (350-375°F) and avoid reusing oil excessively.
Beware of Certain Seed Oils: Many common vegetable and seed oils, which are high in polyunsaturated fats, are less suitable for deep frying as they can form harmful compounds when heated to high temperatures for a prolonged period.

Understanding the Science of Frying Oils

When it comes to deep frying, the oil's reaction to high temperatures is the most critical factor for both food quality and health. Oils are made up of different types of fatty acids, and their chemical structure dictates how they behave under heat. Saturated fats (found in animal products and tropical oils) and monounsaturated fats (in olive and avocado oil) are more stable, meaning they are less likely to break down when heated.

Polyunsaturated fats, common in many vegetable and seed oils like corn, sunflower, and canola, are less stable due to their multiple double carbon bonds. When exposed to high heat for prolonged periods, these fats oxidize and can form potentially harmful compounds such as aldehydes and trans fats. This breakdown not only negatively impacts your health but also gives fried food an unpleasant taste and smell. The key is to select an oil that remains stable and has a high smoke point, the temperature at which it begins to smoke and degrade.

The Top Contenders for Healthiest Deep Frying Oil

Refined Avocado Oil

Refined avocado oil is often cited as one of the best choices for deep frying due to its excellent heat stability and very high smoke point, which can reach 520°F (271°C). It is rich in heart-healthy monounsaturated fats, particularly oleic acid, which helps lower LDL ('bad') cholesterol. Unlike extra virgin varieties, the refining process removes impurities that cause smoking at high temperatures. With a mild, buttery flavor, it won't interfere with the taste of your food. Its primary drawback is a higher cost compared to other options, but its performance and nutritional profile make it a worthwhile investment for frequent frying.

Refined Olive Oil

Contrary to popular belief, olive oil can be used for frying, and refined or 'light' olive oil is the best choice for this purpose. While extra virgin olive oil has a lower smoke point (around 375-405°F) and a stronger flavor that can diminish with heat, refined olive oil has a higher smoke point (up to 465°F). Olive oil's high content of monounsaturated fats and antioxidants makes it exceptionally stable during cooking, outperforming polyunsaturated oils in studies. For frying, it offers a healthier alternative to typical vegetable oils without significant flavor transfer.

Other Reliable Options

Refined Peanut Oil: A popular choice, especially in restaurants, due to its high smoke point (~450°F) and neutral flavor. It is high in monounsaturated fats and vitamin E. However, it is an allergen, so it may not be suitable for all kitchens.
Refined Coconut Oil: Composed of over 90% saturated fat, making it highly heat-stable with a smoke point around 400-450°F. While stable, it is best used in moderation due to its high saturated fat content, and some may find its flavor too distinct. Refined versions are typically neutral in flavor.
Rice Bran Oil: Praised for its high smoke point (up to 490°F) and mild flavor, rice bran oil is a stable and healthy choice, rich in vitamin E and other antioxidants.

Oils to Avoid for Deep Frying

Avoid oils that are high in polyunsaturated fats, including corn oil, standard safflower oil, and sunflower oil, as they degrade more easily under high heat. This breakdown produces harmful compounds that can compromise your health. Many restaurants and fast-food chains use inexpensive seed oils, which are high in polyunsaturated fats and often reused many times, increasing the presence of harmful compounds. Opting for better quality oils at home is a safer choice.

Refined vs. Unrefined: What Matters for Deep Frying?

When choosing oil for high-heat cooking, the level of refinement is key. Unrefined oils, like extra virgin olive oil or virgin avocado oil, are minimally processed and retain more flavor and nutrients. However, they also have a lower smoke point because impurities and plant compounds can burn. For deep frying, a process that requires consistently high temperatures (typically 350-375°F), refined oils are the better choice because they have been processed to remove these impurities, resulting in a higher smoke point. The refining process, when done properly, creates a more stable oil that can withstand the heat without breaking down.

Practical Tips for Healthier Deep Frying at Home

Use a Thermometer: Maintaining the correct temperature (350-375°F) is crucial. Too low, and the food becomes greasy; too high, and the oil breaks down.
Don't Overcrowd the Pot: Adding too much food at once will drop the oil temperature, leading to greasy results.
Blot Away Excess Oil: After frying, place the food on a wire rack or blot it with paper towels to remove excess oil.
Know When to Discard Oil: Reusing oil is possible, but dispose of it when it turns dark, foams excessively, or develops a rancid smell.
Use an Air Fryer: For a lower-oil alternative that still delivers a crispy texture, an air fryer is a great option.

Comparison of Deep Frying Oils


Oil	Primary Fat Type	Smoke Point (Refined)	Flavor Profile	Notes
Avocado Oil	Monounsaturated	Up to 520°F (271°C)	Mild, buttery	Exceptionally stable, but more expensive.
Refined Olive Oil	Monounsaturated	Up to 465°F (240°C)	Neutral	Very stable, good for frying despite myths.
Peanut Oil	Monounsaturated/Polyunsaturated	Up to 450°F (232°C)	Mild, nutty	Excellent performance, but is a common allergen.
Refined Coconut Oil	Saturated	400-450°F (204-232°C)	Neutral	Very stable, but high saturated fat content; use in moderation.

Conclusion: Making the Healthier Frying Choice

While deep frying should always be an occasional treat, choosing a stable, high smoke point oil can minimize potential health risks associated with the cooking method. Refined avocado oil and refined olive oil offer excellent performance and a better fatty acid profile for high-heat cooking. By also employing proper technique, such as using a thermometer and not reusing oil excessively, you can enjoy crispy fried foods at home with greater peace of mind. For those looking for the leanest option, an air fryer offers a solid alternative. Ultimately, the healthiest approach to frying is a mindful one, prioritizing quality ingredients and responsible cooking methods.

For more detailed information on healthy cooking oils, visit the Harvard T.H. Chan School of Public Health website: https://www.health.harvard.edu/heart-health/seeding-doubt-the-truth-about-cooking-oils.

Frequently Asked Questions

Extra virgin olive oil has a lower smoke point and a stronger flavor profile that can degrade at high temperatures. While it is stable, refined or 'light' olive oil is a better and more cost-effective option for deep frying, while saving extra virgin for dressings.

Heating oil beyond its smoke point causes it to break down, releasing harmful free radicals and creating toxic compounds. A high smoke point ensures the oil remains stable, preventing this degradation and resulting in healthier, better-tasting fried food.

Yes, you can reuse oil a few times if you strain it properly and store it in a sealed, cool, dark place. However, each use degrades the oil, so discard it when it becomes dark, smokes early, or smells rancid. Avoid reusing oil used for strong-flavored foods.

Oils high in polyunsaturated fats, like many seed oils, are less heat-stable and can oxidize more easily during deep frying, potentially forming harmful compounds. Opting for oils with more monounsaturated or saturated fats is generally a safer choice for high-temperature cooking.

Using a thermometer ensures you maintain the optimal frying temperature (350-375°F). This prevents the oil from getting too hot and oxidizing, while also keeping it from being too cool, which would cause the food to absorb more oil and become greasy.

Refined oils are processed to remove impurities, giving them a higher smoke point and a more neutral flavor, making them ideal for high-heat cooking like deep frying. Unrefined oils retain more nutrients but have a lower smoke point and are better suited for low-heat cooking or dressings.

Yes, an air fryer is generally considered a healthier alternative as it uses hot air to cook food with little to no added oil. This significantly reduces the calorie and fat content compared to traditional deep frying while still achieving a crispy texture.