What oil has the least calories for frying?

December 1, 2025 •

3 min read

Contrary to popular belief, most cooking oils, regardless of type, contain a near-identical amount of calories—around 120 per tablespoon. This means the quest for what oil has the least calories for frying is based on a misconception, and your focus should shift to healthier fat profiles and smarter cooking methods.

Quick Summary

Virtually all frying oils contain a similar number of calories per tablespoon, so the type of oil matters less than the quantity used. Healthier options feature heart-healthy fats and high smoke points.

Key Points

Calorie Constancy: Nearly all cooking oils have a very similar calorie count, roughly 120 calories per tablespoon, making calorie differences negligible.
Quality Over Quantity: The health impact of an oil depends more on its fatty acid composition and smoke point than on minimal calorie differences.
High Smoke Point is Key: For frying, use oils like avocado, refined olive, or canola to prevent the oil from breaking down and oxidizing at high temperatures.
Portion Control is Crucial: The most effective way to reduce calories from frying oil is by measuring portions or using a spray instead of free-pouring.
Healthier Frying Methods: Using non-stick pans, draining excess oil, or opting for air frying or baking can drastically reduce the total fat and calorie content of a meal.
Mindful Consumption: A focus on using oil in moderation within a balanced diet is more beneficial for weight management and health than obsessing over minimal caloric variances between oil types.
Fat Type Matters: The American Heart Association advises opting for non-tropical oils rich in unsaturated fats, such as olive and avocado, over tropical oils like coconut oil.

The Calorie Myth: Why One Oil Isn't Lighter Than Another

Many people search for a low-calorie cooking oil, believing that a specific type will significantly reduce the caloric impact of their fried dishes. The fundamental reason this search is misguided lies in the basic science of macronutrients. All oils are composed of fat, which is the most calorie-dense macronutrient, containing 9 calories per gram. This consistent caloric density is why a tablespoon of olive oil (119 calories), avocado oil (124 calories), and canola oil (124 calories) all fall within a few calories of each other. While coconut oil is technically slightly lower at 117 calories per tablespoon, this difference is practically insignificant. The industry term "light" oil, often used for olive oil, refers to a more refined product with a milder flavor and lighter color, not a reduction in its caloric content. The most effective way to reduce the caloric intake from frying is not by selecting a specific oil but by changing how much oil you use during cooking.

Beyond Calories: Prioritizing Healthy Fats for Frying

Since calorie differences are negligible, a more health-conscious approach involves choosing an oil based on its fatty acid profile and suitability for high-heat cooking. The American Heart Association recommends choosing non-tropical oils rich in unsaturated fats over those high in saturated fats.

A High Smoke Point is Crucial for Frying

The smoke point is the temperature at which an oil begins to break down, smoke, and release harmful free radicals. High-heat cooking methods like frying require an oil with a high smoke point to remain stable and preserve its nutritional integrity.

Avocado Oil: With a smoke point of 520°F, avocado oil is an excellent choice for high-heat frying. It is rich in heart-healthy monounsaturated fats.
Refined Olive Oil: While extra virgin olive oil has a lower smoke point, refined olive oil has been processed to withstand higher temperatures, making it suitable for frying (around 465°F).
Canola Oil: A budget-friendly option with a high smoke point (475°F for high-oleic varieties), canola oil is high in monounsaturated and polyunsaturated fats.
Peanut Oil: Another good option for deep frying due to its high smoke point (450°F) and neutral flavor.

Comparison Table: Frying Oil Metrics


Oil Type	Approx. Calories (per tbsp)	Primary Fat Type	Smoke Point (°F)	Best Uses
Avocado Oil	124	Monounsaturated	Up to 520	High-heat frying, searing
Refined Olive Oil	119	Monounsaturated	Up to 465	Frying, roasting
Canola Oil	124	Monounsaturated/Polyunsaturated	Up to 475	Frying, baking
Peanut Oil	119	Monounsaturated/Polyunsaturated	Up to 450	Frying, stir-frying
Coconut Oil	117	Saturated	350-450	Baking, sautéing (use sparingly)

The Real Secret to Low-Calorie Frying: Technique and Portion Control

Rather than searching for a mythical low-calorie oil, the most impactful change you can make is to control the quantity of oil you use and how you cook with it.

Practical Steps for Calorie Reduction

Measure Carefully: Stop "eyeballing" it. Use a measuring spoon to portion out the oil, ensuring you don't use more than necessary.
Use a Spritzer: A spray bottle filled with your preferred cooking oil can evenly coat a pan with a fraction of the oil, drastically cutting calories.
Choose Non-Stick Cookware: High-quality non-stick pans require minimal oil, sometimes none at all, for cooking.
Drain and Blot: After frying, transfer food to a plate lined with paper towels to absorb excess oil from the surface.
Explore Alternatives: Techniques like air frying, baking, or sautéing with broth or a splash of water can dramatically reduce reliance on oil for cooking.

Conclusion: A Healthier Approach to Frying

The idea that one frying oil is significantly lower in calories than another is a common misconception. Since all oils are pure fat, their caloric values are almost identical. The most effective strategies for a healthier approach to frying involve prioritizing oil quality and, most importantly, using less of it. By choosing an oil with a high smoke point and a healthy fat profile—like avocado or refined olive oil—and adopting portion control and alternative cooking methods, you can significantly reduce the caloric impact of your meals without compromising flavor. Making mindful choices about your cooking techniques is far more beneficial for your overall health than seeking a non-existent low-calorie oil. For more information on healthy fat intake, consult resources from organizations like the American Heart Association.

Frequently Asked Questions

While coconut oil is technically slightly lower in calories (around 117 kcal per tablespoon) than some other common oils, the difference is so small it is insignificant. The type of fat, which is predominantly saturated fat, is a more important health consideration.

When an oil is heated past its smoke point, it begins to burn and break down, losing its nutritional value and releasing harmful free radicals into the food. This can give the food a burnt or bitter flavor.

No, the term 'light' on a bottle of olive oil refers to its lighter color and milder flavor due to a more refined process. It does not indicate a lower calorie count.

The amount of oil absorbed varies greatly depending on the food's composition, cooking method, and temperature. Using too little heat, or frying starchy, unbreaded items, can result in more absorption.

Pan frying is generally better for calorie control because it uses a smaller, more controlled amount of oil than deep frying. Using a non-stick pan can reduce the quantity even further.

Yes, cooking spray is an excellent way to reduce calories from oil, as each spray contains a fraction of the calories of a tablespoon. However, be aware that many sprays are formulated to be zero-calorie per tiny serving and still contain oil.

Avocado oil is often recommended for high-heat frying due to its exceptionally high smoke point (520°F) and healthy fat profile. Other good options include refined olive, canola, and peanut oil.