What's the Healthiest Oil for Chips? A Smart Guide to Frying

November 19, 2025 •

4 min read

Healthline reports that choosing the right oil for deep-frying can mitigate some negative health effects associated with fried foods. Finding the healthiest oil for chips requires balancing a high smoke point with a favorable fatty acid profile to ensure stability and flavor.

Quick Summary

The healthiest oil for making crispy chips typically has a high smoke point and is rich in monounsaturated fats. Top options include refined avocado oil and high-oleic sunflower oil, which are more stable and less prone to breaking down under high heat.

Key Points

High Smoke Point is Key: The healthiest oil for chips must withstand high frying temperatures without breaking down or oxidizing, a process that releases harmful compounds.
Avocado Oil is a Top Contender: Refined avocado oil has one of the highest smoke points (520°F) and is rich in heart-healthy monounsaturated fats, making it a stable and nutritious choice for frying.
Not All Sunflower Oil is the Same: Opt for high-oleic sunflower oil, which has a higher smoke point and better stability than standard sunflower oil, making it suitable for high-heat cooking.
Refined Over Extra Virgin: For frying, use refined or 'light' olive oil, not extra virgin olive oil, which has a lower smoke point and will burn at high temperatures.
Consider Healthier Cooking Methods: Air frying or oven baking chips significantly reduces the amount of oil needed, offering a healthier way to get a crispy result without deep-frying.
Moderation is Most Important: While oil choice matters, the healthiest way to enjoy chips is to eat them in moderation as part of a balanced diet, regardless of the oil used.

Understanding the Fundamentals of Frying

Creating crispy, golden chips at home depends on two critical factors: the right cooking temperature and a stable oil. The frying process requires heating oil to temperatures between 180°C and 190°C (350°F to 375°F). At these high temperatures, certain oils can break down and oxidize, releasing harmful compounds and negatively affecting both flavor and nutritional quality. A key concept to understand is the smoke point, which is the temperature at which an oil begins to smoke. However, thermal stability—how resistant an oil is to breaking down when heated—is arguably more important. Oils high in monounsaturated or saturated fats tend to be more stable than those high in polyunsaturated fats.

The Top Contenders for Healthy Chips

Avocado Oil

According to dietitians, refined avocado oil is a top pick for frying chips due to its exceptionally high smoke point of up to 270°C (520°F). It is also rich in heart-healthy monounsaturated fats, particularly oleic acid, which helps lower LDL ('bad') cholesterol. Its neutral flavor allows the natural taste of the potatoes to shine through, though its cost can be a drawback for those frying large batches.

High-Oleic Sunflower Oil

Not all sunflower oils are created equal. High-oleic sunflower oil is a variety bred to be high in monounsaturated fats, making it more stable for high-heat cooking than standard sunflower oil, which is high in polyunsaturated fats. It offers a high smoke point and a neutral flavor at a more budget-friendly price point than avocado oil.

Refined Olive Oil

While extra virgin olive oil has a lower smoke point, refined or 'light' olive oil is a very stable and healthy option for frying. It has a smoke point of up to 240°C (465°F) and is rich in monounsaturated fats. Like its extra virgin counterpart, it contains antioxidants, but the refining process does remove some nutrients.

Peanut Oil

Also known as groundnut oil, refined peanut oil is a classic choice for deep-frying, boasting a high smoke point of 232°C (450°F). It is high in healthy unsaturated fats and has a neutral flavor that enhances the fried food's natural taste. However, its high omega-6 fatty acid content can be inflammatory if consumed in excess, and it is not suitable for people with peanut allergies.

Healthier Cooking Methods for Crispy Chips

Even the healthiest oil can't negate the effects of poor cooking practices. The oil is only one part of the equation when it comes to healthy chips. Consider these alternatives to traditional deep-frying:

Air Frying: This method uses a fraction of the oil while still producing incredibly crispy results. It works by circulating hot air around the food, effectively frying with air rather than oil.
Oven Baking: Baked chips use very little oil and are a simple, effective way to get a golden, crunchy result. Pre-boiling the potatoes can help achieve a fluffier interior and crispier exterior.

Comparison Table: Best Oils for Frying Chips


Oil	Smoke Point (approx.)	Primary Fatty Acids	Best For...	Notes
Refined Avocado Oil	270°C (520°F)	Monounsaturated	High-heat deep frying	Very high stability, neutral flavor, most expensive option.
High-Oleic Sunflower Oil	232°C (450°F)	Monounsaturated	High-heat deep frying	Good stability, neutral flavor, budget-friendly.
Refined Olive Oil	240°C (465°F)	Monounsaturated	High-heat frying, sautéing	Good stability, milder flavor than EVOO.
Refined Peanut Oil	232°C (450°F)	Monounsaturated	High-heat deep frying	Good stability, nutty flavor, not for those with peanut allergies.
Refined Coconut Oil	204°C (400°F)	Saturated	Lower-temp frying, baking	High in saturated fat, distinctive flavor.

What to Avoid

Avoid using oils with low smoke points or those high in unstable polyunsaturated fats, as these can easily burn and degrade. This includes unrefined oils like extra virgin olive oil (for high heat), flaxseed oil, and walnut oil. Furthermore, health experts warn against reusing frying oil, as this causes a buildup of harmful byproducts.

Ultimately, no matter which oil is used, consuming chips in moderation is the healthiest choice. The type of oil can make a small difference, but portion control and cooking method are the biggest factors in creating a healthier dish. For more on the benefits of different fats, read this American Heart Association guide on healthy fats.

Conclusion

Choosing the healthiest oil for chips boils down to selecting one with a high smoke point and high thermal stability. For most home cooks, refined avocado oil offers the highest smoke point and a very favorable fat composition, but its cost can be prohibitive. High-oleic sunflower oil and refined olive oil are excellent, more affordable alternatives that still provide stability and heart-healthy monounsaturated fats for deep frying. Combining these better oil choices with healthier cooking methods like air frying or baking allows you to enjoy crispy, delicious chips with less guilt. Remember that overall dietary moderation is key to maintaining a healthy lifestyle, regardless of the oil used for frying.

Frequently Asked Questions

The best oil for deep frying chips should have a high smoke point and be thermally stable, with refined avocado oil and high-oleic sunflower oil being excellent choices.

Canola oil has a relatively high smoke point and is low in saturated fat, but standard varieties are higher in polyunsaturated fats, which are less stable under prolonged high heat. It is a budget-friendly option, but high-oleic alternatives may be more stable.

Extra virgin olive oil is unrefined and has a lower smoke point than refined oils, causing it to smoke, burn, and release unpleasant flavors at high frying temperatures. Refined 'light' olive oil is a better choice for high-heat cooking.

All oils are calorie-dense, so the oil type has a smaller impact on total calories than the quantity of oil used. The cooking method, like air frying or baking, is the most effective way to reduce the amount of oil absorbed.

The smoke point is the temperature at which oil starts to smoke, while thermal stability refers to how well an oil resists breaking down when heated. Oils high in monounsaturated fats (like avocado oil) are generally more stable, even if their smoke point isn't the absolute highest.

To make healthier chips, use a high-smoke-point oil in moderation, or consider alternative cooking methods like air frying or baking, which require less oil. Parboiling potatoes before cooking can also improve texture.

No, reusing frying oil is a bad idea because it can degrade and oxidize further with each use, releasing more harmful compounds into your food. It's best to use fresh oil for frying and dispose of it properly afterward.