Why I chose this “hot” topic?
The whole story started from the confusion about frying with olive oil. I have heard some people saying that you cannot fry with olive oil as toxic ingredients start to appear at a very low temperature, and others claiming that yes, you can fry with it.
So now it´s time to end the confusion as I did some research on that topic and found out that yes, you can fry with olive oil, but it is not suitable for deep frying as olive oil has a relatively low smoke point, meaning it breaks down and burns at lower temperatures compared to other oils. This can result in a smoky kitchen and an unpleasant taste in your food.
As I already dug into oils topic, I decided to look some other well-known oils as well.
6 cooking oils: what to deep fry with and what not? 🍳
Fast answer:
Actually, almost all of the oils listed below can be used for frying, but not for deep frying which happens at 175-190°C (350-375°F) as some of the oils start to form toxic substances. In general, you shouldn’t actually need to go above 190°C for frying and deep frying, and most oils can withstand this temperature.
So – let’s look at 6 popular oils, their smoking point, production aspects and taste properties.
🫒Olive oil
Extra Virgin Olive Oil (EVOO) is the king of olive oils. It is a unrefined oil obtained from the first mechanical pressing of olives, which means it retains all the flavors and beneficial substances. A very good choice for salad dressings (e.g., olive oil, lemon juice, salt). Extra virgin olive oil typically has a smoke point of around 374°F (190°C).
Virgin Olive Oil: Similar to EVOO, but with a slightly higher acidity and a more restrained flavor. The smoke point of virgin olive oil typically ranges from 374°F to 405°F (190°C to 207°C)
⛔Suitable for deep frying? Both are suitable for frying but not for deep frying.
🥑Avocado oil
Avocado oil is a rising star in the world of oils! Refined Avocado Oil is rather with neutral taste and has a high smoke point (toxic substances start to form) up to 270°C (520°F). Unrefined or virgin avocado oils have a smoke point of 250°C. It typically has a slightly nutty, grassy flavor, similar to the taste of avocados themselves. This is because it’s cold-pressed and doesn’t undergo the refining process that removes flavor compounds. This flavor profile makes it particularly suitable for salad dressings, marinades, and drizzling over finished dishes, where its taste can enhance the overall flavor experience.
Avocado oil is good for baking but since it’s liquid at room temperature, you might need to slightly adjust the amount compared to solid fats and consider the potential impact on texture.
✅Suitable for deep frying? YES, both are suitable for deep frying and baking, including at higher temperatures and you won’t get a distinctive taste from it in your fried food.
🥥Coconut oil
Refined coconut oil is tasteless and odorless, contains fewer health-beneficial substances, and has a slightly higher smoke point, 400-450°F (204-232°C). Unrefined coconut oil is more suitable for cooking and frying at lower heat, i.e., up to 175°C, and gives food a delicate coconut flavor.
✅Suitable for deep frying? Refined coconut oil is generally suited for deep frying, unrefined coconut oil rather not.
🌾Rapeseed oil (canola oil)
Popular and affordable. The downside is that most rapeseed oil sold in stores is processed and sometimes genetically modified. Canola oil has a relatively high smoke point, ranging from 400 to 450°F (204-230°C), making it suitable for high-heat cooking.
✅Suitable for deep frying? YES
🌽Corn oil
Corn oil is derived from corn kernels and is a popular cooking oil due to its neutral taste. To make the oil, corn oil is often refined and processed, which can reduce its nutrient content. While affordable and versatile, corn oil is high in omega-6 fatty acids, and some experts recommend moderation in its consumption. A significant portion of corn grown for oil production is genetically modified, raising concerns fabout its long-term health effects.
Corn oil’s smoke point ranges from 400 to 450°F (204-230°C), making it suitable for most cooking methods except for very high-heat applications.
✅Suitable for deep frying? YES
🥜Peanut oil
Peanut oil is a popular choice for cooking due to its high smoke point, typically around 450°F (232°C), making it ideal for high-temperature cooking methods. Its neutral flavor doesn’t overpower the taste of the food, making it versatile for various dishes. Thanks to its stability at high temperatures, peanut oil is an excellent choice for deep frying, producing crispy results without absorbing excessive oil. While it can be used in baking, its high smoke point might not be fully utilized, and other fats and oils with lower smoke points might be more suitable for certain baked goods.
✅Suitable for frying? YES
Best oils for deep frying are…
Avocado oil, refined coconut oil, and peanut oil are among the healthiest and best options for deep frying without imparting an unpleasant taste. Avocado oil boasts a high smoke poin and neutral flavor. Refined coconut oil offers a high smoke point and neutral taste, while peanut oil provides a slightly nutty flavor that complements many dishes. These oils maintain their stability at high temperatures, ensuring crispy results without compromising food quality.
Still we have to take into account that deep frying is generally unhealthy due to the high calorie and fat content of the finished product. The process of submerging food in hot oil often leads to the absorption of excess oil, contributing to a significant increase in calorie intake. Additionally, the high temperatures involved in deep frying can create harmful compounds, further impacting overall health.