announcement

Update: Check new design of our homepage!

A List of Healthy Oils That are Best for Deep-frying

Best Deep-frying Oil
Deep frying food is in itself a very testing affair, as one has to make sure that the best oil is used for deep-frying, so that the food doesn't get scorched easily and at the same time the food comes out all golden brown and crispy.
Tastessence Staff
Last Updated: Mar 19, 2018
Deep-fried food should ideally be avoided, as it primarily poses a health hazard to whoever is consuming it. But profuse salivation in the mouth is a common observation at the sight of a plate of French fries or for that matter, deep-fried fish. If you wish to tend to your taste buds once in a while, try to incorporate a healthy oil that will add some health-value to your food.
Best Cooking Oil for Deep-frying
Before I go on to give you the best cooking oil for deep-frying, let me tell you beforehand that olive oil, which is otherwise the healthiest and most nutritious oil, makes for the worst oil for deep-frying as it has a relatively low smoke point. Even though refined and extra light olive oils are suitable for sautéing and light frying purposes, deep-frying will leave the items tasting all bitter and seared. So, take care and avoid it, especially the extra-virgin variety with a very low smoke point threshold of 375° F (191° C).
Peanut Oil
Peanut Oil
Neutrally-flavored and also available as groundnut oil, this is the best deep-frying oil when it comes to making crispy French fries or deep-fried turkey for Thanksgiving. A staple deep-frying oil for Chinese eateries in the USA, refined peanut oil doesn't smoke before the temperature of 450° F (232° C) and actually exudes a nutty aroma when commingled with balsamic vinegar. Those with acute peanut allergies can opt for the refined variety of this oil which is primarily made by processing raw peanuts under extremely high heat. The high temperature used for processing obviates all the peanut proteins from the oil, thus making it safe for those allergic to peanuts. However, the roasted, aromatic or the cold pressed varieties of peanut oil has peanut proteins present in it. Which means that if you have a peanut allergic person in the family, you need to read the label on the oil bottle carefully before purchasing it. From the point of view of being healthy, peanut oil is a healthier option for deep-frying than lard or shortening any day, any way! This is mainly due to the reasons that it has high polyunsaturated and monounsaturated fat levels and a low saturated fat content.
Rice Bran Oil
Rice Bran Oil
With its high smoking limit at 490° F (254° C), rice bran oil is one of the healthiest picks when it comes to cooking lubricants, as it is a highly nutritive oil, rich in vitamin E, antioxidants, such as γ-oryzanol, which keep the cardiovascular functions in check and also helps in bringing down cholesterol levels with the help of phytochemicals called phytosterols. It is also very rich in oleic (42.5%) and linoleic (39.1%) acid compositions and these help in boosting memory and preventing diabetes and cancer, respectively. Being a hypo-allergen, rice bran oil can be consumed by anybody, no matter how susceptible to allergies. It is most importantly, trans fat-free, with 47% of monounsaturated fats. So, weight-conscious people can actually grab it today. It also has a nice mild flavor of its own, given the lower production of polymers and has an amazingly long shelf-life.
Safflower Oil
Obtained from safflower seeds, this golden-hued oil has a very light texture and consistency along with being rich in polyunsaturated fats. With the refined version having a high smoke point of 510° F (266° C) and the various safflower oil benefits, such as keeping acne, asthma, cataracts and menstrual spasms at bay, as well as for treating diabetes and obesity, it is the best oil for deep-frying and can actually also be used for salad seasoning (as it does not freeze on being chilled) as well as multitudinous other cooking purposes. This oil has a low saturated fat content.
Sesame Oil (Light)
Sesame Oil -Light
Obtained from pressed, unroasted sesame seeds, the light, mild, Middle Eastern variety of sesame oil has a nutty flavor of its own. Semi-refined sesame oil makes for a good oil for deep-frying, beginning to smoke only at 410° F. But its use should be occasional given its 41% of polyunsaturated fats. Excess consumption of polyunsaturated fats has carcinogenic implications and is known to accelerate metastasis in living beings. However, it does have its benefits as well with oleic and linoleic acid compositions of 50% each. This oil is relatively expensive as compared to other oils.
Sunflower Oil
Sunflower Oil
This yellow oil can actually endure very high temperatures and does it more than most other deep-frying oils can. Sunflower oil is neutral in taste, rich in vitamin E, polyunsaturated and monounsaturated fats and low in harmful saturated fats. Sunflower oil usually comes in two varieties:

Linoleic sunflower oil which is a superb source of polyunsaturated fat linoleic acid (a type of omega-6 fatty acid).
High oleic sunflower oil, the high oleic content of which makes it a very stable oil. It has an 80% oleic acid content and has a super high smoke point of 450° F (232° C).
Sweet Almond Oil
Sweet Almond Oil
Sweet almond oil is one of the healthiest deep-frying oils you can use and this fact is acknowledged by the US FDA. It has a smoke point of 420° F (216° C), the highest content of heart-healthy fats (65% of monounsaturated fat, an omega-9 fat variety, which in turn comprises 18% of linoleic acid, 8% of palmitic/stearic acid and oleic acid making up the rest of it) with no trans-fat or cholesterol content whatsoever. A grand source of phytosterols, vitamins E and K, this oil has 28% of polyunsaturated fat in it and a very meager amount of saturated fat content (7%). This oil is a dream come true cooking medium when making fried desserts. Even sautéing and light-frying can be done using this oil. The mild nutty flavor enhances the taste of the fried items.

Besides these oils, you can even use canola oil (high smoke-point, very little saturated fat content, mild flavor which does not play with the flavors of the fried item, affordable) and peanut oil (high smoke-point, no transference of flavor or odor) which make for very healthy cooking oils
Best Deep-frying Fat
Shortening
This is basically 100% fat, obtained from animals or vegetables. Even though vegetable shortenings have a smoke point of 356 - 370° F, it has a pretty high composition of harmful trans fat, given its formulation from hydrogenated vegetable oils. However, this fat requires no refrigeration, and shortening, with as less as 1 g of trans fat in every 12 g serving, is also widely available now. Butter, a usual shortening substitute, cannot be used for deep-frying purposes as butter ingredients make it an item with a very low smoke point which is 302° F.
Ghee
Ghee
Made from boiling unsalted butter, ghee is purely fat. Even though its unique flavor can render even the simplest of dishes into a culinary extravaganza, it is saturated fat all the way and is known to boost LDL or the bad cholesterol. A small quantity of a single teaspoon of ghee has up to 8 mg of potent cholesterol, so limit its consumption. Also, multiple international bodies such as the World Health Organization, the American Dietetic Association, American Heart Association, the British Dietetic Association, the British Heart Foundation, the British National Health Service, the Dietitians of Canada, the European Food Safety Authority, the World Heart Federation and the United States Food, and Drug Administration discourage the heavy intake of saturated fats as it enhances the chances of a cardiovascular health hit. But it also has some benefits like pure, unadulterated ghee actually strengthens bones of any individual and is actually one of the holy ingredients which makes the panchamrut or sacred elixir, of great importance in Hindu mythology.
Now, that you know of all the oils which make it to the best deep-frying oils list, remember to completely submerge all the items that you are frying in the oil. Also, do not further use the oil once it has darkened and charred particles of previously fried items floating in it. In fact, some dietitians strictly forbid even the second time use of frying oils, as the high temperature used for frying destabilizes the oil during the first round itself. This results in the gradual break down and subsequent formation of trans fat and other undesirable compounds. Use a skimmer to repeatedly turn over frying objects, to save them from getting burnt and drain the excess oil by lifting the items on the pan itself with the help of the wired mesh, in order to allow the excess oil to drip off. You can also place the items on tissues as they instantly soak away surplus oil. So, enjoy your fried food but remember to not to overdo it folks!