Healthy Cooking Oil For Frying

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Here are the best oils for frying, and some that you should skip.

Fried shrimp, deep-fried turkey, French fries, tempura veggies, crispy fried chicken—it's all good, right? Of course, it is! But how do we choose the right oil to perfect all these delicious goodies? The cooking oil aisle at the grocery store presents a wide variety, but do different oils affect the taste of foods cooked in them? Do they react differently to the higher temperatures needed for frying? Let's find out.

All About Smoke Point

First things first: Smoke point is the temperature at which the oil begins to break down and start smoking. This can give the oil a rancid, unpleasant taste and spoil the flavor of the foods you cook in it. Not to mention setting your smoke detector off and putting you in panic mode. The higher temperature you need to cook in, the higher the smoke point the oil you use will need.

New to deep-frying? Read our handy frying guide.

The Best Oil for Frying

For most recipes, you'll want your oil to be heated to somewhere between 350-375°F. This temperature allows the breading to crisp up quickly, which prevents the food from absorbing the oil and becoming greasy. It also isn't so high that it burns your food quickly.

In addition to smoke point, you'll also want to consider flavor and price. Most of the time, neutral oils are best for frying because they don't impart any flavor to the fried food. Also, deep-fried foods turn out best when they're fully submerged in hot oil, making inexpensive oils the preferred choice. These are some of our picks for the best oils for frying:

Avocado oil

Smoke point: 520°F

With the highest smoke point of all of our suggestions, avocado oil is great for frying. The oil imparts an avocado flavor with a hint of sweetness, so it's better suited for fried desserts than fried chicken. The downside with avocado oil is that it's significantly more expensive than other oils, which a 500ml bottle costing more than $5 at most stores.

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Safflower oil

Smoke point: 475° F

If you love avocado oil's high smoke point, but not the flavor, safflower oil is for you. Safflower has a neutral flavor, which makes it perfect for frying anything from chicken tenders to delicate eggplant fries. The only downside is that safflower is on the expensive side, with a 32-ounce bottle running about $9.

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Peanut oil

Smoke point: 450° F

Peanut oil is a popular choice for frying, thanks to its high smoke point and nutty flavor. In fact, it's the go-to oil for fast food restaurant Five Guys, which is why their French fries are so delicious and buttery.

Plus, a large, fry-worthy 128-ounce jug of peanut oil will likely cost less than $15 and last you a long time.

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Soybean oil

Smoke point: 450° F

A type of vegetable oil, soybean oil is a great multi-use frying option. Deep fry anything from breaded shrimp to funnel cakes without adding any competing flavors. The best part is, a 48-ounce container will set you back less than $3.

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Corn oil

Smoke point: 450°F

Like soybean oil, corn oil is a neutral, high smoke point oil that's very affordable. When you're frying in bulk, corn oil is one of the most affordable options with a gallon container costing just $8.

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Sunflower oil

Smoke point: 450°F

With a slightly nutty flavor, sunflower is wonderful when frying doughnuts, fritters and rosettes, though it also works well with more savory foods like fried asparagus. Sunflower oil is mid-range in price, with a 48-ounce bottle running you about $5.

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Cottonseed oil

Smoke point: 420°F

A common choice for fast food spots, cottonseed oil's neutral flavor is great for frying just about anything. However, this oil is less popular in grocery stores, so a 48-ounce bottle will put you back about $12.

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Canola oil

Smoke point: 400° F

Canola oil is one of the best choices when frying because of its neutral flavor and affordability, particularly if you are preparing large amounts of food. A gallon of canola is usually around $6, and is commonly used in baking and sauteeing, too.

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Note: Vegetable oil is either a blend of oils or a generic term used by manufacturers for their packaging, so the smoke point will vary depending on the brand you get. That said, vegetable oil tends to be neutral in flavor and low in cost. Just make sure you check the smoke point before trying to fry with vegetable oil.

Keeping an eye on your health? Take a look at the healthiest oils to fry with.

Best Oil for Air Frying

When air-frying food, you'll want to consider the same three factors as you would deep-frying: smoke point, flavor and price.

But since air fryers only need a small amount of oil to crisp food, spray or aerosol oils are much better at evenly distributing oil than traditional jars or jugs. PAM, cooking spray or an oil sprayer filled with the oil of your choice will get your food golden brown and crisp.

Oils to Skip When Frying

When frying, never use oils with a low smoke point. That means extra virgin olive oil (smoke point of  325°F), coconut oil (350º), flaxseed oil (220º) and unrefined oils aren't suitable for frying

These oils can be on the pricier side, too, so you might want to save them for applications where you'll really taste them, as in salad dressings, drizzling and for dipping fresh bread into.

Butter (300°F), lard (374°F) and vegetable shortening (360°F) also have low smoke points that make them better-suited baking and roasting. If you really want a buttery flavor in your food, mix it with a higher smoke point oil, or melt some butter into your dish once it's finished cooking. For more info on smoke points of common cooking oils, bookmark this oil guide.

Now that you know which oils to fry with, learn how to properly dispose of frying oil.

Try These Fried Chicken Favorites.

Taste of Home

Southern Fried Chicken Strips

What's not to love with these crowd-pleasing golden fried chicken strips? A hint of garlic makes this fried chicken tenders recipe irresistible. —Genise Krause, Sturgeon Bay, WI Go to Recipe Got leftovers? Here's how to reheat fried chicken and keep it crispy.

Best-Ever Fried Chicken

Crispy, juicy and perfectly seasoned, this really is the best fried chicken recipe, ever. Summer reunions and neighborly gatherings will never be the same. When I was growing up, my parents had a farm, and every year, Dad would hire teenage boys to help by haying time. They looked forward to coming because they knew they would be treated to some of Mom's deep fryer recipes, including this delicious fried chicken. —Lola Clifton, Vinton, Virginia

Want even more? Find the rest of our best chicken recipes.

Air-Fryer Nashville Hot Chicken

I live in Tennessee and absolutely love our state's famous Nashville hot chicken. To make cooking it easier, I thought I'd try air-frying. I'm so glad I did—this Nashville hot chicken recipe is almost better than the original. —April Lane, Greeneville, Tennessee

Looking for an air fryer? Here's our Test Kitchen's favorite brand. Check out these other air-fryer chicken recipes, too.

Best Ever Fried Chicken Wings

For game days, I shake up these saucy wings. When I run out, friends hover by the snack table until I bring out more. When they ask me how to fry chicken wings, they never believe it's so easy! —Nick Iverson, Denver, Colorado

Gram's Fried Chicken

As a boy, I wolfed down my grandmother's fried chicken. I never knew how she made it, but my recipe using potato flakes is crispy close. —David Nelson, Lincolnton, North Carolina

Craving more country cookin'? Check out these top-notch Southern chicken recipes.

Cornmeal Oven-Fried Chicken

This cornmeal fried chicken dish perks up the dinner table. Its flavorful cornmeal/bread-crumb coating is a good variation form the usual. —Deborah Williams, Peoria, Arizona

Fried Lemon-Pepper Wings

These lemon-pepper wings are perfect for game day. Try these out if you've been stuck in a chicken wing rut. Add grated lemon zest to the butter mixture if you want a more pronounced lemon flavor. —Taste of Home Test Kitchen, Milwaukee, Wisconsin

Crispy Sage Chicken Tenders

One of my mom's favorite chicken recipes used fresh sage. Her version was smothered with gravy, but we like these panko-crusted tenders as they are. —Deb Perry, Traverse City, Michigan

For more top-rated ideas, check out these 5-star chicken recipes.

Oven-Fried Chicken Drumsticks

This fabulous recipe uses Greek yogurt to create an amazing marinade that makes the chicken incredibly moist. No one will guess that it has been lightened up and is not even fried! — Kim Wallace, Dennison, Ohio

Chicken Fingers

Almost everyone in my family requests these golden chicken fingers as their birthday dinner entree. I begin marinating the chicken strips early in the day to cut down on last-minute fuss. —Charlotte Baillargeon, Hinsdale, Massachusetts

Crispy Fried Chicken

If you've wanted to learn how to make crispy fried chicken, this is the recipe for you. Always a picnic favorite, this deep fried chicken recipe is delicious either hot or cold. Kids call it my Kentucky Fried Chicken! —Jeanne Schnitzler, Lima, Montana

This recipe reminds us of KFC. Discover more delicious copycat chicken recipes!

Sweet Potato-Crusted Chicken Nuggets

I was looking for ways to spice up traditional chicken nuggets and came up with this recipe. The chips add a crunchy texture and flavor, while the meat is tender on the inside. —Kristina Segarra, Yonkers, New York

Crispy Ranch Fried Chicken

It's almost impossible to improve crispy fried chicken. A sprinkling of ranch dressing mix in the coating makes it happen, though. The empty-in-seconds serving platter is proof. —Taste of Home Test Kitchen

Fried Chicken Strips

I recently made this recipe of Mom's for my in-laws and they told me it was the "best fried chicken ever." Slicing the chicken breasts into strips cuts down on cooking time and ensures every piece is crunchy and evenly coated. Serve the homemade chicken tenders with your favorite dipping sauce. —Genny Monchamp, Redding, California

Southern-Style Oven-Fried Chicken

I call this America's best-loved oven-fried chicken. The secret is in the breading, which makes the chicken super moist and flavorful, herby and golden brown. —Elaina Morgan, Rickman, Tennessee

Picnic Fried Chicken

For our family, it's not a picnic unless there's fried chicken! Chicken, deviled eggs and potato salad are all musts for a picnic as far as my husband is concerned. This is a "Golden Oldie" recipe for me—I've used it any number of times. —Edna Hoffman, Hebron, Indiana

Potato Chip Chicken Strips

This novel recipe is a fast and tasty change from fried chicken.—Sister Judith LaBrozzi, Canton, Ohio

Savory Mustard Chicken and Stuffing Waffles

Adding mustard to the chicken coating adds a tang that's amazing with the savory waffles and sweet maple syrup. —John Ginn, Carlisle, Pennsylvania

Spicy-Good Chicken Wings

We enjoy eating these chicken wings while watching football on TV, but make them for any special occasion for a crowd favorite! The pepper sauce gives just the right amount of heat.—Della Clutts, New Tazewell, Tennessee

Pigeon River Chicken

For a picnic on the Pigeon River, we made chicken marinated in yogurt with a touch of cayenne. It's delectable warm or cold. —Lib Jicha, Waynesville, North Carolina

Healthy Cooking Oil For Frying

Source: https://preprod.tasteofhome.com/article/best-oils-frying/

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