The best oil for frying is one that has a high smoke point and good stability, often rich in monounsaturated fats to resist oxidation at high heat. Here are some top choices:
- Avocado oil : Has a very high smoke point (refined up to 270°C/520°F) and is rich in monounsaturated fats, making it very stable for frying. It has a mild flavor that doesn't overpower food but can be more expensive
- Olive oil (especially extra virgin) : Good for frying at moderate temperatures (up to about 190°C/375°F). It has antioxidants and is very stable due to its high oleic acid content, with a pleasant flavor. Refined olive oil has a higher smoke point (200-240°C)
- Peanut oil : Popular for deep frying due to its high smoke point (~225-230°C/450°F) and neutral flavor. It is widely used in restaurants and home cooking alike
- Canola (rapeseed) oil : Has a high smoke point (~204-246°C/475°F), neutral flavor, and is affordable, making it a common choice for frying
- Ghee (clarified butter) : Has a high smoke point (~232-250°C/450-485°F) and is stable for frying, especially suitable for those who want a buttery flavor without lactose
Other oils like sunflower (high oleic), sesame (refined), and safflower oils also work well for frying due to their stability and smoke points
. In summary, the best frying oils combine a high smoke point, stability (rich in monounsaturated fats), neutral or pleasant flavor, and affordability. Avocado, peanut, canola, and olive oils are among the top recommendations depending on your cooking temperature and flavor preference
