Have you ever wondered if you're using the best oil for frying?

I used to grab whatever was cheapest at the store: vegetable, canola, corn, etc.

But I never thought about how different oils react to heat. For example, I learned that some oils break down at high temperatures, releasing harmful free radicals that can affect health. That was when I started paying attention.

If you want to learn more about the harmful effects of fried foods, including my own experience, read my article on "Is fried food bad for my health?"

If you're frying food, you need an oil that can handle high heat without burning or turning toxic.

You also want one that won't overpower your food's flavor. So, how do you choose the best cooking oil for frying?

Let's break it down.

What Makes an Oil Good for Frying?

The best frying oils have two key qualities:

High smoke point – This is the temperature where the oil starts smoking and breaking down. You want an oil that stays stable at 400°F (230°C) or higher for deep frying.
Healthy fats – Oils rich in monounsaturated fats (like avocado and olive oil) are more stable than those high in polyunsaturated fats, which can oxidize and form harmful compounds.

Now, let's go over the top healthy oils for frying that are both nutrient-rich and heat-stable.

Best Oils for Deep Frying and Pan-Frying

1. Avocado Oil – Best Overall Frying Oil

If I could only pick one best oil for deep frying, it would be avocado oil. It has a very high smoke point ~520°F (271°C) and is packed with heart-healthy monounsaturated fats.

It's also rich in antioxidants like vitamin E and has a mild flavor that won't overpower your food.

2. High-Oleic Safflower Oil – Best Neutral Oil for Frying

This oil is a powerhouse for high-heat cooking. It has a smoke point of ~450°F (232°C) or higher, contains mostly monounsaturated fat and is almost tasteless. If you want something neutral and stable, this is a great pick.

3. High-Oleic Sunflower Oil – Best for Crispy Frying

Similar to safflower oil, high-oleic sunflower oil has a high smoke point ~450°F (232°C) and is rich in vitamin E. It also has a smooth, mild taste, making it great for frying foods without changing their flavor.

Why choose this?

Contains 80% or more monounsaturated fats
Low in unstable polyunsaturated fats
More stable than regular sunflower oil

4. Olive Oil (Refined or Light) – Best for Pan-Frying

Olive oil is famous for being one of the healthiest cooking oils, but did you know refined or light olive oil has a higher smoke point (~465°F or 240°C) than extra virgin? That makes it great for pan-frying and sautéing.

Important note:

Do not use extra virgin olive oil for frying. It has a low smoke point ~375°F (190°C) and can break down quickly, leaving a strong flavor that may not work well for fried food.

5. Coconut Oil – Best for Occasional Frying

Coconut oil is unique. It has a smoke point of ~400°F (204°C) and is mostly saturated fat, making it very stable. But it's also high in calories and can leave a slight coconut taste. I like using it for frying sweet treats like plantains or donuts, but I wouldn't use it for everything.

Less Healthy (But Budget-Friendly) Frying Oils

Not all oils are great for frying. Some are cheap but break down easily or contain less healthy fats. If you must use them, be mindful of how often.

Vegetable Oil – Cheap But Risky for High-Heat Cooking

Smoke point: 400–450°F (204-232°C)
Highly processed, often a mix of different oils
Can form harmful compounds if overheated

Soybean Oil – Common but Unstable

Smoke point: 450°F (232°C)
High in polyunsaturated fats, which can oxidize quickly
Used in many fried fast foods

Corn Oil – Decent for Medium-High Heat Cooking

Smoke point: 450°F (232°C)
Works for frying, sautéing, and baking
High in omega-6 fats, which can promote inflammation if consumed too much

Regular Sunflower Oil – Avoid for High-Heat Frying

Smoke point: 440°F (227°C)
High in polyunsaturated fats (50-70%), making it less stable
If you like sunflower oil, go for high-oleic instead

Palm Oil – Stable but Controversial

Palm oil handles heat well, but it comes with environmental concerns. The palm oil industry has been linked to deforestation and habitat destruction. If you care about sustainability, this might not be the best choice.