Frying is often viewed as one of the unhealthiest cooking methods. However, you can still fry your food and obtain all the nutrients and minerals needed for healthy growth. The secret to having all the required health benefits is to use the right cooking oil.
This article will review five of the healthiest cooking oils for frying. These oils have nutrients that have been scientifically linked to well-being and improved heart health. In addition, the cooking oils we reviewed here have no chemical enhancements.
Healthy oils are known to be pricey and short-lasting. However, the cooking oils in this article are affordable and top quality. They also come in large quantities, so you don’t need to replace them often. Without further ado, here’s the best cooking oil for frying in 2024.
The Best Cooking Oil for Frying
Crisco Pure Vegetable Oil
Crisco has been a trusted name in food products since 1911, consistently delivering high-quality options for food preparation. Their pure vegetable oil is light, flavorful, and well-suited for frying.
Crisco’s vegetable oil is made from soybeans that are naturally rich in protein and fiber. Soybeans are also known to lower cholesterol. The light taste of soybeans incorporated with your food will enhance the flavor, without overpowering it.
Crisco pure vegetable oil is both cholesterol-free and trans-fat-free. This makes it a healthier option, as trans fats have been linked to several health issues including stroke and heart disease, while excessive cholesterol consumption can cause health problems.
Additionally, the oil has 1000mg of ALA (Alpha-linolenic Acid) per serving. This type of Omega-3 fatty acid has several benefits and has been proven to improve overall health and well-being. The oil is gluten-free, making it suitable for those with gluten allergies, sensitivities, or other related health issues.
Crisco’s vegetable oil also meets Kosher standards, meaning it has been certified safe for consumption. Kosher oils are vegan-friendly and offer additional quality assurance.
This vegetable oil does not contain any chemical ingredients. Since it’s all-natural, it has a pleasant smell and does not leave an aftertaste. Crisco is suitable for all cooking styles, including baking, dressings, or marinades. It’s also affordable and its large size ensures long-term use.
Pros
- No unfavorable odor
- Affordable
- Large capacity
- Great taste
Cons
- The container can be prone to leakages
- Not suitable for individuals with soybean allergy
Happy Belly Canola Oil
Happy Belly canola oil, available in a 1-gallon bottle, offers both quality and convenience. The bottle’s design is user-friendly, with an easy-to-grasp cap holder for smooth handling while cooking. The oil itself has a vibrant, clear color, a reflection of its purity.
Canola oil has been proven to be one of the healthiest types of oil to cook with. For example, this particular product contains 14g of fat per serving, mostly monounsaturated and polyunsaturated. With over 60-70% monounsaturated fat, it supports heart health by reducing the risk of cardiovascular disease.
The polyunsaturated fats also provide several health benefits including improving heart health, brain function, nerve function, etc. Notably, this product contains no trans fats or chemical additives, making it a healthier option for cooking.
Happy Belly canola oil is great for frying because it has a high smoke point. Cooking oil with a high smoke point ensures that your food is properly cooked without burning it. With Happy Belly, you can easily recreate some of our best dinner recipes.
Canola oil has no unpleasant taste or smell which makes it suitable for a wide range of cooking methods, including frying. With a long shelf life of 365 days, Happy Belly canola oil is a reliable and long-lasting option for your kitchen, offering health benefits and excellent performance across different cooking styles.
Pros
- Healthy cooking oil
- Neutral taste
- Affordable
- Large capacity
Cons
- Canola oil can sometimes have a distinct odor
Pompeian Extra Virgin Olive Oil
Pompeian olive oil is a farmer-made and farmer-owned brand. Since 1906, they’ve been creating household items, including their famous Organic Balsamic Vinegar.
Pompeian olive oil comes in a variety pack of three and compliments any style of cooking. You can use it for dressings, dousing and even baking. Each bottle of olive oil contains 16 fluid ounces (0.125 gallons) of cooking oil. The three bottles have different tastes and are suitable for all cooking styles.
The fresh and fruity-labeled bottle is suitable for roasting and sauteing, while the robust label is great for salads and marinades. The third bottle, which is labeled smooth, is best used for sauteing and stir-frying. These rich-tasting bottles of vegetable oil are guaranteed to enrich the flavor of your meal.
Pompeian Extra Virgin Olive Oil (EVOO) is gluten-free and non-GMO, making it suitable for gluten-sensitive individuals and those concerned about genetically modified ingredients. This oil is processed to minimize allergens, ensuring a safer option for those with allergies.
As a cold-pressed oil, Pompeian EVOO is extracted at low temperatures (below 81.9°F), preserving its natural nutrients, flavor, and aroma. With a smoke point of 350°F (176°C), it can handle high-heat cooking effectively. Additionally, it is Kosher-certified and verified authentic by the North American Olive Oil Association (NAOOA).
Pros
- Certified extra virgin olive oil
- Affordable
- Non-allergenic
- Non-GMO
- Suitable for all cooking styles
Cons
- No notable downsides
Iberia Premium Blend Sunflower & EVOO Oil
The Iberia sunflower vegetable oil comes with two 68-fluid-ounce bottles. Iberia is a brand dedicated to producing rich-tasting olive oil, however, this premium blend of olive oil and sunflower oil doesn’t disappoint.
Sunflower oil is a healthy choice for vegetable oils due to its balance of monounsaturated and polyunsaturated fats. It’s also rich in nutrients like vitamin E. Sunflower oil also has a high smoke point which makes it suitable for frying.
However, the addition of Extra Virgin Olive Oil (EVOO) makes the oil suitable for low-temperature cooking as well. EVOO also has unlimited health benefits such as protecting cells against inflammation and damage.
Iberia oil is certified non-GMO, meaning there were no chemical enhancements used in its production. Another perk is that the oil is both cholesterol and carbohydrate-free, meaning it lowers the risk of health complications. Carbohydrate-free vegetable oils are known to help manage blood sugar levels, increase fat burning, and reduce inflammation.
Thanks to its high concentration of sunflower oil, the taste of this oil blend is neutral, so it won’t overpower your food. This all-purpose oil works well for sautéing, frying, dressings, baking, and grilling. It isn’t greasy and doesn’t leave an unpleasant aftertaste, making it a reliable choice for various cooking needs.
Pros
- Flavorful
- Perfect for high and low cooking temperature
- Non-GMO-certified vegetable oil
Cons
- No notable downsides
Amazon Fresh Peanut Oil
Amazon Fresh 1-gallon peanut oil is another great oil for frying. Although it’s now sold under the Amazon Fresh brand, it was previously a product of the Happy Belly. Due to this rebranding, packaging may vary, but the quality remains consistent. This oil is affordable and offers great value due to its large size.
Peanut oil is known for its numerous health benefits. It contains a high proportion of monounsaturated fats, which help lower bad cholesterol levels (LDL) and support heart health. It’s also rich in polyunsaturated fats that promote overall well-being. Additionally, peanut oil is naturally cholesterol-free.
With a high smoke point, peanut oil is perfect for sautéing, frying, and deep-frying without breaking down or losing nutritional quality. It has a mild, nutty flavor that enhances dishes without overpowering them, making it suitable for baking, marinades, and grilling.
Finally, this versatile oil remains non-greasy and imparts no lingering aftertaste, providing a pleasant cooking experience while delivering nutritional benefits.
Pros
- Suitable for frying and other cooking styles
- Healthy
- Affordable than other brands of peanut oil
- Mild nutty flavor and aroma
Cons
- Some people might find the smell of peanut oil unpleasant
- Not suitable for people with a peanut allergy
Important Terms to Note When Buying Cooking Oil
Low Cholesterol vs. Cholesterol-Free
Low cholesterol and cholesterol-free are two terms used interchangeably on food products. These two terms are used to describe the amount of cholesterol in food items.
Any oil that has less than 20 mgs of cholesterol per tablespoon is usually called a low-cholesterol oil. On the other hand, cholesterol-free cooking oils contain less than 2mgs of cholesterol per tablespoon.
In essence, the difference between these two labels is their level of cholesterol content. They also cater to people with different dietary needs; someone who uses a low-cholesterol oil can use a cholesterol-free oil, but the reverse might not always be the case.
So the next time you pick up a bottle of cooking oil, read the label carefully to be sure you aren’t buying low-cholesterol oil when you should be buying cholesterol-free.
Cold Pressed Oil vs. Heat Extracting Vegetable Oil
The two ways of extracting vegetable oil are through cold pressing or heat extraction. These methods vary and they have different nutritional levels.
Cold pressing is the method of extracting oil from fruits, seeds, or nuts through a mechanical press. Also, because this is a more natural way of extracting oil, the flavor, nutrients, and minerals from the nuts are retained.
Cold-pressed oils have a richer taste and vibrant color. They are also free from unpleasant odors. However, because this method produces less oil, these kinds of vegetable oils are more expensive.
As the name suggests, heat-extracted oils involve the use of high heat to extract oils from fruits or seeds. This process can also involve the use of chemicals.
The heat method of extracting oils reduces its minerals, vitamins, and nutrients, and therefore these kinds of vegetable oils also have a neutral taste. However, this method produces more oil so it’s often used. Hence, heat-extracted oils are more affordable.
Trans Fats
Trans fats, trans-fatty acids, or trans-unsaturated fatty acids are a form of unsaturated fat. Trans fats are naturally found in the meat of ruminant animals. This type of fat is safe for consumption, in moderate amounts. However, there is an unsafe kind of trans fat produced industrially.
Liquid vegetable oils are sometimes altered to prolong shelf life. This is done through a chemical process known as hydrogenation. This process forms trans fat which can pose a threat to our health and well-being.
Trans fat vegetable oils can be difficult to identify through appearance alone. These oils tend to be solid or semi-solid at room temperature. They can also appear pale yellow.
Vegetable oils with trans fat can sometimes be identified with labels “trans fatty acid” or “trans fat”. Also, if you see a “hydrogenated” or “partially hydrogenated” label, it indicates that the vegetable oil has been chemically altered.
Monounsaturated vs. Polyunsaturated Fats
The difference between these two types of fat can be summarized in their shelf life, flavor and aroma, chemical composition, and nutrients.
Monounsaturated fats (MUFAs) are chemically comprised of one double bond in their molecular structure. MUFAs are not prone to oxidation like polyunsaturated fats. This means that they have a longer shelf life and are less prone to the growth of unhealthy mixtures. One of the main benefits of MUFAs is reduced risk of heart disease. It also helps lower bad cholesterol.
Vegetable oils from canola, sunflower, grapeseed, olive, and avocado oil are rich in MUFAs. Due to its sources, monounsaturated fats in vegetable oils can sometimes have a mild nutty aroma and taste.
Polyunsaturated fats (PUFAs) are fatty acids with several double bonds in their molecular composition. PUFAs are prone to oxidation which makes their shelf life short. They are rich in omega-6 and omega-3 fatty acids and are important for hormone production and healthy brain function.
Most oils from chia seed, flaxseed, and safflower have a higher source of PUFAs. Oils rich in PUFAs have a neutral aroma and flavor.
These two types of fats are healthy so it’s important to find a vegetable oil that balances the two. However, the best cooking oil for frying is one with high monounsaturated fats because they often have high smoke points.
How to Choose the Best Cooking Oil for Frying
1. Check the Label
It’s essential to know what the labels on your vegetable oil mean. You should steer clear of trans fat and hydrogenated oils. Do research on labels you don’t understand to avoid making a bad purchase.
2. Extraction Process
Most vegetable oils indicate the extraction process, which is the way the oils are produced. Some use the cold-pressed methods while others use the refined or expeller-pressed methods. These are the healthy processes of producing vegetable oils. Processed vegetable oils can contain additives and have a large amount of unhealthy components.
3. Check for Smoke Point
Smoke point is the temperature where oils break down and start to smoke. Cooking oil past its smoke point can cause it to burn and produce a bitter-flavored food. For frying food, choose oils with high smoke points that will allow your food to cook properly without burning.
The best cooking oil for frying usually has a smoke point of 400°F (200°C). Oils like peanut oil, canola oil, grapeseed oil, avocado oil, etc, have high smoking points.
4. Flavor and Aroma
The vegetable oil you use for your meal can strongly affect the taste and aroma. When choosing a vegetable oil, check the main ingredient. Some of these vegetable oils on our list have nutty flavors, while others have neutral aromas and flavors.
If you don’t want anything overpowering the taste of your food, choose a neutral flavor like Happy Belly Canola Oil.
5. Fatty Acids Components
Fatty acids can be beneficial to health, however, there are bad fatty acid components that should be avoided. Ideally, you want to avoid oils high in saturated fats because of their health threats.
The fatty acid components in vegetable oil also determine whether they are suitable for high or low frying. Saturated and monounsaturated fats are more suited for high-temperature frying. Opt for a vegetable oil with the perfect blend of fatty acids.
6. Nutritional Facts
Check the nutritional information of the vegetable oil you want to purchase to ensure it contains the nutrients needed in your diet. Many vegetable oils have trans-fat-free labels but the nutritional value shows a small amount of trans fat. This is why it’s important to not rely on labels alone.
Monounsaturated and polyunsaturated fats are the safest types of fat in vegetable oils. Also, vegetable oils rich in nutrients such as omega 6 and 3 are ideal for consumption. Vitamins A and E are also great additions to your diet.
7. Check for Allergens
This is an important factor to consider for people prone to allergic reactions from eating certain foods. Peanut and soybean oils can trigger allergic reactions. Steer clear of these oils or use them in moderation.
8. Shelf Life
Cooking oil usually has a shelf life, which is when the quality of the oil is expected to reduce. The ideal shelf life of most vegetable oils is 12 months. It doesn’t mean the vegetable oil goes bad if it passes its shelf life, but it’s better to know how long your vegetable oil is expected to retain its quality.
In addition, you still need to store your cooking oil in a dark place at room temperature, and properly seal the bottle to extend the shelf life.
How to Fry Foods in a Healthier Way
The first step to frying foods in a healthier way is to choose the right oil. As previously mentioned, look for oil with a high smoke point and monounsaturated or polyunsaturated fats. These oils are more stable at high temperatures, reducing the risk of dangerous compounds forming.
Other things you can do to ensure your fried foods remain healthy include:
1. Maintain the Right Temperature
Frying at too low a temperature allows the food to soak up excess oil, while too high a temperature can create harmful substances.
Use a kitchen thermometer to ensure your frying temperature remains consistent throughout cooking (usually 350°F to 375°F or 175°C to 190°C). This helps to minimize oil absorption and ensures your food cooks quickly and evenly.
2. Avoid Overcrowding the Pan
Frying too much food at once causes the temperature of the oil to drop, leading to greasier and less crispy results. Instead, fry in small batches to maintain consistent heat and ensure each piece cooks properly without absorbing excess oil.
3. Use Healthier Breading and Batter
Instead of using refined flour for breading and batter, consider alternatives like whole grain flour, panko breadcrumbs, or almond flour. Also, use herbs and spices to enhance the flavor of your batter without extra salt or sugar.
4. Drain Excess Oil
After frying, place the food on a wire rack or a plate lined with paper towels to drain off excess oil. This step helps reduce the amount of fat retained by the food.
5. Use a Fresh Batch of Oil
Reusing frying oil can lead to the formation of harmful compounds and trans fats. For the healthiest results, use fresh oil each time. If you have to reuse your oil, be sure to filter it thoroughly after one use and store it in a cool, dark place.
6. Moderation is Key
Fried foods can be part of a healthy diet when enjoyed in moderation. Limit how often you fry and try to mix it up with other cooking methods like grilling, baking, air frying, or steaming for everyday meals.
Conclusion
Choosing the best cooking oil for frying not only enhances the flavor of your food but also supports a healthier lifestyle. The oils we’ve reviewed offer a variety of benefits, such as high smoke points, heart-healthy fats, and no harmful additives.
Irrespective of the kind of cooking you’re doing — frying, sautéing, or baking — using an oil rich in monounsaturated or polyunsaturated fats can make all the difference in both taste and nutrition.
Also, don’t forget to pay attention to labels. Take note of the extraction methods used, and the cholesterol and fat content, so you can make informed decisions that meet your cooking needs. Frying doesn’t always have to mean unhealthy eating — with the right oil, you can enjoy delicious fried foods without compromising your health goals.
Frequently Asked Questions
Can I use animal fat for frying?
Yes, you animal fat for frying. Ghee, for example, has a high smoke point of 450°F (232°C). Note that animal fat is a less healthy choice.
Does frying with olive oil destroy its nutrients?
Extra virgin olive oil retains most of its nutrients when used for frying at moderate temperatures. While high heat can degrade some antioxidants, the oil remains healthier than many alternatives, especially when used correctly.
Are healthy cooking oils pricey?
Yes, healthier varieties of vegetable oils can be pricey because they are extracted more naturally, reducing the amount of oil produced. Also, vegetable oils with health certifications tend to be more expensive. However, there are affordable vegetable oils like the ones we reviewed on this list. The best way to save money is to buy large quantities of these healthy vegetable oils.
Is there a difference between refined and unrefined oils for frying?
Yes, refined oils are processed to remove impurities and have higher smoke points, making them suitable for frying. Unrefined oils, like cold-pressed options, retain more nutrients but may have lower smoke points, making them better for low to medium-heat cooking.
Are cold-pressed oils the same as extra virgin olive oil?
No, although they’re made with similar extraction processes, cold-pressed oils are not the same as extra virgin olive oil. The major difference is that cold-pressed oils can be made from various sources including nuts and fruits, while EVOO, on the other hand, is particularly made from olives.
The acidity of cold-pressed oils varies depending on their sources. EVOO oils have a fixed
acidity of 0.8% to 0.22%. EVOO oils have the same distinct fruity flavor and aroma. On the other hand, cold-pressed oils have different aromas depending on the source.
Is it safe to reuse frying oil?
Yes, it’s safe to reuse frying oil. However, it’s essential to strain the oil especially if you use it for deep frying. You can strain cooking oil with a sieve or cheesecloth. Note that using the same oil more than three times is not advisable. Also, remember to store your oil in an airtight container and at room temperature.
How often should I change frying oil?
For home frying, it’s best to change the oil after 2-3 uses. Reusing oil too many times can lead to the formation of harmful compounds. If the oil darkens, develops a strong odor, or starts to foam, it’s time to replace it.
Are vegetable oils bad for frying?
No, not all vegetable oils are bad for frying. However, the downside of using plant-based oils is that there is a wide variety to choose from. This makes it difficult to determine smoke points, nutrients, and other information. But with the right guide, you can choose vegetable oils suitable for frying.
