These Are Officially the Best Oils for Frying Chicken, Fish & More

Here’s what the culinary pros recommend.

There’s no denying it: Fried food is delicious. From fried chicken to fried fish to fried potatoes and everything in between, there’s just something so satisfying about biting into that crispy, crunchy goodness.

But let’s be real: There are so many types of oil out there, it can be difficult to determine which one is ideal for whipping up your favorite fried dishes. So we spoke to culinary experts to get their take on the best oil for frying all sorts of items. Whether you’re deep-frying, pan-frying or air-frying, here’s what you need to know.

Related: Is Coconut Oil Really Healthy?

Best Oil for Frying: How To Choose

What oil is best for frying? If you’re looking for the best oil for frying, know that it comes down to what you’re frying and how you’re doing it. In general, though, oils that have a high smoke point (over 400 degrees Fahrenheit) are the best for high-temperature cooking like frying, says Elizabeth Shaw, RDN, president of Shaw Simple Swaps. “This ensures that the oil won’t degrade, or break down when you’re cooking,” she explains.

Some of Shaw’s favorite oils for frying are canola oil, soybean oil, safflower oil, avocado oil and peanut oil—although she notes that which one is right for your purposes really depends on the dish you’re making.

“If I had to choose just two, I would say first canola oil because it’s very affordable, has a neutral flavor and a smoke point of around 400 degrees Fahrenheit,” says Shaw. “Second, peanut oil because it too has a high smoke point (450 degrees Fahrenheit), imparts a wonderful flavor and is low in saturated fat like canola oil.”

Melanie Marcus, RD, a culinary dietitian from the greater Charlotte, North Carolina area, meanwhile, is a big fan of olive oil for pan-frying. “I recommend olive oil when pan-frying foods at home, especially if clients are trying to maximize health,” she says.

While you may think olive oil isn’t suitable for frying due to its low smoke point, Marcus notes that research actually suggests otherwise. “When compared with common cooking oils such as coconut, avocado and canola, extra virgin olive oil (EVOO) was found to be the most stable—meaning that it produced fewer non-digestible bad chemicals after heating to a frying temperature of 464 degrees Fahrenheit,” she says. “EVOO has good fats and special antioxidants that keep it stable when heated, unlike oils with a lot of polyunsaturated fatty acids which break down quickly.”

Marcus also likes avocado oil for frying. “It performs well at high temperatures, has a fairly neutral flavor and has been observed to have positive effects on blood sugar and cholesterol levels,” she says.

Related: 17 Olive Oil Substitutes To Get You Through the Shortage

Best Oil for Deep-Frying

When it comes to the best oil for deep-frying, the United States Department of Agriculture recommends peanut, safflower and soybean oil as they have a high smoke point of 450 degrees Fahrenheit. “Other oils with high smoke points over 400 degrees Fahrenheit are also included, such as grapeseed oil, canola oil, corn oil, sunflower, vegetable oil and olive oil,” says Shaw.

For deep-frying, Marcus likes avocado, peanut and safflower specifically because of their high smoke point. “I recommend choosing a neutral-flavored oil such as avocado because it can withstand high temperatures and steer clear of allergy issues that come with peanut or soybean oils,” she says. “Avoid unfiltered oils for deep-frying because their sediment will burn and impart an off flavor when the temperatures rise above 350 degrees Fahrenheit.”

Best Oil for Pan-Frying

If you’re looking for the best oil for pan-frying, Shaw says it depends on what you’re pan-frying. “More often than not, I use olive oil for pan-frying as I usually have this on hand and it gives a mild flavor to the recipe,” she says.

Marcus is also a fan of olive oil for pain-frying. “You don’t need a lot of oil to get a crispy end product, and the olive flavor is a welcome bonus for most savory dishes,” she says.

Related: Olive Oil 101

Best Oil for Air-Frying

What about the best oil for air-frying? As the author of an air fryer recipe book, Shaw says she’s tried her fair share of oils in the air fryer. “My top choices remain olive and avocado oils since they both have smoke points that work with the temperature of my air fryer and provide a mild flavor profile that gives a little more zing than a canola oil,” she says. Shaw suggests experimenting with the food and oil to see what works best for your recipe. “Peanut oil has also done magic on our tofu in the air fryer as well,” she adds.

Marcus also likes olive and avocado oils for air-frying. She recommends using spray bottle options because they allow for a consistently thin coat of oil that results in crispy chicken cutlets or potatoes every time. “Using a spray oil also minimizes the amount of total oil and fat added to foods when frying, so it’s a great option for anyone trying to maintain a healthy weight,” explains Marcus.

Related: 23 Best Air Fryer Recipes

Best Oil for Frying Chicken

Ahhh…fried chicken. Is there anything tastier? If you’re wondering what the best oil for frying chicken is, you’ve got a couple of good options to choose from. “Personally, I love using peanut oil for frying chicken as it really provides a unique flavor profile that complements this type of meat,” says Shaw. “In many traditional Southern restaurants, you will find peanut oil used as the predominant oil for the fried chicken dishes as well.”

If you’re allergic to peanuts or just not a fan of the taste of peanut oil, Marcus likes canola oil. “Canola oil is the best all-around oil to use for frying chicken,” she says. “It has a high smoke point and will not impact the flavor of the chicken the way coconut, peanut or avocado oil will.”

Best Oil for Frying Fish

When it comes to seafood, the best oil for frying fish would have to be canola oil or olive oil. Shaw likes canola oil for frying fish due to its neutral flavor profile. This allows for the fish to envelope the seasoning flavor the recipe has rather than a more flavorful oil,” she explains.

Marcus adds that olive oil lends itself well to frying fish. “It provides a rich flavor that enhances the taste of fish without overpowering it,” she says.

Healthiest Oil for Frying

Finally, you might be wondering what the healthiest oil for frying is. Shaw says avocado oil is a great option. “Not only does it provide heart-healthy unsaturated fats, but it has a slightly buttery flavor profile that is pleasant and works in most dishes,” she says. Olive oil is another healthy option, explains Marcus, as it has a lot of good fats and antioxidants.

Related: The Skinny on Fat: What are the Four Best Fats to Eat?

Sources

• Elizabeth Shaw, RDN, president of Shaw Simple Swaps

• Melanie Marcus, RD, a culinary dietitian from the greater Charlotte, North Carolina area