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Frying is where your choice of oil matters most. The oil gets hotter than in almost any other kind of cooking, and in deep frying a lot of it ends up in your food. So which oil should you fry with, and which one is healthiest?
We read the USDA’s deep-frying safety guidance, the American Heart Association’s advice on cooking oils and lab studies on how oils hold up under heat, then checked the most popular bottles. For everyday cooking beyond frying, see our ranking of the healthiest oils to cook with.
We research, we don’t lab-test. Everything below comes from the official sources and studies listed at the end, checked in October 2026.
In this guide:
- The Short Answer
- The Best Oils for Frying, Compared
- Smoke Point Isn’t the Whole Story
- Best Oil for Deep Frying
- Best Oil for Pan Frying
- Is Avocado Oil Good for Frying?
- How to Reuse Frying Oil Safely
- Oils to Avoid for Frying
- Is Fried Food Ever Healthy?
- Our Picks: The Best Oils for Frying
- Our Verdict
- Frequently Asked Questions
The Short Answer
For deep frying, pick a neutral oil with a high smoke point: peanut, canola or high-oleic sunflower oil. For pan frying and everyday cooking, extra virgin olive oil is the healthiest choice, and it holds up to heat better than its smoke point suggests. Refined avocado oil works for both if you buy a brand that tested as pure. Keep butter and beef tallow for flavor, not for every day.
The Best Oils for Frying, Compared
The smoke points below are the approximate figures from the USDA’s deep-frying guide. USDA doesn’t list avocado oil or tallow, so we note where those figures come from.
| Oil | Smoke point | Best for | Taste | Good to know |
|---|---|---|---|---|
| Peanut oil (refined) | About 450°F | Deep frying | Neutral | Highly refined peanut oil is excluded from US allergen rules; cold-pressed is not |
| Canola oil | About 435°F | Deep and pan frying | Neutral | Cheap, and on the AHA’s list of healthier oils |
| Sunflower oil (high-oleic) | About 410°F | Deep and pan frying | Neutral | “High-oleic” means mostly the same fat as olive oil |
| Extra virgin olive oil | About 410°F | Pan and shallow frying | Fruity | Most stable oil in a 2018 heating study |
| Avocado oil (refined) | Not listed by USDA | High-heat pan frying | Neutral | Many bottles failed purity tests |
| Beef tallow | About 400°F (commonly listed) | Fries, flavor | Beefy | About half saturated fat |
Smoke Point Isn’t the Whole Story
The smoke point is the temperature where an oil starts to smoke. USDA says that at this point the oil begins to break down and can develop a foul odor or taste. That’s why charts tell you to fry with high-smoke-point oils.
But frying is also about how well an oil resists breaking down over time. A 2018 study heated ten common cooking oils, including canola, sunflower, avocado and coconut. Extra virgin olive oil produced the fewest breakdown compounds, and an oil’s smoke point didn’t predict how stable it was. One thing to know: the lead researcher works for an Australian olive oil company, so treat it as one useful study rather than the final word.
The practical takeaway: you don’t need the highest number on the chart. You need an oil that stays below its smoke point at your frying temperature, and you need to stop using it once it starts breaking down.
Best Oil for Deep Frying
Deep frying holds a lot of oil at high heat for several minutes. USDA’s frying chart lists 375°F for chicken pieces, 350°F for chicken fingers and 320°F for fish fillets and shrimp. You want an oil that is neutral, affordable in large amounts and comfortably above those temperatures.
- Peanut oil: USDA lists it among the highest smoke points, at about 450°F, and refined peanut oil tastes neutral. It’s a classic choice for fried chicken and fries.
- Canola oil: About 435°F, neutral and inexpensive. The American Heart Association lists it among oils with more “better-for-you” fats and less saturated fat.
- High-oleic sunflower oil: Neutral, at about 410°F for sunflower oil in USDA’s chart. Look for “high-oleic” on the label: it means the oil is mostly oleic acid, the main fat in olive oil.
- Beef tallow: It gives fries a rich, beefy flavor, but it’s about half saturated fat. See our research on whether beef tallow is healthy before making it your everyday fat.
Olive oil works for deep frying too: USDA includes olive on its list of oils recommended for deep frying. The downside is cost, because filling a fryer with extra virgin olive oil gets expensive.
Best Oil for Pan Frying
Pan frying uses less oil and usually lower heat, so you can choose for flavor and health. Extra virgin olive oil is our pick for most pan frying: it held up best in the 2018 heating study, and the AHA lists olive oil among its healthier choices. Refined avocado oil is a good neutral alternative if the bottle is pure. Cooking breakfast? See our guide to the healthiest oil to fry eggs in.
Is Avocado Oil Good for Frying?
Yes, if the bottle is real. According to USDA nutrition data, avocado oil is about 71% monounsaturated fat, 12% saturated and 14% polyunsaturated, a fat profile close to olive oil, and it tastes neutral. The problem is quality. A 2020 UC Davis study found that at least 82% of the avocado oil samples it tested were stale or mixed with other oils, and some bottles labeled pure were almost entirely soybean oil. Chosen Foods was one of only two brands whose samples were both pure and fresh.
How to Reuse Frying Oil Safely
USDA’s guidance for reusing oil is simple:
- Let the oil cool, then strain it through cheesecloth or a fine sieve.
- Store it in a sealed, light-proof container for up to 3 months.
- Throw it out if it turns cloudy, starts to foam, or has a foul smell or taste.
Safety matters as much as the oil. Keep water away from hot oil, since it turns to steam instantly and can splatter. Never use water on a grease fire, and USDA recommends keeping a kitchen fire extinguisher nearby when you deep fry.
Oils to Avoid for Frying
- Butter: It tastes great but burns at frying heat. For a buttery flavor at higher heat, use ghee instead.
- Coconut oil: The AHA groups it with palm oil as a tropical oil and recommends liquid oils like canola and olive as healthier choices.
- Delicate cold-pressed oils: Oils like flaxseed and walnut are usually sold for dressings and drizzling, not frying. Check the label for heat guidance.
- Tired, reused oil: Once oil is cloudy, foamy or smells off, it’s time to throw it out.
Is Fried Food Ever Healthy?
A better oil helps, but it doesn’t make deep-fried food a health food. The American Heart Association says it does not recommend deep-fat frying as a healthy cooking method, and suggests grilling, stir-frying, baking or roasting instead. If you love fried food, fry occasionally, use a healthier oil, and drain the food well before serving.
Our Picks: The Best Oils for Frying
These are well-reviewed options for each kind of frying, based on maker information and the listings as of October 11, 2026. Check the current price and reviews before you buy.
| Product | Type | Size (listing) | Best for |
|---|---|---|---|
| Spectrum Naturals Organic Refined Peanut Oil | Refined peanut oil | 16 oz bottles, 2-pack | Deep frying |
| La Tourangelle Organic High Oleic Sunflower Oil | High-oleic sunflower oil | 33.8 fl oz bottles, 2-pack | Deep and pan frying |
| Chosen Foods Refined Avocado Oil | Refined avocado oil | 25.4 fl oz | High-heat pan frying |
| Atlas Organic Extra Virgin Olive Oil | Extra virgin olive oil | 1 liter | Pan frying, eggs |
| Fatworks Grass-Fed Beef Tallow | Beef tallow | 14 oz jars, 2-pack | Fries and flavor |
1. Spectrum Refined Peanut Oil: Best for Deep Frying
Spectrum Naturals Organic Refined Peanut Oil is a refined, neutral peanut oil sold as a 2-pack of 16 oz bottles. It had a 4.7-star average from about 440 ratings when we checked. A countertop fryer takes more oil than this, so buy enough to fill yours.
2. La Tourangelle High Oleic Sunflower Oil: Best All-Rounder
La Tourangelle Organic High Oleic Sunflower Oil is a neutral oil the maker sells for medium to high heat cooking. It had a 4.7-star average from about 1,800 ratings when we checked, and the 2-pack of 33.8 fl oz bottles is enough for a small fryer.
3. Chosen Foods Refined Avocado Oil: Best Avocado Oil
Chosen Foods Refined Avocado Oil is the brand whose samples were both pure and fresh in the UC Davis study. It had a 4.8-star average from nearly 16,000 ratings when we checked.
4. Atlas Organic Extra Virgin Olive Oil: Best for Pan Frying
Atlas Organic Extra Virgin Olive Oil is a cold-pressed Moroccan olive oil that the listing describes as high in polyphenols. It had a 4.7-star average from more than 28,000 ratings when we checked. Use it for pan frying and eggs rather than filling a fryer.
5. Fatworks Grass-Fed Beef Tallow: Best for Flavor
Fatworks Grass-Fed Beef Tallow comes as a 2-pack of 14 oz jars and had a 4.6-star average from about 1,700 ratings when we checked. It’s the pick for crispy, flavorful fries, as an occasional treat.
Our Verdict
There isn’t one best oil for every kind of frying. For deep frying, a neutral high-smoke-point oil like Spectrum Naturals Organic Refined Peanut Oil or La Tourangelle Organic High Oleic Sunflower Oil does the job. For pan frying, extra virgin olive oil is the healthiest everyday choice. Whatever you pick, keep it below its smoke point, strain it after use, and throw it out when it turns cloudy or smells off.
Want the full kitchen guide? Our ebook The Kitchen Truth Bible covers every common cooking oil, why smoke point charts mislead, and how to spot stale or fake bottles.
Frequently Asked Questions
What is the best oil for frying?
For deep frying, use a neutral oil with a high smoke point, like peanut, canola or high-oleic sunflower oil. For pan frying, extra virgin olive oil is the healthiest everyday choice. Refined avocado oil works for both if you buy a brand that tested as pure.
What is the healthiest oil for frying?
Olive oil has the strongest case. Extra virgin olive oil held up best in a 2018 heating study of ten oils, and the American Heart Association lists olive, canola, peanut, sunflower, safflower, soybean and corn oil as healthier choices than butter, lard or coconut oil.
Can you deep fry with olive oil?
Yes. USDA includes olive oil on its list of oils for deep frying and puts its smoke point at about 410°F, above normal frying temperatures. The catch is cost, because a full fryer takes a lot of oil.
What oil has the highest smoke point?
Among common oils, USDA lists peanut, safflower and soybean oil at about 450°F, grapeseed at 445°F and canola at 435°F. Corn, olive, sesame and sunflower oil are listed at about 410°F.
How many times can you reuse frying oil?
USDA doesn’t give a number. Strain the oil after each use, store it in a sealed, light-proof container for up to 3 months, and throw it out if it turns cloudy, foams, or smells or tastes bad.
Is peanut oil safe for people with peanut allergies?
Not automatically. US law excludes highly refined peanut oil from the definition of a major food allergen, but cold-pressed or unrefined peanut oil is not highly refined. If you or a guest has a peanut allergy, ask an allergist before using any peanut oil.
Is avocado oil good for frying?
Yes, if the bottle is real. Avocado oil is mostly monounsaturated fat, like olive oil, and tastes neutral. But a 2020 UC Davis study found at least 82% of samples were stale or mixed with other oils, so buy a brand that tested as pure, like Chosen Foods.
Sources
- USDA Food Safety and Inspection Service: Deep Fat Frying and Food Safety (smoke points, frying temperatures, reuse and safety)
- American Heart Association: Healthy Cooking Oils
- Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating, Acta Scientific Nutritional Health (2018), summary by the Olive Wellness Institute
- UC Davis (2020): Study finds 82 percent of avocado oil rancid or mixed with other oils
- USDA FoodData Central: Oil, avocado
- FDA: Food Allergen Labeling and Consumer Protection Act of 2004 (highly refined oils)
- Tasting Table: Beef tallow smoke point
- Product listings for the oils above, checked October 11, 2026
This article is for general information, not medical advice. If you have a health condition or a food allergy, talk to your doctor first. Read our Health Disclaimer.
