The quality of ingredients matters, the way you cook something affects the outcome, and there’s one other key consideration: the oil you use. When frying and high heat cooking, in particular, the cooking fat you use matters because of how much heat it can handle. If you’re turning the heat up, you’ll want a high smoke point frying oil.
Lots of people choose the oil for cooking based on the flavor profile or what they have to hand. However, considering the smoke point is even more important, as choosing the wrong one can change the taste of your dish. Choosing the right oil also prevents negative health impacts and makes cooking safer.
With all that said, it’s clear that finding a high smoke point oil for frying is worth your while. This guide clears up exactly what a smoke point is, which oils to consider, and has tips for high heat cooking and deep frying with olive oil.
What Is a High Smoke Point Oil?
Before looking at the types of oils, it’s worth exploring what a smoke point is. Every type of cooking fat, whether it’s oil, butter, or ghee, has a point at which it starts burning. However, that temperature isn’t the same for every type of fat, which is where the smoke point comes in.
It’s called that because it’s the point at which you’ll start to see smoke coming from the pan. What’s really going on is that the oil is breaking down. When that happens, it can release free radicals and transfer a burnt flavor to your food. Crucially, an oil that’s reached its smoking point could get even hotter and cause a fire.
A high smoke point frying oil, then, is one that can reach a high temperature without smoking, burning, or releasing free radicals. They’re safer for high heat cooking, as there’s a much lower risk of fire. Plus, they don’t reach the stage where they release free radicals, which means you avoid the harmful impact on your health. Crucially, you taste the food and not what it was cooked in.
Why Are High Smoke Point Oils Important for Frying?
When you’re cooking something in the pan, especially when frying, you’ll be using a high cooking temperature. That’s why you’ll want to find a high smoke point frying oil. These are oils that have a smoke point above your cooking temperature.
The smoke points of oil can vary, especially depending on whether they’re refined or not. Some oils that don’t burn easily include avocado, peanut, sunflower, and safflower. The oil that most of us have in our kitchens that won’t smoke on high heat is olive oil. The light refined version is your best option, as it can typically go up to 479 degrees Fahrenheit without burning.
Let’s take frying chicken as an example. When choosing your cooking fat, you’ll need to consider flavor and smoke point. Cost and accessibility are also factors, which is why olive oil often comes out as the favorite.
To choose a high smoke point oil for frying, you want an oil with a smoke point over 400 degrees Fahrenheit. All of the oils listed above fit the bill; just make sure you’re using a refined version.
Is Olive Oil Good for High Heat Cooking?
Olive oil is a high smoke point frying oil. As mentioned above, its can typically go up to 479 degrees Fahrenheit without burning. That refers to light refined olive oil. Most extra virgin olive oils burn slightly easier, often at around 320 degrees Fahrenheit. That means it’s best used for cooking on a low heat or for flavor in dressings and salads.
Extra virgin olive oil is less refined, which is what gives it that fantastic flavor. However, refined is what you want.
Its high smoking point makes refined olive oil a safe option for frying. It won’t break down or burn food at high temperatures. If you’re cooking at 400 to 450 degrees Fahrenheit, olive oil is a good choice.
Another reason that olive oil is a top choice for high heat cooking is that the light and refined version has a neutral flavor. It also contains compounds that have positive properties, including oleic acid, which has anti-inflammatory properties. It contains antioxidants and is made up of monounsaturated fatty acids. Those acids contribute to the high smoking point and are also known for helping with cholesterol.
Tips to Deep Fry with Olive Oil
Olive oil is a high smoke point frying oil that’s safe and stable to use for deep frying. Here are some tips for using it.
- Use a thermometer: Whether it’s the control on your fryer or a handheld cooking thermometer, use it to control your heat. Too low and the food won’t cook properly. Too high and you’ll know that it’s nearing its smoking point.
- Dry the food: Water can increase splashing and break down the oil faster, so patting food dry before deep frying will give the best results.
- Don’t reuse it too much: If olive oil has reached its smoking point, don’t reuse it at all. If it hasn’t changed color or viscosity, you can safely reuse it three or four times.
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