Frying chicken can be a delicious way to enjoy this lean protein. However, the type of oil you use matters. Choosing an oil with a high smoke point that is stable at frying temperatures is important for producing crispy, non-greasy chicken without producing harmful compounds. When it comes to picking the healthiest oil for frying chicken, here are some top choices and recommendations.
Best Oils for Frying Chicken
Refined Peanut Oil
Refined peanut oil is one of the most popular choices for deep frying foods like fried chicken. It has a high smoke point of 450°F, which makes it suitable for frying at temperatures between 350-375°F. Peanut oil is high in monounsaturated fats like oleic acid and low in polyunsaturated fats, giving it excellent stability during frying. This neutral-tasting oil allows the flavor of the chicken to shine.
Canola Oil
With a smoke point of 400°F canola oil can withstand frying temperatures. It has less saturated fat than many other oils. High oleic acid canola varieties are best for frying as they contain more monounsaturated fats. Cold-pressed unrefined canola oil provides more nutrients than refined varieties. However, refined canola oil has a neutral taste that works well for fried chicken.
Rice Bran Oil
Rice bran oil has a high smoke point of 411-415°F. It holds up well to frying and resists oxidation. Rice bran oil contains vitamin E, vitamin B, and other antioxidants that can help prevent the oil from going rancid during frying. It has a mild, neutral flavor that won’t compete with the chicken.
Avocado Oil
With a smoke point around 500°F, avocado oil can definitely handle fried chicken duties. It has a mild, buttery flavor and is rich in heart-healthy monounsaturated fats. Make sure to use refined avocado oil, as the unrefined version has a lower smoke point.
Coconut Oil
Coconut oil is about 90% saturated fat, making it very stable for high heat cooking like frying. Look for refined coconut oil which has a smoke point of 450°F. While coconut oil used to be shunned for its saturated fat content, research shows that the medium chain triglycerides it contains may provide some health benefits Use it in moderation.
Olive Oil
Extra virgin olive oil has a low smoke point of around 325-375°F, so it’s not the best for deep frying. However, using a refined olive oil with a smoke point of 465°F allows you to benefit from its delicious flavor. Olive oil is loaded with antioxidants and healthy monounsaturated fats.
Tips for Frying Chicken in Healthy Oil
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Allow oil to reach the proper frying temperature of 350-375°F before adding chicken. This prevents the oil from soaking into the chicken.
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Don’t overcrowd the pan. Fry chicken in batches to maintain oil temperature.
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Wait until chicken is fully cooked before flipping to prevent sticking. Use tongs instead of a fork.
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Drain fried chicken on a wire rack or paper towels instead of letting it sit in oil.
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Filter and strain used oil through a cheesecloth or fine mesh strainer. This removes bits of batter or coating.
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Store used oil in an airtight container away from light and heat to extend its life.
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Never reuse oil that smells bad, is dark, or smokes early. Discard it.
Oils to Avoid for Frying Chicken
Some oils are not well-suited to frying at high temperatures Avoid frying chicken in these oils
- Flaxseed oil
- Hemp seed oil
- Walnut oil
- Soybean oil
- Safflower oil
- Sunflower oil
- Vegetable oil
- Margarine or butter
These oils have low smoke points and polyunsaturated fats that oxidize readily during frying. This degrades the nutritional quality of the oil and chicken and may produce harmful free radicals.
The Bottom Line
Using peanut, canola, rice bran, avocado, coconut, or olive oil allows you to enjoy deliciously crispy fried chicken that’s been cooked in a stable, heat-resistant oil. Choosing the right oil and frying properly helps minimize calorie absorption during frying for a healthier end result. Just be mindful of portion size, as fried foods should be enjoyed in moderation as part of an overall balanced diet.
Other Oils for Frying Chicken
Each of these oils has unique qualities that make them good for frying chicken, so the best choice depends on your tastes and cooking needs. Well look at the differences in their flavor, smoke point, and health effects to help you choose:
- Canola Oil. It has a mild flavor and a high smoke point of 400-475°F, making it the best oil for frying wings. However, some concerns exist about its production process, as most canola oil is chemically refined and may contain trans fats, which can negatively impact heart health if consumed in excess.
- Refined Peanut Oil. With a high smoke point of 450°F, refined peanut oil is excellent for frying chicken. Its nutty flavor adds a unique taste while minimizing flavor transfer to the chicken. Additionally, it is high in omega-6 fatty acids, which, when consumed in excess, can contribute to inflammation if not balanced with omega-3 intake.
- Refined Coconut Oil. It has a smoke point of 400-450°F, contains high levels of lauric acid and healthy fats, and is odorless and lightly flavored. However, it’s important to consider that coconut oil is high in saturated fat, so moderation is key.
What Makes Algae Oil the Best Oil for Frying Chicken?
Algae oil checks all the boxes when it comes to finding the best oil for deep frying chicken. It combines qualities that are hard to find in other oils — a high smoke point, neutral flavor, and health advantages. Find out more below:
Cooking oils have different smoke points, which is the temperature at which the oil starts to burn and can no longer be used safely. If you use an oil with a low smoke point for high-heat cooking (like deep frying), you risk burning the oil ❷.
Algae oil has a high smoke point of 535°F, which means it can handle the high heat needed for frying chicken without burning or breaking down. This helps the chicken cook evenly and get perfectly crispy, without the oil producing any harmful substances.
Some oils do transfer their flavor to fried chicken. Oils like olive oil, for instance, have distinct flavors that can seep into the food you’re cooking. While some people enjoy the added flavor, others prefer a more neutral oil to let the seasoning and natural taste of chicken shine.
Algae oil has a mild, slightly buttery flavor that doesn’t dominate or change the taste of your chicken. This allows the spices and breading you use to take center stage, letting the natural flavor of the chicken come through without being masked by the oil.
Some people are concerned not just about getting a crispy, delicious chicken, but also about the health effects of the oil they use for cooking.
Algae oil is a healthier choice for frying because it is rich in heart-healthy omega-9 fatty acids and low in saturated fat, unlike many traditional frying oils. High saturated fat levels can lead to increased cholesterol, so using an oil like algae oil helps you enjoy your fried chicken while promoting better health.
The Healthiest Oils To Use When Deep Frying
FAQ
What is the healthy oil to fry chicken in?
Refined Coconut Oil. – It has a smoke point of 400-450°F, contains high levels of lauric acid and healthy fats, and is odorless and lightly flavored.Oct 15, 2024
Which is the healthiest oil for deep frying?
Palm oil. Palm oil consists mostly of saturated and monounsaturated fats, making it a great choice for deep frying.Mar 10, 2020
What’s the healthiest way to fry chicken?
Use a high-heat point oil. What we don’t want is for the breading to burn before the chicken has a chance to cook throughout. That’s why I used canola oil. I typically prefer to use olive oil over canola oil because it’s healthier (see this article), but I hardly ever use it and it’s fine in moderation!