Find out the best oils for frying chicken, with a special focus on the high smoke point and health benefits of algae oil.
Fried chicken is a favorite dish for many people — it’s loved for its crispy outside and juicy, tasty meat! The type of oil you use is important for getting that perfect fry; it affects not just the taste and texture, but also how healthy the meal is.
While the best oil to fry chicken can mean different things to different cooks, ranging from smoke point to flavor, many people seek oils that offer additional advantages, such as promoting heart health or providing essential nutrients.
In this article, we’ll help you find the perfect option for your next fried chicken feast.
One tasty way to eat this lean protein is to fry chicken. However, the type of oil you use matters. To make crispy, non-greasy chicken without making harmful compounds, it’s important to pick an oil with a high smoke point that stays stable at frying temperatures. For those looking for the healthiest oil to fry chicken, here are some top picks and suggestions:
Best Oils for Frying Chicken
Refined Peanut Oil
One of the most common oils used to deep fry foods like fried chicken is refined peanut oil. It can be fried at temperatures between 350°F and 375°F because its smoke point is high (450°F). Because it is low in polyunsaturated fats and high in monounsaturated fats like oleic acid, peanut oil is very stable when it is being fried. This oil has a neutral taste that lets the chicken’s flavor stand out.
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
There are about 90% saturated fats in coconut oil, which makes it very stable for high-heat cooking like frying. Find coconut oil that has been refined and has a smoke point of 450°F. People used to avoid coconut oil because it had a lot of saturated fat, but new research suggests that the medium chain triglycerides it has may be good for you. Use it in moderation, though.
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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It’s best to wait until the oil is 350 to 375°F before adding the 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. The smoke point is 400 to 475°F, and it doesn’t taste too strong. This makes it the best oil for frying wings. But there are some worries about how it is made because most canola oil is chemically refined and may contain trans fats, which are bad for your heart if you eat too much of them.
- Refined Peanut Oil. Refined peanut oil is great for frying chicken because it has a high smoke point of 450°F. Its nutty flavor gives it a unique taste and keeps the chicken from getting too much of the flavor. It also has a lot of omega-6 fatty acids, which can cause inflammation if you don’t balance them out with omega-3 fatty acids.
- Refined Coconut Oil. It has a smoke point between 400 and 450°F, a lot of lauric acid, and healthy fats. It has no smell and a light flavor. That being said, keep in mind that coconut oil is high in saturated fat, so use it in moderation.
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:
There are different smoke points for cooking oils. A smoke point is the temperature at which an oil starts to burn and can’t be used safely anymore. 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. Not everyone likes the extra flavor, though. Some like a more neutral oil that lets the seasoning and natural chicken taste shine through.
Algae oil has a mild, slightly buttery flavor that doesn’t dominate or change the taste of your chicken. This lets the spices and breading stand out, and the chicken’s natural flavor can come through without the oil getting in the way.
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. The last thing we want is for the breading to burn before the chicken is fully cooked. 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!.