Find out the best oils for frying chicken, with a special focus on the high smoke point and health benefits of algae oil.
Many people love fried chicken because the outside is crispy and the meat is juicy and tasty. The type of oil you use affects not only the taste and texture of the food, but also how healthy it 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.
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
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
Avocado oil is safe for frying chicken because it has a smoke point of about 500°F. It tastes mild and buttery, and it’s full of monounsaturated fats, which are good for your heart. It is important to use refined avocado oil because unrefined avocado oil 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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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
If you don’t want to fry chicken in these oils, don’t use them at high temperatures.
- 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 has a high smoke point, a neutral flavor, and health benefits that are hard to find in other oils. 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. It’s possible for oil with a low smoke point to catch fire when used for high-heat cooking, like deep-frying.
With a smoke point of 535°F, algae oil can handle the high heat needed to fry chicken without starting to burn or break 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 usually choose olive oil over canola oil because it’s better for you (see this article), but I don’t use it very often, and it’s fine in small amounts!