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These Are The Best Oils For Frying Chicken, Fish & More

There's no denying it: Fried food is delicious. From fried chicken to fried fish to fried potatoes and everything in between, there's just something so satisfying about biting into that crispy, crunchy goodness.

But let's be real: There are so many types of oil out there, it can be difficult to determine which one is ideal for whipping up your favorite fried dishes. So we spoke to culinary experts to get their take on the best oil for frying all sorts of items. Whether you're deep-frying, pan-frying or air-frying, here's what you need to know.

Related: Is Coconut Oil Really Healthy?

Best Oil for Frying: How To Choose

What oil is best for frying? If you're looking for the best oil for frying, know that it comes down to what you're frying and how you're doing it. In general, though, oils that have a high smoke point (over 400 degrees Fahrenheit) are the best for high-temperature cooking like frying, says Elizabeth Shaw, RDN, president of Shaw Simple Swaps. "This ensures that the oil won't degrade, or break down when you're cooking," she explains.

Some of Shaw's favorite oils for frying are canola oil, soybean oil, safflower oil, avocado oil and peanut oil—although she notes that which one is right for your purposes really depends on the dish you're making.

"If I had to choose just two, I would say first canola oil because it's very affordable, has a neutral flavor and a smoke point of around 400 degrees Fahrenheit," says Shaw. "Second, peanut oil because it too has a high smoke point (450 degrees Fahrenheit), imparts a wonderful flavor and is low in saturated fat like canola oil."

Melanie Marcus, RD, a culinary dietitian from the greater Charlotte, North Carolina area, meanwhile, is a big fan of olive oil for pan-frying. "I recommend olive oil when pan-frying foods at home, especially if clients are trying to maximize health," she says.

While you may think olive oil isn't suitable for frying due to its low smoke point, Marcus notes that research actually suggests otherwise. "When compared with common cooking oils such as coconut, avocado and canola, extra virgin olive oil (EVOO) was found to be the most stable—meaning that it produced fewer non-digestible bad chemicals after heating to a frying temperature of 464 degrees Fahrenheit," she says. "EVOO has good fats and special antioxidants that keep it stable when heated, unlike oils with a lot of polyunsaturated fatty acids which break down quickly."

Marcus also likes avocado oil for frying. "It performs well at high temperatures, has a fairly neutral flavor and has been observed to have positive effects on blood sugar and cholesterol levels," she says.

Related: 17 Olive Oil Substitutes

Best Oil for Deep-Frying

When it comes to the best oil for deep-frying, the United States Department of Agriculture recommends peanut, safflower and soybean oil as they have a high smoke point of 450 degrees Fahrenheit. "Other oils with high smoke points over 400 degrees Fahrenheit are also included, such as grapeseed oil, canola oil, corn oil, sunflower, vegetable oil and olive oil," says Shaw.

For deep-frying, Marcus likes avocado, peanut and safflower specifically because of their high smoke point. "I recommend choosing a neutral-flavored oil such as avocado because it can withstand high temperatures and steer clear of allergy issues that come with peanut or soybean oils," she says. "Avoid unfiltered oils for deep-frying because their sediment will burn and impart an off flavor when the temperatures rise above 350 degrees Fahrenheit."

Best Oil for Pan-Frying

If you're looking for the best oil for pan-frying, Shaw says it depends on what you're pan-frying. "More often than not, I use olive oil for pan-frying as I usually have this on hand and it gives a mild flavor to the recipe," she says.

Marcus is also a fan of olive oil for pain-frying. "You don't need a lot of oil to get a crispy end product, and the olive flavor is a welcome bonus for most savory dishes," she says.

Related: Best Olive Oil Brands, Ranked

Best Oil for Air-Frying

What about the best oil for air-frying? As the author of an air fryer recipe book, Shaw says she's tried her fair share of oils in the air fryer. "My top choices remain olive and avocado oils since they both have smoke points that work with the temperature of my air fryer and provide a mild flavor profile that gives a little more zing than a canola oil," she says. Shaw suggests experimenting with the food and oil to see what works best for your recipe. "Peanut oil has also done magic on our tofu in the air fryer as well," she adds.

Marcus also likes olive and avocado oils for air-frying. She recommends using spray bottle options because they allow for a consistently thin coat of oil that results in crispy chicken cutlets or potatoes every time. "Using a spray oil also minimizes the amount of total oil and fat added to foods when frying, so it's a great option for anyone trying to maintain a healthy weight," explains Marcus.

Related: 23 Best Air Fryer Recipes

Best Oil for Frying Chicken

Ahhh…fried chicken. Is there anything tastier? If you're wondering what the best oil for frying chicken is, you've got a couple of good options to choose from. "Personally, I love using peanut oil for frying chicken as it really provides a unique flavor profile that complements this type of meat," says Shaw. "In many traditional Southern restaurants, you will find peanut oil used as the predominant oil for the fried chicken dishes as well."

If you're allergic to peanuts or just not a fan of the taste of peanut oil, Marcus likes canola oil. "Canola oil is the best all-around oil to use for frying chicken," she says. "It has a high smoke point and will not impact the flavor of the chicken the way coconut, peanut or avocado oil will."

Best Oil for Frying Fish

When it comes to seafood, the best oil for frying fish would have to be canola oil or olive oil. Shaw likes canola oil for frying fish due to its neutral flavor profile. "This allows for the fish to envelope the seasoning flavor the recipe has rather than a more flavorful oil," she explains.

Marcus adds that olive oil lends itself well to frying fish. "It provides a rich flavor that enhances the taste of fish without overpowering it," she says.

Healthiest Oil for Frying

Finally, you might be wondering what the healthiest oil for frying is. Shaw says avocado oil is a great option. "Not only does it provide heart-healthy unsaturated fats, but it has a slightly buttery flavor profile that is pleasant and works in most dishes," she says. Olive oil is another healthy option, explains Marcus, as it has a lot of good fats and antioxidants.

Related: The Skinny on Fat: What are the Four Best Fats to Eat?

Sources

Elizabeth Shaw, RDN, president of Shaw Simple Swaps

Melanie Marcus, RD, a culinary dietitian from the greater Charlotte, North Carolina area

What Is The West Nile Virus? What To Know About Disease That Hospitalized Dr. Fauci

Dr. Anthony Fauci, the former director of the National Institute of Allergy and Infectious Diseases, was briefly hospitalized after contracting the West Nile virus.

Fauci, who also served as the chief medical adviser for the Biden administration, was sent home on Saturday and is now recovering, according to his spokesperson. He is expected to fully recover.

The virus first entered the U.S. In 1999, and it has become the leading cause of mosquito-borne disease in the country, per the CDC. 

According to the Department of Health and Human Services, the West Nile virus (WNV) is the most common mosquito-borne disease in the US, and around 2,205 cases are reported each year.

But what is the West Nile virus and what are its symptoms? Here's what to know

What is the West Nile Virus?

The West Nile virus is a disease that most commonly spreads through mosquito bites, according to the Centers for Disease Control and Prevention.

The virus was first detected in the U.S. In 1999 after two men in New York City tested positive for the virus, which it is believed first arrived in the country through an infected mosquito or bird.

So far, over 200 cases of West Nile have been detected nationwide in 2024, according to CDC data.

What are the symptoms of West Nile virus?

Approximately 80% of the people infected with WNV will not develop any symptoms. 20% will experience mild flu-like symptoms such as fever and less than 1% will develop severe long-term effects which sometimes can be deadly, according to HHS.

The symptoms include:

Body aches

Diarrhea

Fever

Headache

Vomiting

Among the most serious complications are meningitis, paralysis or death.

When do West Nile symptoms start to show?

Symptoms generally appear between two to 14 days after being bitten but sometimes it could be several weeks before symptoms show up in immunocompromised people, according to the CDC.

How to cure West Nile virus?

According to the CDC, there is no specific treatment for West Nile virus though doctors usually recommend pain medication for headaches and antiemetic therapy and rehydration to treat nausea and vomiting.

How to protect yourself from West Nile virus?

The best way to protect yourself from West Nile is to dress in loose-fitting clothing that covers arms and legs when outside. Using air conditioning and adding screens to open doors and windows is also recommended.

The Five Signs That I Became Middle Class Overnight (yes Really)

I come from a working-class family in northwest London. However, when I got the notification from Ucas that I had been accepted to study social policy at the University of Bristol, everything was about to change. This piece of paper was to be my ticket out of my humble working-class background; I was now a member of the middle class. Apparently.

While the current best indicator of social class is what occupation your highest-paid parent had when you were 14, according to a 2021 report by the Social Mobility Commission, as Kemi Badenoch proved this week, it is a sliding scale. And, while you can go up, you can go down. Sometimes you can shoot to the top of the Snakes and Ladders of life and other days tumble down to the bottom of the board overnight. Sometimes you can do all of that on the same day.

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Kemi Badenoch, seen here launching her bid to be Conservative leader, said a stint working in McDonald's made her working class (PA)

Don't believe me? In an interview on Christopher Hope's Political Podcast, the Conservative Party leader hopeful recalled how, despite growing up in a middle-class household (her parents are a GP and a professor of physiology) she "became working class" when she started working in McDonald's at the age of 16.

I'm now pleased to know that, at any point in time, I can simply become a different class than the one I was born into. Like class whiplash, when I really think about it, there have been several times in my life where I have become middle class in a moment.

Let's count them:

When I went to my local Waitrose and squeezed an avocado to see if it was ripe

I could feel the spirit of a "second home in the countryside" pass through me only to abandon me again once I stepped back out onto the high street. My friend assures me I can get it back again though if I use a M&S or Waitrose bag for life instead of a Lidl one. Instant apparently.

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Waitrose is arguably the ultimate supermarket for middle-class avocado-squeezers (PA)

Ordering my first spicy picante in Shoreditch House

The first moment I sat at that marble bar, I just knew I had made it to the middle-class elite. On 11 August 2018, I was given a free (working-class) Soho House membership as part of a mentorship programme aimed at young people with creative ambitions into spaces they don't usually have access to. As I got the train back to south London, where I lived in a small flatshare with two friends, I slowly downloaded my working-class-ness like Cinderella on her way home from the ball after midnight.

Swapping Pret for Gails

During these morning visits, I become the female Jacob Rees-Mogg. I shudder at the thought of doing a weekly shop at Asda, and I have now developed an allergy to Greggs.

Horse riding once every week

It all started when I was at school. Despite being at a less-than-glowing state comprehensive-turned-academy, we'd get to visit city farm stables every fortnight. The first session and the rickety minivan drove us back to Neasden, I felt different. Standing at the school gates and entering the flimsy port-a-cabin classrooms, I just knew instinctively that I was now a bona fide middle-class woman living in the body of a 15-year-old working-class girl.

Being invited to Royal Ascot

Proof if I ever needed it, that I was now as horsey as they come. OK, it was a one-off invitation from Harrogate Spring, but from the moment I stood in front of my mirror with a ridiculous fascinator on my head, I felt the powers of aristocracy fill my body. It was like a reverse exorcism; I was wearing mesh netting and suddenly knew everything about horse breeding and racing etiquette. Amazing really.

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Magically middle class: Chante Joseph at Ascot (@chantayyjayy/instagram)

I can't quite explain the status of this shift in class that both Kemi and I have experienced, but I'm sure you have experienced it too. When I asked my friends for the signs that they too had suddenly become middle class their answers included leaving a job at Peacocks for a job at Selfridges, eating a scone for the first time, trying a truffle and olive oil crisp and watching an episode of Bridgerton. One friend told me after buying a £17 lounge pass for Gatwick South she returned on her easyJet flight only to discover her house had grown another wing, stables and an extra 290 hectares of land.

All jokes aside, if only class was as malleable as Kemi implies it is, maybe I'd have so much more access and opportunity and could pursue it with the old-money wealthy, and not have to worry about where my next paycheque is coming from. The most recent report from the Social Mobility Commission shows that the percentage of children living in relative poverty in the UK (after accounting for housing costs) has risen since 2012 and is now at about 30 per cent and the attainment gap between pupils eligible for free school meals and those not eligible remains largely unchanged.

So, until real progress is made in society, I'll just have to take a leaf out of Kemi's fairytale book of delusion and believe that buying my morning croissant from M&S rather than Lidl is to remind myself that I am indeed part of the British aristocracy and don't have to worry about a thing.

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