Five Factors for FitFrying

Factor 2 - Select the Right Oil

Once you’ve selected the right fryer to best “fit” your cooking needs, the next step in the 5 Factors for FitFrying program focuses on finding the right oil. Much attention and study has been given to oil in recent years—its composition, how it impacts the frying process, which type(s) work best with certain foods, and ways to extend its life cycle.

Think of choosing oil for your fryer as you would oil for your car. The qualities of the oil impact both performance and output (food quality). Select the best oil for the application. Oils for deep-frying include canola, corn, grape seed, peanut, safflower, sunflower, and vegetable. Each type of oil has unique characteristics such as stability, smoke point, flavor, nutrition profile, and health parameters. Consider each oil’s features and benefits to select the best oil for your cooking application.

Since the movement to eliminate trans fat from foods has been initiated, new generation oils have been introduced in the marketplace. Cutting edge plant breeding technologies and/or genetic engineering have created oils that meet healthy oil requirements because they are not partially hydrogenated (they are trans fat-free and low in saturated fats) while also providing stability and functionality needed for deep frying. Examples of new generation oils include, high-oleic canola and sunflower oils (high in monounsaturated fatty acids which are healthful), mid-oleic canola and sunflower oils, and low-linolenic soybean oil. Oil manufacturers also offer blends of these oils giving the blends unique tastes and performance characteristics.

Oil	Uses	Smoke Point	Flavor Characteristics	Health/Nutrition Characteristics
Canola	Deep-frying, pan-frying, sautéing, baking	High – 468°F	Mild flavor	Lowest in saturated fat of all oils – helps maintain healthy cholesterol levels.
Canola High-oleic	Deep-frying, pan-frying, sautéing, baking	High – 475°F	Mild Flavor	Lowest in saturated fat of all oils - helps maintain healthy cholesterol levels.
Corn	Deep-frying, pan-frying	High – 453°F	Light taste – can be used in place of olive oil	Helps maintain healthy cholesterol levels.
Grape Seed	Deep-frying, pan-frying, sautéing	High – 435°F	Light taste – can be used in place of olive oil	Helps maintain healthy cholesterol levels.
Nextra	Deep-frying (primary), pan-frying, sautéing, grilling	High – 450°F	Tallow, meaty flavor; generally a flavor enhancer	No cholesterol and no trans fat. May increase risk for heart disease.
Olive	Sautéing, stir-frying	Low to Med unrefined: 320°F Extra Virgin: 331°F Virgin: 428°F	Bland to very strong, depending on type	A monounsaturated oil – the green/golden variety has more antioxidants. Helps maintain healthy cholesterol levels.
Peanut (refined)	Stir-frying, deep-frying, wok cooking, sautéing, grilling	High – about 471°F	Can add a rich, nutty taste, but does not absorb or transfer flavors	Contains resveratrol, an antioxidant which supports heart health.
Safflower (refined)	Deep-frying, pan-frying, sautéing, baking	High – 446°F	Bland, flavorless	High in polyunsaturated fats – helps maintain healthy cholesterol levels.
Safflower High-oleic	Deep-frying, pan-frying, sautéing, baking	High - 468°F	Bland, flavorless	High in polyunsaturated fats – helps maintain healthy cholesterol levels.
Sesame (refined)	Wok cooking, dressings, flavoring	Medium – 410°F	Pungent – used to flavor many Asian dishes	High in vitamin E an antioxidant which supports heart health.
Sunflower (refined)	Deep-frying, pan-frying, sautéing	High – 464°F	Generally bland	High in polyunsaturated fats – helps maintain healthy cholesterol levels.
Sunflower High-oleic	Deep-frying, pan-frying, sautéing	High – 478°F	Generally bland	High in polyunsaturated fats – helps maintain healthy cholesterol levels.
Vegetable (often refined soy oil)	Deep-frying, pan-frying, sautéing, baking	High – 453°F	Generally mild flavor	Soy oil is high in polyunsaturated fats – helps maintain healthy cholesterol levels. Partially hydrogenated vegetable oils (PHVO) contain trans fat, which may increase health risks.