Which oil is best for frying?

The choice of frying oil affects both taste, health and heat resistance. Among vegetable oils, those with a high smoke point and a large proportion of monounsaturated fatty acids (e.g. olive oil and rapeseed oil) are generally more stable at high temperatures than oils with a high proportion of polyunsaturated fatty acids. If you want a neutral taste, you usually choose a refined, heat-resistant oil; if you want a mild olive oil character, you can use extra virgin at lower heat.

Short answer

• Medium/high heat: refined olive oil or hot-pressed/refined rapeseed oil, stable, neutral to mild flavor.
• More flavor (below smoke point): extra virgin olive oil works well and provides natural antioxidants.
• Butter: regular butter burns easily, choose ghee (clarified butter) for buttery flavor at higher temperatures or add butter at the end.

High heat: what should you consider?

• Above approximately 200 °C, a high smoke point and good oxidation stability are needed.
• Refined oil normally has a higher smoke point than cold-pressed oil, which is why it is often the best option for really hot frying.
• Monounsaturated fat (olive/rapeseed oil) tolerates heat better than a large proportion of polyunsaturated fat (e.g. linoleic acid-rich sunflower/corn oil).
• Smoke point varies between brands and batches, always check the label

Nutrition, stability and health, in brief

Monounsaturated vs polyunsaturated

Monounsaturated fats (olive/rapeseed oil) are generally more stable when frying and are often considered healthy fats.

Polyunsaturated fats oxidize more easily at high temperatures, avoid frying large amounts too hard.

Omega-3 and omega-6

Rapeseed oil contains a certain amount of omega-3 (ALA) and is still heat-resistant – good for regular cooking.

Maintain a balance between omega-6 fatty acids and omega-3 fatty acids by varying fat sources (e.g. supplementing your diet with fatty fish).

Antioxidants and extra virgin

Extra virgin olive oil adds flavor and protective antioxidants; it's perfectly fine to use, but stay below the smoke point.

Saturated fats and butter

Saturated fats: Saturated fatty acids in butter give good flavor but saturated fat burns easily at high heat. Ghee can withstand higher temperatures for longer periods of time.

Briefly about studies

There is a new study and discussions (including by experts such as Martin Grootveld) on how smoke point and oxidation products should be interpreted. The practical conclusion: choose different oils according to temperature and use, then the result will be the safest and best.

The right temperature for common ingredients

• Eggs & pancakes: 140–170 °C → extra virgin, butter or ghee.
• Fish & vegetables: 160–190 °C → extra virgin for flavor or refined oil for a neutral profile.
• Browning meat & wok: 200–230 °C → refined olive/rapeseed oil or high-oleic sunflower; ghee if you want a buttery taste.

Frequently asked questions

Can you really use olive oil for frying?
Yes, using olive oil is fine. Extra virgin at low/medium heat, refined at high heat.

What is the best oil for neutral flavor?
Refined rapeseed oil or refined olive oil.

Can I reuse cooking oil?
Avoid repeated heating, liquid fat breaks down and can give off an off-flavor.

Abuelaz: stable oil for everyday frying

Abuelaz olive oil provides consistent quality, neutral to mild flavor and is heat resistant. A reliable choice when you want a vegetable oil that works in everything from vegetables and fish to meat and baked dishes & cold sauces, also excellent for desserts and ice cream.

Conclusion

For high temperatures and neutral/mild flavor: refined olive oil or hot-pressed/refined rapeseed oil. If you want more flavor and cook at lower/medium heat: extra virgin olive oil is a good fat and often the best oil for that particular application. Supplement with ghee if necessary when you want butter flavor at higher temperatures.