7 Best Oils for High Heat Cooking in Home and Restaurant

I have always struggled with choosing the best oils for high heat cooking. Because it is difficult to choose and the oils in the market are also expensive. I worked in fast food for many years and now after 7 years, I have a small fast food.

I have used many oils in preparing fried potatoes and fried chicken and now I want to share my experience with you, so stay with me until the end of this article.

Of course, in my opinion and with the experience I have in cooking, sunflower oil and corn oil are the best oils for cooking at home, industrial level and fast food. Follow me for a better understanding of each of these oils to know the benefits of frying with these oils.

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The best oils for high heat cooking

The frying oil is suitable for deep frying. Deep frying your food requires special frying oil to withstand this amount of heat. Ordinary liquid oils cannot withstand such heat and lose their stability and undergo chemical reactions when exposed to this heat.

In the topic of best oils for high heat cooking, there is a component called smoke point, which is actually the main rating indicator of frying oils.

What is the best oils for high heat cooking?

In the rest of the article about best oils for high heat cooking, we got to the point. Deep frying means immersing food in hot oil.

The ideal temperature for this is around 350 to 375 degrees Fahrenheit or 176 to 190 degrees Celsius. Immersing food in oil at this temperature causes its surface to fry quickly.

In this process, a layer is formed on the food that oil cannot penetrate. Meanwhile, in this method, the moisture inside the food turns into steam and cooks the food from the inside. Steam also helps prevent oil from escaping the food.

The right oil for this frying method is the oil with the highest smoke point.

Corn oil (North American) or maize oil (British) is oil extracted from the germ of corn (maize). Its main use is in cooking, where its high smoke point makes refined corn oil a valuable frying oil. It is also a key ingredient in some margarines. Corn oil is generally less expensive than most other types of vegetable oils.

Corn oil is also a feedstock used for biodiesel. Other industrial uses for corn oil include soap, salve, paint, erasers, rustproofing for metal surfaces, inks, textiles, nitroglycerin, and insecticides. It is sometimes used as a carrier for drug molecules in pharmaceutical preparations.


Corn oil and sunflower oil are the best oils for high heat cooking. At the same time, you should also consider the proper temperature of deep frying. If the temperature is too low, the oil will seep into the food and make it greasy. If the flame temperature is high, the food will dry and the oil will oxidize.

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Smoke point of different oils:

1. Sesame Oil

sesame oil for cooking

Smoke point: 437 degrees Fahrenheit or 225 degrees Celsius

Best way to use: Any type of frying

2. Sunflower oil 


sunflower oil for cook

Smoke point: 450°F or 232°C

Best way to use: Any type of frying

3. canola oil

canola oil for cooking


Smoke point: 400°F or 200°C

Best way to use: Any kind of shallow to mild frying

What is canola oil?

Canola (Brassica napus L.) is an oilseed crop that was created in Canada through crossbreeding of the rapeseed plant. The name “canola” comes from “Canada” and “ola,” denoting oil.

Ever since the canola plant was created, plant breeders have developed many varieties that improved seed quality and led to a boom in canola oil manufacturing.

Most canola crops are genetically modified (GMO) to improve oil quality and increase plant tolerance to herbicides (1, 2).

In fact, over 90% of the canola crops grown in the United States are genetically modified for herbicide resistance, according to an older 2011 study (3Trusted Source).


4. soy oil

soybean oil

Smoke point: 450°F or 232°C

Best way to use: deep frying

5. Peanut oil


Smoke point: 450°F or 232°C

Best way to use: deep frying

6. corn oil

corn oil for cooking

Smoke point: 450°F or 232°C

Best way to use: deep frying

7. Cottonseed or linseed oil


Smoke point: 420 degrees Fahrenheit or 215 degrees Celsius

Best way to use: deep frying

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Pros and Cons of deep frying

Pros and Cons of deep frying



  • Food tastes good


It is very clear that fried foods taste better than other foods. Fried foods are very delicious and this makes them very attractive for many people.

Deep frying doubles the taste of food and makes your cooked food more satisfying to consumers. The fatness is the factor that make the food cooked by deep frying delicious. These two factors make fried foods attractive with this method.



  • high fat

At the same time, the food cooked by deep frying method is very greasy and has a very attractive taste, this high fat is the first enemy of human heart and health.

Many patients currently suffer from fat and heart problems, one of the causes of which is fried foods. Naturally, such problems cause you to limit the consumption of these types of foods.

  • Cancer and various diseases

Another factor that causes restrictions on the consumption of deep-fried foods is the development of various diseases such as cancer, many of which are caused by the consumption of fast foods and the use of transgenic and unhealthy oils.

Due to the fact that many foods are fried with transgenic and unhealthy oils, this factor has caused various diseases, including cancer, in humans today.

Also, on the day of deep frying, the food suffers a lot of heat and changes its state quickly, which causes the health of the food to change and sometimes the food becomes harmful to humans.

  • High consumption of oil

It is known that frying food requires a lot of oil. Even some dry foods attract oil and whatever oil you pour in the pan will be swallowed by them. Deep frying is the best of all these and to benefit from it, you have to pour a can of oil in the pan so that you can cook a meal.

Conclusion for best oils for high heat cooking

You have learn which oils are suitable for deep frying and which ones should not be used for this purpose.

Note that in general, fried foods are harmful to human health, so do not overdo them. In the end, we advise you to use natural oils for your own purposes to ensure the health of you and your family.

I have also shared my experience of choosing the best oils for high heat cooking for home and fast food apps. I am ready to comment on any questions you may have and we can discuss and exchange ideas together.

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Chef Haghighi

I am Chef Haghighi with ten years of cooking experience and setting up many restaurants and fast food in Iran and Turkey. I am interested in writing recipes on my website. I have the TCA international culinary qualification.

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