Guide to Fry with Avocado Oil?
Well, before we discuss how to fry with avocado oil, let’s first know how the role of avocado oil? Is avocado oil good for frying? We need to know that the oil we use depends on the food to be fried. So, choosing the oil is also important in terms of cooking. For example, if the oil used has a low smoke point, this will affect the taste and make the food unhealthy. How about avocado oil?
Avocado oil is one of the best oils for frying because it has a high smoke point. It ranges from 500F to 520F. The high content of monounsaturated fat makes this oil stable when used for frying. Avocado oil even provides nutrients like vitamin E and antioxidants that are essential for health. The type of antioxidant present in avocado oil is lutein.
Well, here we will discuss about avocado oil for frying, why is avocado oil good for frying? And we will also discuss what are the benefits of using avocado oil in your diet. Therefore, read this article to the end!
Why Avocado Oil Is Good for Frying Food?
Why avocado oil is good for frying is because avocado oil smoke point is high. That is, the temperature at which the oil begins to smoke and is suitable for burning or frying.
Food also chooses its own temperature at which point it will burn. The smoke point is important because at that temperature chemical reactions occur. When the oil reaches the smoke point (the temperature at which the oil burns) then the fat in the oil will decompose. The smoke will affect the smell and taste of the food. Also affects the environment in which the smoke will seep there.
Also see: Can You Eat Raw Sausage, Why?
However, what is more important to note is the chemical reactions that occur at these peak temperatures. If the oil is damaged, it will release various harmful chemicals and one of them is free radicals that can trigger cancer. When released, these substances will enter the food we cook.
If the oil used for frying has a low smoke point, you must be very careful when using it in frying so as not to damage it. Again, when you use oil with a low smoke point, you have no choice but to pass this smoke point in order to cook and fry food. Of course this is dangerous if the oil is damaged.
The ideal temperature for frying food is 350 F to 375 F. If we use avocado oil, we don’t have to worry about this because the smoke point is high, which is between 500F to 520F. This means that the oil will not spoil at a smoke point of 350 and is safe to use for frying. Because it only burns when the temperature reaches 500F and it must be heated quite high. Of course, to cook we do not need to heat up like that.
See too: How to Grow Avocados: Types of Avocado, Best Climate and Care
How to Fry with Avocado Oil
Frying with avocado oil is safe and there is a lot you can do with this oil. The high smoke point makes avocado oil safe and great for many types of cooking. You can use avocado oil for several cooking activities such as the following:
- Stir fry
- Searing
- Sauteing
- Deep frying
- Roasting
- Barbecuing
- Baking
So, what about grilling? For your information, this is different from barbecuing. The barbecuing usually uses the low heat and sure need a long cooking times. While grilling on the barbecue grill have to use and involve a high level of heat with a short cooking time.
The heat used for cooking barbecue ranges from 200F to 300F, while the heat temperature for a frill grate can range from 500 F to 700 F and this depends on many factors, obviously using high temperatures.
Among the influencing factors include the height of the grill with the fire, the use of coal, gas control, using the open and close method or using the lid. So, refined avocado oil can be used only if the temperature used is low.
Avocado oil is not only useful for frying and baking but is also often used for dressings and dips.
Avocado Oil Smoke Point
As we mentioned above, avocado oil has a high smoke point, which is 500-520 F. So, the question is why does avocado oil have such a high fire point?
The answer is because avocado oil is low in acid. The high content of monounsaturated fat makes this oil stable in heat and not susceptible to oxidation. So, avocado oil both have a high hot point whether the oil is purified or not. So, it is equally safe to use when frying.
Below is a table of several types of avocado oil smoke point
Type of Avocado Oil and Smoke Point (Fahrenheit)
- Refined Avocado Oil is 520°F
- Extra-virgin Avocado Oil is 480°F
- Unrefined Avocado Oil is 375°F
- Virgin Avocado Oil is 375°F
So, the one with the highest hot point according to the table above is refined avocado oil, this is 520 F.
Below we see which oil has the highest to the lowest point. So, this can be your guide in cooking or frying.
| Type of Oil & Fats | Smoke Point (Fahrenheit) |
| Avocado Oil – Refined | 520°F |
| Safflower Oil – Refined | 510°F |
| Sunflower Oil – Neutralized | 489°F |
| Extra-Virgin Avocado Oil | 480°F |
| Pecan Oil | 470°F |
| Olive Oil – Refined | 470°F |
| Corn Oil | 460°F |
| Palm Oil – Fractionated | 455°F |
| Soybean Oil | 453°F |
| Peanut Oil – Refined | 450°F |
| Rice Bran Oil – Refined | 450°F |
| Sesame Oil – Semi refined | 450°F |
| Sunflower Oil – Refined | 450°F |
| Vegetable Oil – Refined | 428°F |
| Olive Oil – Virgin | 410°F |
| Coconut Oil – Refined | 400°F |
| Canola Oil – Refined | 400°F |
| Olive Oil – Extra virgin | 375°F |
| Chicken Fat | 375°F |
| Lard | 374°F |
| Vegetable Shortening | 360°F |
| Corn Oil – Unrefined | 352°F |
| Coconut Oil – Unrefined | 350°F |
| Butter | 302°F |
| Flaxseed Oil – Unrefined | 225°F |
Refined Avocado Oil VS Unrefined Avocado Oil
To determine which avocado oil is best whether refined or not, it depends on what you are frying. If you fry at the highest temperature it will certainly be different from frying at a low temperature, so what is best for you?
Refined avocado oil is better for frying than unrefined because of its higher heat point. Refined avocado oil has a fire point of 500 – 520 F while unrefined only has a fire point of 375ºF.
Look also: 20 Awesome Avocado Varieties You Can Grow
Which Oil Is Healthiest For Frying?
We know already which oil is best for frying, now which oil is healthy for frying. What is the best for frying will guarantee a healthier oil?
The answer: Yes, avocado oil, because it has the highest heat point than any other oil so it is the best oil for frying. This means that this oil does not risk for release chemicals that occur when it reaches the the maximum fire point. Avocado oil is supported by the content of monounsaturated fats which we know is great for heart health, it is also a good source of vitamin E and antioxidants.
Avocado Oil VS Coconut Oil, which is the Best
There are many people who ask which one is better between avocado oil vs coconut oil. This is because many say that coconut oil is a healthy oil and good for cooking.
We answer: between avocado oil vs coconut oil, avocado oil is the best because of the above reason, which is a higher fire point compared to coconut oil. Coconut oil has a hot point of 400 F and avocado oil 520 F.
The bottom line: The oil with the highest heat point is the healthiest and best for frying including for cooking because it contains more monounsaturated fat, and this means it doesn’t break down easily up to 520F hot.
Health Benefits of Frying With Avocado Oil
Using avocado oil for frying has its own benefits for our health, including the benefits of frying with avocado oil:
- Avocado oil smoke point is high and this is up to 520 F so it doesn’t break down easily or release harmful compounds like oil with a low smoke point.
- Avocado oil is rich in oleic acid, this is an omega 9 fatty acid and helps in reducing cholesterol and lowers the risk of heart disease.
- Good for heart health, because avocado oil is rich in monounsaturated fats.
- High in the antioxidant, lutein, this is an important antioxidant for eye health, it is useful for preventing corneal damage, preventing macular degeneration, preventing cataracts, and many others such as preventing premature aging.
- Helping the body absorb nutrients, this is because avocado oil contains vitamins K, A, E, D, beta carotene, and lutein. Research shows that avocado oil can reduce pain, osteoarthritis, and stiffness.
- Avocado oil is an antioxidant rich oil and it is good at fighting free radicals or causing cell damage (cancer).
Is avocado oil good for frying chicken?
I want to fry the chicken, can I use any oil or avocado oil is better. Well, is using avocado oil good for this?
True, avocado oil is the best oil for frying chicken, you can fry it in a frying pan or with a deep frying system. A high heat point (520 F) is more than adequate for frying chicken, where the temperature for frying chicken is 325-375 degrees Fahrenheit. So, using avocado oil is very safe for chickens.
In addition to avocado oil, for frying chicken you can still use oil with a fire point above 375 F. You can use canola oil, coconut oil, sunflower oil, olive oil, peanut oil, or sesame oil and other oils that have a high heat point in the pan. above 375 F.