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Best Oil for Deep Frying in India — Groundnut, Pomace & More
By SHR Oil Mills | Category: Cooking Tips | Read time: 7 min
Deep frying is one of the most demanding things you can do with a cooking oil. High heat, repeated use, and the need for a stable and clean result — not every oil can handle it. If you have been choosing whichever oil is cheapest or most available, you may be unknowingly compromising the taste, safety and nutrition of your food.
In this guide we break down the best oils for deep frying in India, explain what smoke point means, and help you choose the right Long Live oil for your kitchen.
What is Smoke Point and Why Does It Matter for Frying?
Smoke point is the temperature at which an oil begins to chemically break down and release smoke. When an oil crosses its smoke point, it produces harmful compounds including aldehydes and free radicals that can be damaging to health with repeated exposure. According to research published in the journal Acta Scientific Nutritional Health , refined oils with higher smoke points are significantly more stable for high-temperature cooking than unrefined oils.
For deep frying, you typically need an oil that remains stable between 180°C and 200°C — the standard temperature range for most Indian deep-fried food.
For deep frying, you typically need an oil that remains stable between 180°C and 200°C — the standard temperature range for most Indian deep-fried food.
Top 3 Oils for Deep Frying in India
1. Groundnut Oil — The South Indian Classic
Smoke point: ~230°C | Flavour: light and nutty | Best for: value and everyday frying
- High smoke point makes it one of the safest oils for deep and repeated frying
- Light nutty flavour that does not overpower spices or masalas
- Rich in monounsaturated fatty acids — more stable than polyunsaturated oils at high heat
- The most widely used deep frying oil across Tamil Nadu, Andhra Pradesh and Karnataka
- Long Live Groundnut Oil is FSSAI certified and free from additives
A study published in Food Chemistry found that groundnut oil showed significantly lower levels of polar compound formation during repeated frying compared to sunflower and soybean oils — making it one of the most stable choices for home and commercial frying.
Shop: Long Live Groundnut Oil — 500ml, 1L, 5L
2. Pomace Olive Oil — The Premium Healthy Frying Choice
Smoke point: ~240°C | Flavour: very light olive | Best for: health-conscious frying
- Highest smoke point in the entire olive oil family — safer than even extra light olive oil for deep frying
- Made from the final cold press of Spanish and Italian olives — retains some olive polyphenols
- Neutral enough to not interfere with spice-heavy Indian gravies and snacks
- A genuine healthier upgrade from refined palm or soybean oil
- Available under both Long Live and Lush Pure brands
The International Olive Council classifies pomace olive oil as fit for frying and cooking, noting its high oleic acid content contributes to thermal stability compared to most seed oils.
3. Pure Coconut Oil — The Traditional South Indian Pick
Smoke point: ~200°C | Flavour: odourless (refined) | Best for: traditional snacks and tempering
- Refined coconut oil is odourless, stable and safe at frying temperatures
- The traditional choice for South Indian snacks — banana chips, kozhukattai, murukku
- Long Live Pure Coconut Oil is refined specifically for cooking — not cold-pressed
- Excellent value for everyday tempering and deep frying
Smoke Point Comparison — At a Glance
Long Live Groundnut Oil: ~230°C | Long Live / Lush Pure Pomace Olive Oil: ~240°C | Long Live Pure Coconut Oil: ~200°C | Extra Virgin Olive Oil: ~160–190°C (not suitable for deep frying)
Which Oil Should You Choose?
- Fry daily and want the best value — choose Long Live Groundnut Oil
- Want a heart-healthy upgrade — choose Long Live or Lush Pure Pomace Olive Oil
- Cook traditional South Indian food — choose Long Live Pure Coconut Oil
- Not sure? — take our
Not sure which oil suits you? Try our Oil Finder Quiz — answer 3 questions and we’ll recommend the right SHR oil for your kitchen.
What About Extra Virgin Olive Oil for Frying?
Extra Virgin Olive Oil has a lower smoke point of 160–190°C and a strong fruity flavour that can overpower Indian spices. It is best used raw — for salad dressings, dips and finishing drizzles. For high-heat frying, always choose Pomace Olive Oil instead.
Frequently Asked Questions
Is groundnut oil good for deep frying?
Yes. Groundnut oil has a smoke point of around 230°C, a light taste, and is one of the most stable oils for Indian deep frying. It is the most popular choice across South India for good reason.
Can I use olive oil for deep frying?
Yes — but only Pomace Olive Oil, not Extra Virgin. Pomace has a higher smoke point around 240°C and is specifically suited for high-heat cooking. Extra Virgin Olive Oil is not recommended for deep frying.
Which oil is healthiest for deep frying?
Pomace Olive Oil is one of the healthiest choices for deep frying due to its high oleic acid content and thermal stability. Groundnut oil is also a healthy and stable option with monounsaturated fats.
How many times can I reuse frying oil?
Most oils can be reused 3 to 4 times if strained and stored properly. Groundnut and pomace olive oil are among the most stable for reuse due to their high smoke points and low polyunsaturated fat content.
References
1. Smoke Point and Oxidative Stability of Frying Oils — Acta Scientific Nutritional Health (2018)
2. Thermal Stability of Edible Oils — Food Chemistry, ScienceDirect
3. Olive Oil Classification and Uses — International Olive Council
4. WHO Dietary Fats and Fatty Acids Guidelines — World Health Organization
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