The Best Oils to Use in An Air Fryer

Choosing the best oil to use in an air fryer makes a big difference to the taste and quality of your meals. In this article, we’ll run through some of the best oils to use – and the oils to avoid. We’ll also answer the most common questions about using oils in an air fryer to get delicious and healthy results.

Visit any large supermarket and you’ll find dozens of different cooking oils available. And the choice can be bewildering. From vegetable oil and sunflower oil to sesame oil, avocado oil and peanut oil… there are so many choices. And knowing which to use in isn’t always obvious. But before we look at the different types of oil you can use in your air fryer, it’s worth looking at why we need to add fat to food at all.

Why we use oil in cooking

Fats and oils are important ingredients in cooking. They are often essential to give food a pleasing texture. This is particularly true when air frying ingredients that you want to have crispness or crunch.

Cooking fats can be heated to very high temperatures. This allows the surface temperature of foods to heat too, resulting the crisp outer edges that add to the overall pleasure of eating.

But it’s not all about texture. Certain oils can add flavour to your food. That’s why it’s useful to know a little about the different types so you can choose the correct oil for the food that you are cooking. Sometimes, you might want to use oil with a neutral flavour. Other times, you might want the oil to enhance or add to the flavour of the food.

Do you need to use oil with an air fryer?

It depends. For most ingredients, it’s best to use a little oil to ensure that the food cooks evenly, with the desired amount of crispness. Having said that, there are exceptions.

One of the big selling points of air fryers is that they provide a healthier way to cook, using less fat. Some manufacturers even market their air fryers by saying that they cook without the use of oil completely. In my experience, you get best results when using a little oil when cooking. There are exceptions however. I don’t add oil when cooking things that are already battered like nuggets, spring rolls or fish fingers. I also don’t use oil when cooking frozen chips as the manufacturers already add oil to the product. However, I do use oil when cooking homemade chips, wedges and baked potatoes to give them a crispy finish. Meats that are high in fat, like sausages don’t need oiling – although you can use the tiniest hint of oil on the rack to ensure they don’t stick.

Types of oils

The first thing to know is that the smoke point matters.

The smoke point of an oil is the temperature at which it begins to break down and release harmful compounds. This means you should choose an oil that has a smoke point that’s higher than the temperature that you’ll be cooking at. As a general rule, refined oils (those most commonly bought at the supermarket) have a higher smoke point than unrefined oils. This is why when using olive oil for air frying, you should choose a refined oil, rather than a virgin or extra virgin olive oil (which is more expensive. Keep the pricier options for salads and drizzles where you can appreciate the flavour fully).

Here are six common oils that are suitable for use in an air fryer:

Note: The smoke points are approximate and are provided for the refined version of each oil. Unrefined versions generally have lower smoke points than refined versions. Always check your own air fryer’s instructions for recommendations.

Refined olive oil

Refined olive oil (not extra-virgin) has a smoke point of 200-240C (390-465F) and a mild flavour making it a good all-rounder for air frying.

Sesame oil

Sesame oil has a smoke point of 210C (410F). Its distinctive and nutty flavour is perfect for enhancing Asian-style dishes.

Avocado oil

Avocado oil has a smoke point of 270C (520F) and a neutral flavour making it suitable for a wide range of healthy air fryer recipes.

Groundnut oil/peanut oil

Groundnut oil (also known as peanut oil) has a smoke point of 230C (450F). With a pleasant, nutty flavour, it is a great option when cooking Asian-inspired dishes.

Vegetable oil/sunflower oil

Vegetable oil and sunflower oil both have a smoke point of around 230C (450F) with a neutral flavour making them perfect for a wide range of air fryer meals.

Are vegetable oil and sunflower oil the same thing? No, sunflower oil is a type of vegetable oil. However vegetable oil can be made from other sources other than sunflower oil. They are often used interchangeably however as their flavour, smoke point and suitablility for different dishes is very similar.

Grapeseed oil

Grapeseed oil has a smoke point of 215C (420F) and has a neutral flavour, making it a good all-rounder.

Oils to avoid

Extra-virgin olive oil

While recent research suggests that extra-virgin olive oil may be more stable at high temperatures than first though, it is expensive. This means it’s probably an oil that you’ll want to keep for salad dressings and sauces where you can fully appreciate its flavour.

PAM and Fry Light Oil Sprays

PAM and Fry Light are brands of cooking spray oils which have been said to cause damage to the non-stick coating of air fryer baskets. If you want to use an oil sprayer it’s best to avoid these brands. Instead, look for ones that are suitable for use with an air fryer (such as avocado oil) or choose a spray that’s labelled as safe for air frying. Alternatively, you can buy a mister bottle and fill it with your own preferred oil.

Where do you put the oil in an air fryer?

You should put the oil directly onto the food, rather than into the air fryer basket. Depending on the ingredient that you are cooking, you could drizzle the oil on straight from a bottle, brush it on with a pastry brush, or spray it on using an oil spray or mister.

I always add the oil to the food rather than adding it to the air fryer basket. This helps to control the amount of oil you are using more easily. It also makes sure the ingredients are properly coated with oil and stops them sitting in a puddle of oil as they cook.

I generally try to use the least amount of oil needed for each recipe. Depending on the ingredients, I will either drizzle or spritz the oil. For example, if I’m cooking roasted vegetables, I’ll toss the veggies in oil before adding them to the basket. If I’m cooking something more delicate like my air fryer halloumi fries, I’ll use a spray to direct the oil straight onto them without disturbing the breadcrumb coating.

When you’re following an air fryer recipe, check to see how it advises using oil. Or if you're cooking a pre-packaged item, check the instructions. If it says to use oil before putting into a conventional oven, do the same when cooking in the air fryer – although, you can use a lighter touch.

How much oil to use when air frying?

I try to use as little oil as possible when air frying – both to keep the fat content down but also because nobody enjoys eating greasy food. I use enough to coat the ingredients lightly but not so much that it pools at the bottom of the air fryer or drips off ingredients.

What is the best oil for air frying?

Avocado oil is one of the best. In fact, if I only had one type of oil in my cupboard for air frying with, it would be avocado oil. This is because it’s suitable at high temperatures, gives predictable results and has a neutral flavour so is ideal with a wide range of dishes.

However, there are lots of different oils that are suitable. Other oils that I regularly use are olive oil (not extra virgin), sunflower oil and sesame oil.

Is it ok to use olive oil in air fryer?

Many people wonder if they can use olive oil in an air fryer. The answer is yes, as long as it is refined olive oil (don’t use extra-virgin olive oil as this has a lower smoke point which may not be as stable cooking at high temperatures)

Do you need to use oil when cooking frozen chips in air fryer?

You don’t need to add oil when cooking processed frozen chips (i.e. those bought in bags from the supermarket) as they already come with oil added so you can put them straight into the basket. If you make your own frozen chips, drizzle or spritz with a little oil before cooking.

Can I use spray oils in an air fryer?

Yes – with caution. Spray oils are really convenient to use in an air fryer. However, you should check that the brand or variety is suitable for use in an air fryer. Avoid any that contain… like Fry Light as these can damage the non-stick coating… Many supermarkets now stock spray oils that are marked as ‘air fryer safe’ or even called ‘air fryer oil’. I like to buy avocado oil in a spray bottle from the supermarket.

If you want the convenience of a spray but would rather make your own, simply choose a mister bottle and fill with your choice of oil.

Which spray oil is best?

Refined olive oil (not extra virgin), or avocado oil in a spray are the best for all-round use in the air fryer. Canola oil and grapeseed oil are also great options.

Why should I avoid PAM and Fry Light in an air fryer?

It has been suggested that some brands of spray oils such as PAM and Fry Light contain ingredients which may cause damage to the non-stick coating of air fryer baskets.