Lining Pans With Oil: Does It Add Calories?

When cooking with oil, the amount of oil that ends up in your food depends on the ingredients and how they are prepared. For example, frying a potato will replace the water in the potato with oil. This means that a baked potato has about 1 calorie per gram, while a deep-fried potato has about 3 calories per gram. Pan-fried potatoes will probably be between 2 and 2.5 calories per gram. If you are counting calories, it is a good idea to include the oil you use in the pan in your calculations, as it can add up quickly.

Oil's boiling point is above its smoke point, so it doesn't burn off during cooking

Oils have a high boiling point, typically around 300 degrees Celsius (570 degrees Fahrenheit). This is far above the temperature at which they start to smoke, known as the smoke point. The smoke point of oils varies depending on the type of oil and its refinement, but it is usually between 120°C (248°F) and 230°C (450°F).

The smoke point is the temperature at which an oil or fat begins to break down and produce a continuous bluish smoke. This smoke can result in food tasting burnt, and the oil can create an off-putting smell and flavour. The smoke point is important to know when choosing an oil for cooking, as it should be able to handle the amount of heat required for the application. For example, oils with a low smoke point, such as butter and olive oil, are better suited for lower-temperature cooking methods such as sautéing.

While oils do not reach their boiling point during cooking, they can start to smoke if the temperature gets too high. However, even when smoking, the oil does not burn off. This is because the vapours from the oil can ignite before it reaches its boiling point. Therefore, the oil that remains in the pan after cooking is pretty close to the amount that was put in, and it still contains the same number of calories.

Food absorbs most of the oil it's cooked in

Oils are typically liquid at room temperature, although some oils, such as coconut oil, palm oil, and palm kernel oil, are solid due to their saturated fat content. They are used in frying, baking, and other types of cooking, as well as in food preparation and flavouring without heat, such as salad dressings and bread dips.

When cooking with oil, it is important to note that the oil you put into the pan will be pretty much the same amount that ends up in your food or remains in the pan. There are no significant chemical changes at ordinary cooking temperatures, and the oil does not evaporate or burn off. Therefore, the food you are cooking will absorb most of the oil it is cooked in.

The amount of oil absorbed by the food depends on the type of food and how it is prepared. For example, an eggplant will absorb more oil when cubed and sauteed than when left whole. Similarly, the preparation of potatoes can vary from pan-roasted to deep-fried French fries, hash browns, or mashed potatoes, each resulting in different amounts of oil absorption.

The type of oil used also matters. Oils with higher smoke points, such as peanut oil, semi-refined sesame oil, and semi-refined sunflower oil, are suitable for high-temperature frying. On the other hand, olive oil, with its resistance to thermal degradation, has been used as a frying oil for thousands of years.

It is worth noting that heating oils can change their characteristics. Oils that are healthy at room temperature can become unhealthy when heated above certain temperatures, especially when heated repeatedly. Therefore, it is crucial to match the oil's heat tolerance with the cooking temperature and to change the frying oil a few times a week.

Oil residue is small compared to the volume put in the pan

When oil is heated in a pan, it can be difficult to remove due to the formation of a stable polymer that bonds with the surface of the pan. This polymerisation process occurs when oil is heated to or above its smoke point, causing triglycerides to break down into free fatty acids, which then polymerise into a resin. This resin is insoluble in water, making it challenging to clean the pan with regular washing soap.

However, the volume of oil residue left in the pan after cooking is relatively small compared to the amount initially put in. Most of the oil either ends up in the food or remains in the pan. Therefore, when calculating the added calories from cooking oil, it is essential to consider the amount of oil left in the pan after cooking.

To minimise oil residue and ensure that most of the oil goes into the food, it is crucial to prevent the oil from reaching high temperatures for extended periods. One way to achieve this is by ensuring that food is always in contact with the pan, as this helps regulate the temperature and reduce the chance of oil bonding with the pan's surface. Additionally, using non-stick pans can help prevent oil from sticking and forming a residue.

If you do end up with oil residue in your pan, there are a few methods to remove it effectively. One approach is to use white vinegar and a little salt or baking soda. Fill the pan with vinegar or sprinkle it with vinegar to coat the area with oil residue. Let it sit for at least 30 minutes to a couple of hours, and then scrub and wash the pan as usual with soap. Another method is to use hot, soapy water, which can help loosen the residue and require less elbow grease during cleaning.

Oil's caloric density remains the same before and after cooking

Oils are a type of fat, and fats are calorie-dense. This means that a small amount of oil contains a high number of calories. When cooking with oil, it can be difficult to calculate the exact number of calories that have been added to a dish, as this depends on factors such as the type of oil and ingredient used, and the method of cooking. However, it is important to note that the caloric density of oils remains the same before and after cooking.

Oils do not evaporate or boil at ordinary cooking temperatures. The temperature required for oils to burn and react with oxygen in the air is far lower than the temperature at which they reach a gaseous state at ordinary levels of pressure. Therefore, when oil smokes in the pan, only a tiny amount is combusted, and this is why it is generally advised to avoid prolonged smoking. Oil can form tiny droplets when heated, but they quickly fall back into the pan, leaving a sticky residue on the surface.

The amount of oil that ends up in the food is relatively close to the amount initially put into the pan, minus what remains in the pan after cooking. There are no significant chemical changes at ordinary cooking temperatures, and the only way for oil to leave the pan is by entering the food. Heating the oil does not cause it to burn off or release a significant amount of energy, just like the food cooked in the pan does not lose calories from being cooked.

The food being cooked will absorb most of the oil, and the caloric density of the oil will remain the same as it was before heating. In other words, the oil that is added to the pan will have the same number of calories whether it is in its original form or mixed with the food being cooked.

Oil spray has fewer calories than oil

Oil spray is often marketed as a healthier alternative to oils and butter, with fewer calories and less fat. This is true, but the difference in calories is often exaggerated by misleading nutrition labels.

The "Zero Calorie" Myth

Oil spray can be a great way to reduce your calorie intake, but it is important to be aware of the true number of calories you are consuming. Many oil sprays claim to have zero calories, but this is based on an unreasonably short spray time of one-fourth of a second, which is not enough time to properly coat a pan. This extremely short spray time allows manufacturers to claim that their product has fewer than five calories, which is considered negligible and can be omitted from the nutritional label.

The True Calorie Count

In reality, most people spray their pans for much longer than one-fourth of a second, and this is where the calories start to add up. A more realistic spray time of one second would result in the consumption of 20 calories of olive oil, assuming each quarter-second spray contains two calories. A six-second spray, which is more typical, would provide 50-60 calories.

Comparing to Other Oils

Even with a realistic spray time factored in, oil spray does still contain fewer calories than butter or oils such as olive oil, which have over 100 calories per tablespoon serving. Therefore, oil spray can be a good alternative for those looking to reduce their calorie intake, but it is important to be mindful of the true serving size and spray time to avoid unintentionally adding extra calories to your meal.

Tips for Calorie Counting

To ensure you are not accidentally exceeding your desired calorie intake, there are a few simple strategies you can employ. One option is to count out the length of your spray time, aiming for a shorter duration to reduce the number of calories added. Alternatively, you can measure out specific serving sizes of oil to use in your cooking, providing greater control over the exact amount of calories added.

Frequently asked questions