Virgin olive oil has a low smoke point and a strong flavor, making it unsuitable for high-heat frying.
And now, more specifically
While virgin olive oil’s flavor can add depth to certain dishes when used as a finishing oil, it’s actually not recommended for frying due to its low smoke point. The smoke point is the temperature at which an oil starts to break down and smoke, which not only negatively impacts the taste of the food but also creates harmful compounds. Virgin olive oil has a smoke point ranging from 325–375°F (165–190°C), which means it’s unsuitable for high-heat frying like deep-frying or pan-frying.
According to the International Olive Council, refined olive oil or olive pomace oil are better suited for frying due to their higher smoke point, usually between 400–460°F (200–240°C). These oils have been processed to remove any impurities or flavors, which makes them more stable at high temperatures. However, they also have a less distinct taste compared to virgin olive oil.
As for the health benefits of olive oil, it’s known for its high levels of monounsaturated fats and antioxidants, which can help lower cholesterol and reduce inflammation. However, these compounds can be damaged during heating, especially if the oil is heated beyond its smoke point. So, it’s important to choose the right type of oil for your cooking needs.
In the words of chef and author, Samin Nosrat, “Olive oil is the backbone of the Mediterranean diet, but not all olive oils are created equal. Knowing the difference between types of olive oil can help make you a smarter shopper and a better cook.”
Interesting facts about olive oil:
- Olive oil has been used for medicinal purposes since ancient times, such as treating wounds and soothing skin irritations.
- Italy is the world’s largest producer of olive oil, followed by Spain and Greece.
- The best quality olive oil is obtained from olives that are handpicked at the perfect ripeness and pressed within 24 hours.
- The color of olive oil has no bearing on its quality. Some oils may be lighter or darker due to factors like the type of olives used or the region they’re grown in.
- Olive oil can be stored for up to two years if stored in a cool, dark place away from light and heat.
Here’s a table comparing the smoke points and flavor profiles of different types of cooking oils:
| Oil Type | Smoke Point | Flavor Profile |
|---|---|---|
| Virgin Olive Oil | 325–375°F | Strong, fruity |
| Refined Olive Oil | 400–460°F | Mild, neutral |
| Canola Oil | 400°F | Neutral |
| Vegetable Oil | 400–450°F | Neutral |
| Peanut Oil | 450°F | Light nutty flavor |
| Coconut Oil | 350°F | Coconutty, sweet |
See further online responses
Aside from high-quality extra virgin olive oil being well suited for deep frying, it’s also a great way to impart flavor and keep it healthier. Chef Dory Ford of Aqua Terra Culinary deep fries with extra virgin olive oil because, as he says, “It’s a more healthful way of cooking.”
Extra virgin olive oil is safe for all types of frying and can ramp up the flavor of french fries, sweet potato fries, fish tacos, fried chicken, churros, and more. And while frying isn’t the healthiest way to cook, frying with EVOO is just about the healthiest way to do it!
Extra virgin olive oil has a smoking point of around 410°, making it a suitable candidate for frying. When heated for short periods, the temperature doesn’t have a huge impact on the nutritional value of olive oil, which is why it is actually one of the healthier oils to use for frying.
As long as you enjoy the flavor, you can use high-quality extra virgin olive oil for baking, roasting, sautéing, pan-frying, and more as a convenient way to get the maximum nutrition out of your meal.
✓ Extra Virgin Oil can be used for frying ✓ The correct frying temperature depends on the food ✓ The extra virgin olive oil must never reach the smoke point ✓ Recent studies confirm that EVOO is also ideal for frying foods ✓ Always fry properly and do not reuse the frying oil!
Even though olive oil has a lower smoke point than other cooking oils, quality extra virgin olive oil is still a good option option for cooking. The main thing that happens when olive oil is heated is that some of the flavor compounds will evaporate.
Regular olive oil is made of a blend of refined olive oil and virgin olive oil (15% to 25%). The refined portion is treated with some heat and chemicals to remove any defects in flavor. This process also raises the smoke point to about 390° – 470° F, which makes it a good choice for pan frying.
There’s this one from 2014 and published in the American Chemical Society’s Journal of Agricultural and Food Chemistry, which found that olive oil is more stable than certain seed oils for frying at temperatures between 320 and 374°F.
But we love olive oil for a sear or shallow fry. In fact, there are some things we use it for exclusively.
See the answer to your question in this video
The speaker of the video cautions against using unstable oils for deep frying due to their potential harmful effects on health, which can increase the risk of certain cancers and negative impact your heart. Instead, he shares a list of healthier and stable alternatives, such as coconut oil, tallow, ghee, olive oil, and avocado oil that are less likely to cause advanced lipid oxidation end products when heated. Additionally, the video offers help for individuals seeking guidance on starting or improving their keto diet.
You will probably be interested
Why can’t you deep fry with extra virgin olive oil?
As an answer to this: Consider the fact that the recommended temperature needed to deep-fry food is between 350 and 375 degrees Fahrenheit. Extra virgin olive oil actually holds a smoke point of somewhere around 410 degrees Fahrenheit. This is well above the recommended temperature needed to deep-fry food.
Is olive oil or virgin olive oil better for frying?
Extra virgin olive oil has a smoke point around 375° Fahrenheit, which is low compared to many other common cooking oils like canola oil, coconut oil, and avocado oil. A refined or light olive oil will have a higher smoke point than an extra virgin oil, and would be the best choice for frying in olive oil.
Is it OK to use olive oil for frying?
Response will be: Olive oil actually has a relatively high smoke point and is a safe, reliable option for frying. On top of that, it is one of the healthiest cooking staples around. Olive oil has been named “the healthiest fat on Earth,” in part because of its unique ability to reduce the risk of heart disease.
What kind of olive oil is best for frying?
extra virgin olive oil
Regular olive oil and extra light tasting olive oil are the most cost efficient for frying. If cost is not a factor, consider using extra virgin olive oil. Don’t worry that your food will taste like olives. Heating olive oil will neutralize much of the flavor.
Can you fry with extra virgin olive oil?
Response will be: In fact, doing all sorts of cooking, including frying, with extra virgin olive oil is pretty common in Mediterranean regions. So, yes, you can fry and deep fry with extra virgin olive oil. Here’s why it’s a smart choice:
Should I use extra virgin olive oil?
The answer is: It is best to use extra virgin olive oil only in dishes that do not require it to be heated. Do use more extra virgin olive oil than you would other oils. With most cooking oils, it will be best to use less to avoid making food too greasy or diluting flavors in the dish.
What is the best oil for pan frying?
The answer is: Another good choice for pan frying is light olive oil. While this sounds like a low-calorie option, that’s not actually the case. Like regular olive oil, light olive oil (or extra light olive oil, as it’s sometimes labeled) is a combination of refined olive oil and virgin olive oil.
Is olive oil good for cooking?
Answer: A Critical Look Olive oil is extremely healthy. It’s not only loaded with beneficial fatty acids and powerful antioxidants but also a dietary staple for some of the world’s healthiest populations. However, many people believe that it’s unsuitable for cooking due to its unsaturated fat content.
Is extra virgin olive oil good for frying?
The answer is: Extra virgin olive oil is a cornerstone of the Mediterranean diet. However, not as frying oil. Frying is one of the most difficult techniques for cooking food, especially if you fry at home and not in a professional kitchen. As we have seen, extra virgin oil has a high smoke point and has some features that make it particularly suitable for frying.
What temperature do you fry with olive oil?
Answer: You can usually cook at temperatures well above 450 with it. It is recommended that you use a deep-fry thermometer when frying with olive oil so that you can keep an eye on the temperature. Heat your oil slowly to make it easier to avoid reaching the smoke point. Do use olive oil that has been stored correctly. Olive oil is a perishable product.
Can you use extra virgin olive oil for baking?
Response: As long as you enjoy the flavor, you can use high-quality extra virgin olive oil for baking, roasting, sautéing, pan-frying, and more as a convenient way to get the maximum nutrition out of your meal. High Phenolic and 2022 Gold-Award Winner.
Can you fry chicken in olive oil?
Answer to this: Yes, you can fry chicken in olive oil. It’s one of the healthiest cooking oils available and has a subtle flavor profile. This makes it perfect for bringing out the flavors of your fried chicken dish, helping them to stand out.