Can extra virgin olive oil be used for frying? The facts and best practices

January 13, 2026 •

4 min read

Contrary to a popular and long-held kitchen myth, multiple scientific studies confirm that high-quality extra virgin olive oil can be used for frying at typical home cooking temperatures. The truth is that this heart-healthy staple of the Mediterranean diet is not only stable under heat but can also impart unique flavor and nutritional benefits to your fried foods.

Quick Summary

Extra virgin olive oil is safe for frying, possessing a high smoke point suitable for most methods. It is oxidatively stable due to antioxidants and monounsaturated fats, making it a healthier alternative that enhances flavor during cooking.

Key Points

EVOO is safe for frying: Contrary to myth, extra virgin olive oil's smoke point is high enough for typical frying temperatures.
High oxidative stability: Its rich antioxidant and monounsaturated fat content makes EVOO highly resistant to breaking down under heat.
Healthier frying option: EVOO frying results in healthier food compared to refined oils, potentially transferring antioxidants to the food.
Enhances food flavor: Frying with EVOO imparts a distinct, desirable fruity flavor to foods that refined oils lack.
Cost vs. benefits: While more expensive than refined oils, EVOO's stability, flavor, and health benefits can justify the cost for many cooks.
Technique is key: Proper temperature control and avoiding overcrowding are essential for the best results when frying with EVOO.

Debunking the Smoke Point Myth

For years, a persistent misconception has plagued kitchens: that extra virgin olive oil (EVOO) has a low smoke point and is therefore unsuitable for frying. This belief has led many home cooks to reserve their EVOO for dressings while reaching for cheaper, refined oils for high-heat applications. However, modern scientific research and traditional Mediterranean culinary practices tell a different story.

What is Smoke Point?

The smoke point is the temperature at which an oil begins to smoke and break down, releasing potentially harmful compounds. While historically cited as a key indicator of frying suitability, studies now suggest that oxidative stability—an oil's ability to resist breaking down under heat—is a more reliable metric.

Extra virgin olive oil's smoke point is typically between 350°F and 410°F (175°C to 210°C), which is well within the temperature range for most pan-frying and even many deep-frying applications. Furthermore, the antioxidants present in high-quality EVOO protect the oil from oxidative deterioration, making it exceptionally stable when heated. This means it resists forming harmful compounds, even compared to some oils with higher smoke points.

The Health Benefits of Frying with EVOO

When you use extra virgin olive oil for frying, you're not just adding heat; you're adding a layer of nutritional value that other oils can't match. Here are some of the key health benefits:

Rich in Antioxidants: EVOO contains powerful antioxidants like polyphenols and Vitamin E, which are known to protect against chronic diseases and inflammation. A study even found that frying vegetables in extra virgin olive oil increased their antioxidant capacity as the oil's phenols were transferred to the vegetables.
High in Monounsaturated Fats: Oleic acid, the primary monounsaturated fat in olive oil, is resistant to high heat and is known to be beneficial for heart health by helping to lower 'bad' LDL cholesterol.
Superior Stability: The high antioxidant content and fatty acid profile make EVOO one of the most stable oils for cooking. Unlike refined oils that can degrade into harmful compounds, EVOO maintains its integrity, even after repeated heating in controlled conditions.

Tips for Frying with Extra Virgin Olive Oil

To get the best results when frying with EVOO, it's important to use proper technique. Following these guidelines will help you maximize flavor and health benefits:

Control the temperature: Use a thermometer to keep the oil between 350°F and 375°F. This is the optimal range for most frying and ensures you stay well below the oil's smoke point.
Start with fresh oil: Using fresh, high-quality extra virgin olive oil is key. Fresher oils often have a higher smoke point and better flavor. The flavor and nutritional benefits will also be more pronounced.
Don't overcrowd the pan: Frying in small, manageable batches prevents the oil's temperature from dropping too quickly. This ensures a consistently crispy result and prevents the food from becoming greasy.
Use a sufficient amount of oil: When pan-frying, use enough oil to coat the bottom of the pan evenly. For deep-frying, food should be submerged for even cooking.
Pat food dry: Any moisture on the food will cause the oil to splatter and can lower its temperature. Patting food dry with a paper towel before frying is a simple but crucial step.
Drain properly: After frying, remove food with a slotted spoon and place it on a wire rack or paper towels to drain excess oil. This prevents a greasy texture.
Reuse with care: You can reuse EVOO for frying, but it is not recommended to do so too many times. After a couple of uses, the oil will degrade. Strain the oil to remove food particles and store it properly.

EVOO vs. Other Common Frying Oils


Feature	Extra Virgin Olive Oil (EVOO)	Refined Olive Oil	Canola/Vegetable Oil	Avocado Oil
Smoke Point	350°F-410°F (175°C-210°C)	410°F (210°C)	400°F (204°C)	520°F (271°C)
Oxidative Stability	Excellent (due to antioxidants)	Good	Poor (high polyunsaturated fat)	Very Good
Primary Fat Type	Monounsaturated	Monounsaturated	Polyunsaturated	Monounsaturated
Flavor Profile	Fruity, peppery, distinct	Neutral	Neutral	Mild, buttery
Antioxidant Content	High	Low	Low	Very High
Best Uses	Pan-frying, shallow frying	High-heat cooking, deep frying	General frying, baking	High-heat cooking

Conclusion: Embrace EVOO for Better Frying

The notion that extra virgin olive oil is not suitable for frying is a misunderstanding rooted in outdated information. Its high oxidative stability and smoke point, combined with its unique flavor profile and health benefits, make it a superior choice for many frying applications over common refined oils. By following best practices for temperature and technique, you can confidently use EVOO to create delicious, crispy food that is also a healthier option for your body. Mediterranean cultures have perfected this art for centuries, and it is time for the rest of the world to catch up. The next time you're ready to fry, consider reaching for a high-quality extra virgin olive oil and experience the difference for yourself.

For more detailed information on the stability of olive oil and frying, you can read the research summarized by the North American Olive Oil Association.

Frequently Asked Questions

Yes, frying with high-quality extra virgin olive oil is safe for most standard cooking applications. Its smoke point is typically high enough, and its rich antioxidant content helps it remain stable and resist degradation under heat.

The smoke point of extra virgin olive oil generally ranges from 350°F to 410°F (175°C to 210°C), depending on its quality and freshness. This is a suitable temperature for pan-frying and shallow frying.

While some antioxidants may degrade slightly from the heat, EVOO retains a significant portion of its nutritional benefits, including its monounsaturated fats and many antioxidants, even during frying.

EVOO is considered healthier for frying because it is oxidatively more stable than many refined oils, meaning it's less likely to break down and form harmful compounds. It also transfers beneficial antioxidants to the food being fried.

Frying with extra virgin olive oil will impart a unique, fruity, and sometimes peppery flavor to your food. Whether this flavor is desired depends on the dish, but many find it to be a rich and delicious enhancement.

Yes, EVOO can be reused once or twice if it is strained and stored properly. However, it's best to discard it if it begins to smell burnt or has darkened significantly, as its quality degrades with each use.

For best results, use fresh, high-quality EVOO and monitor the temperature with a thermometer, keeping it below its smoke point. Avoid overcrowding the pan and pat food dry before frying to prevent splattering and ensure even cooking.