Does Extra Virgin Olive Oil Lose Its Nutritional Value When Heated? Dispelling the Myth

October 10, 2025 •

3 min read

Contrary to a widespread belief, extra virgin olive oil (EVOO) is remarkably stable under heat, making it a safe and healthy cooking option. This stability helps answer the pressing question: Does extra virgin olive oil lose its nutritional value when heated?

Quick Summary

Many believe cooking with extra virgin olive oil diminishes its health benefits, but research shows it retains most nutrients during typical home cooking. Its high oxidative stability, a result of its fatty acid and antioxidant profile, makes it a safe choice even at moderate temperatures.

Key Points

Heat Stability: Extra virgin olive oil is highly stable due to its monounsaturated fats and antioxidants, making it safe for cooking.
Antioxidant Retention: While some antioxidants are reduced by heat, significant amounts remain in EVOO after typical cooking processes.
Oxidative Stability: EVOO performs better than many polyunsaturated oils (like canola or sunflower) under heat, producing fewer harmful compounds.
Smoke Point Myth: The smoke point is not the most important factor; EVOO's oxidative stability is a more reliable indicator of its performance when heated.
Enhances Food: Some beneficial polyphenols from EVOO can be transferred to the food you are cooking, increasing the dish's nutritional value.
Best Uses: Use EVOO for sautéing, roasting, and finishing dishes, but avoid excessively high and prolonged heating.

For years, a persistent myth has circulated that cooking with extra virgin olive oil (EVOO) at high temperatures destroys its nutritional value, leaving it unstable and unhealthy. This fear has led many to reserve their highest quality EVOO for uncooked applications. However, modern research confirms that EVOO is a robust and healthy cooking oil, even when heated.

The Science of EVOO and Heat

The key to understanding how EVOO stands up to heat lies in its chemical composition, particularly its high level of monounsaturated fats and powerful antioxidants. These compounds provide excellent oxidative stability, which is the oil's resistance to breaking down and forming harmful compounds when exposed to heat.

Oxidative Stability: The Real Indicator

Oxidative stability is a more critical metric for a cooking oil's healthfulness than its smoke point. Studies have shown that EVOO is significantly more stable under heat than many other common cooking oils, even those with higher smoke points. This is because its antioxidants protect the fatty acids from reacting with oxygen during heating. Research indicates that grapeseed and canola oil produced approximately twice the harmful polar compounds as EVOO when heated.

The Fate of Antioxidants During Cooking

While some of EVOO's antioxidants are sensitive to heat, studies replicating home cooking conditions have found that a significant portion are retained. Additionally, a 2015 study showed that some phenols and antioxidants can migrate into the food being cooked, boosting the meal's nutritional value.

Cooking with Confidence: Tips for Using EVOO

Incorporating EVOO into your cooking is a great way to boost flavor and nutrition. Here are some tips:

Choose the right EVOO: Use fresher EVOO for dressings and a high-quality, stable EVOO for cooking.
Monitor your temperature: EVOO's smoke point is typically 375°F to 405°F, suitable for most home cooking. Avoid excessively high heat.
Use as a finishing oil: Drizzle EVOO over finished dishes to preserve delicate flavors and antioxidants.
Proper storage: Store EVOO in a cool, dark place away from light and heat. Use opened bottles within a few months.
Don't be afraid to fry: EVOO is a safe option for frying due to its stability.

EVOO vs. Other Common Cooking Oils Under Heat

Here is a comparison of EVOO's performance under heat compared to other oils.


Oil Type	Key Fatty Acids	Antioxidant Content	Stability under Heat	Impact on Nutritional Value	Best for Home Cooking
Extra Virgin Olive Oil	High in Monounsaturated Fats	High (Polyphenols, Vitamin E)	High Oxidative Stability	Retains most benefits; still very healthy	Yes, for sautéing, roasting, and light frying
Canola Oil	High in Polyunsaturated Fats	Low to None	Low Oxidative Stability	High risk of forming harmful compounds when heated	No, less stable option for high-heat cooking
Sunflower Oil	High in Polyunsaturated Fats	Low to None	Moderate Oxidative Stability	Prone to oxidation; produces more degradation byproducts than EVOO	Not ideal, as it degrades more than EVOO under heat
Coconut Oil	High in Saturated Fats	Low to None	High Oxidative Stability	Stable under heat but lacks the powerful antioxidants of EVOO	Good for moderate cooking but offers different health benefits
Avocado Oil	High in Monounsaturated Fats	Moderate	High Oxidative Stability	Retains nutrients well due to stable fat profile	Yes, for high-heat cooking, but more expensive

Conclusion: A Healthy Choice for All Cooking

The claim that heating destroys the nutritional value of extra virgin olive oil is a myth. While some delicate compounds may be reduced, its fundamental health benefits remain largely intact. EVOO is one of the most stable and safest cooking oils available, outperforming many common alternatives when exposed to heat. By understanding its true properties, you can confidently use EVOO for a variety of cooking applications and enjoy its rich flavor and health benefits. For further reading, explore research from the UC Davis Olive Center.

How to Select the Best Olive Oil for Your Kitchen

To ensure you are getting the most out of your olive oil, choose a high-quality product. Look for a dark glass bottle or tin, as light can degrade the oil. The label should specify extra virgin and cold-pressed or first-pressed. Check for a harvest or crush date for freshness.

Frequently Asked Questions

Yes, you can use extra virgin olive oil for frying. Its smoke point is typically high enough (around 375-405°F) for most frying applications, and its strong oxidative stability makes it a safe and healthy choice.

No, cooking with extra virgin olive oil at normal temperatures does not make it toxic or carcinogenic. Studies show it is one of the most stable oils and produces the lowest amount of harmful byproducts when heated.

The smoke point is the temperature at which an oil begins to smoke. Oxidative stability is the oil's resistance to breaking down and oxidizing when heated. Oxidative stability is a more accurate measure of an oil's performance under heat, and EVOO is highly stable.

High-quality extra virgin olive oil is excellent for most cooking, but you can also use regular or light olive oil, which are more refined and have a higher smoke point. For the most flavor and nutrients, use EVOO.

Some of the heat-sensitive antioxidants, like polyphenols, are reduced when EVOO is heated. However, significant amounts remain, and some can even be absorbed by the food you are cooking.

To preserve its quality, store olive oil in a dark, airtight bottle or tin in a cool, dark place away from heat and light. Once opened, it should be used within a few months.

A study found that frying vegetables in EVOO can actually boost their nutritional value compared to boiling. The vegetables can absorb some of the oil's beneficial compounds.