Nutrition Diet: Does cooking olive oil change its health benefits?

November 2, 2025 •

4 min read

According to a 2018 study, extra virgin olive oil demonstrated higher oxidative stability under heat than many other cooking oils with higher smoke points. This surprising fact challenges the common myth and prompts the question: does cooking olive oil change its health benefits? (Spoiler: not as much as you think).

Quick Summary

This article explores the effects of heat on olive oil, analyzing how its monounsaturated fats and antioxidants react during cooking. It explains why its high oxidative stability is more important than its smoke point for retaining nutritional value, debunking common misconceptions about toxicity and nutrient loss.

Key Points

Stability Over Smoke Point: Oxidative stability, not smoke point, is the key indicator of a cooking oil's safety when heated, and olive oil ranks highly in this regard.
Antioxidant Retention: While some polyphenols are lost during heating, olive oil retains a significant amount of its antioxidants and health benefits when cooked at moderate temperatures.
No Harmful Compounds: Standard cooking with olive oil, even at high heat, does not produce harmful or toxic compounds at levels of concern.
Nutrient Transfer to Food: Cooking with olive oil can transfer its beneficial compounds, like antioxidants and healthy fats, to the food being prepared, boosting its overall nutrition.
Cooking Method Matters: The best practice is to use extra virgin olive oil for low-to-medium heat cooking or raw applications to preserve its delicate flavor, reserving more refined versions for high heat.
Flavor is Most Affected: The most notable change when cooking olive oil is the evaporation of its delicate flavor compounds, making high-heat cooking with expensive EVOO less economical for taste.

For years, a persistent myth has circulated that olive oil is not suitable for cooking, especially at high temperatures, due to a supposedly low smoke point. The belief suggested that heating olive oil would destroy its well-regarded health benefits and even create harmful compounds. However, scientific research has largely dispelled this notion, revealing that olive oil, particularly the extra virgin variety, is a remarkably stable and healthy cooking fat. This deep dive explores how cooking affects olive oil's nutritional profile and why it remains a top choice for healthy cooking.

Oxidative Stability vs. Smoke Point: The Key Distinction

Many people judge a cooking oil's safety based solely on its smoke point—the temperature at which it begins to produce visible smoke. While extra virgin olive oil (EVOO) has a moderately high smoke point (around 350–410°F or 177–210°C), other oils may have higher ones. This led to the misconception that EVOO is unsuitable for high-heat applications. However, scientists now understand that oxidative stability is a far more crucial factor.

Oxidative stability refers to an oil's resistance to breaking down and reacting with oxygen when heated. A 2018 Australian study heated 10 common cooking oils and found that extra virgin olive oil was the most stable, producing the fewest harmful polar compounds despite its lower smoke point compared to oils like canola or avocado oil. This stability is attributed to olive oil's unique composition:

High Monounsaturated Fat Content: Olive oil is rich in monounsaturated fats, primarily oleic acid, which are more resistant to heat-induced oxidation than the polyunsaturated fats found in many vegetable and seed oils.
Natural Antioxidants: Extra virgin olive oil is loaded with natural antioxidants and polyphenols that protect the oil from breaking down when exposed to heat. These protective compounds are naturally present due to EVOO's minimal processing.

What Happens to Antioxidants and Polyphenols When Heated?

It is true that some of the beneficial compounds in olive oil are sensitive to heat. However, modern research shows that they are more robust than once believed. While some degradation of antioxidants and polyphenols occurs during cooking, a significant portion remains intact.

Nutrient Survival and Transfer

Studies have confirmed that even after being heated to typical cooking temperatures (258°F to 338°F or 120°C to 170°C), extra virgin olive oil retains enough polyphenols to qualify for health claims authorized by bodies like the European Food Safety Authority. Even after heating for extended periods, key compounds like oleocanthal and oleic acid remain relatively stable.

Even more remarkably, a 2015 study showed that when cooking with extra virgin olive oil, some of its beneficial compounds can transfer to the food. For example, potatoes fried in EVOO were found to contain more phenols and antioxidants than those boiled in water. This means that using olive oil can actually enhance the nutritional value of your meal.

Preserving the Health Benefits of Olive Oil

To get the most out of olive oil's health benefits, especially its delicate flavor profile, consider how and when you use it. For instance, reserving high-quality, expensive EVOO for finishing dishes or dressings is a common practice among chefs.

Use Moderate Heat: Opt for sautéing, pan-frying, and roasting at moderate temperatures. Use a thermometer to avoid overheating the oil and keep it below its smoke point.
Drizzle for Finishing: For a powerful boost of flavor and antioxidants, drizzle high-quality extra virgin olive oil over cooked vegetables, pasta, or salads just before serving.
Cook for Shorter Times: Shorter cooking times help preserve more of the heat-sensitive compounds. For deep-frying, where oil is exposed to high heat for longer, a refined olive oil or one with a higher smoke point may be more suitable.

Comparison of Olive Oil Grades for Cooking

Understanding the different grades of olive oil helps you choose the right one for your cooking needs, balancing flavor, stability, and cost.


Olive Oil Grade	Processing Method	Smoke Point (approx.)	Best Uses for Cooking
Extra Virgin Olive Oil	Cold-pressed; minimal processing	350–410°F (177–210°C)	Raw dressings, low-to-medium heat sautéing, roasting, finishing dishes
Virgin Olive Oil	Cold-pressed; slightly more acidic than EVOO	Similar to EVOO	Medium-heat cooking, sauces
Pure or Light Olive Oil	Refined with a small amount of virgin oil added	Up to 450°F (232°C)	High-heat cooking, baking, frying
Olive Pomace Oil	Extracted from remaining pulp using heat/solvents	Very high, up to 465°F (240°C)	Deep frying, high-temperature cooking

Conclusion

The long-standing myth that cooking damages olive oil is largely unfounded. While some antioxidant content may be reduced with heat, research consistently shows that olive oil, particularly extra virgin, remains highly stable and healthy during typical cooking methods due to its heat-resistant monounsaturated fats and natural antioxidants. It does not become toxic and can even transfer beneficial compounds to food. By understanding the difference between oxidative stability and smoke point and choosing the right grade of olive oil for your cooking style, you can confidently enjoy its significant health benefits in a variety of dishes.

For more information on the health benefits of extra virgin olive oil, explore resources from organizations like the North American Olive Oil Association.

Frequently Asked Questions

Yes, it is safe to cook with olive oil at high temperatures. While it may lose some flavor, its high oxidative stability, driven by monounsaturated fats and antioxidants, prevents it from breaking down and forming harmful compounds like less stable oils.

The smoke point is the temperature at which an oil begins to smoke. Oxidative stability is a more important measure, indicating an oil's resistance to chemical breakdown when heated. Olive oil's high oxidative stability makes it a safe choice for cooking, even compared to oils with higher smoke points.

No, cooking olive oil does not cause it to form trans fats. Studies have shown that even after frying repeatedly, the trans fat content remains at a negligible amount.

No, it does not. While some antioxidants and polyphenols are heat-sensitive, research confirms that extra virgin olive oil retains a significant amount of these healthy compounds, even when cooked.

For shallow frying at moderate temperatures, EVOO is an excellent choice. However, for deep frying, a refined olive oil or one with a higher smoke point may be more practical, as the heat can diminish the delicate flavor of EVOO.

Yes. Studies have shown that during cooking, some antioxidants and phenols from olive oil can transfer into the food being cooked, potentially boosting the food's nutritional content.

Choose high-quality extra virgin olive oil for raw use or moderate-heat cooking where its flavor is desired. Use a 'light' or refined olive oil for high-heat cooking like frying and baking where a more neutral flavor and higher smoke point are beneficial.