Should You Not Heat Extra Virgin Olive Oil? Debunking the Cooking Myth

November 18, 2025 •

4 min read

While a widespread misconception has long warned against heating extra virgin olive oil (EVOO), recent scientific research has proven this belief to be false. Studies have repeatedly demonstrated that EVOO is not only safe for cooking but is exceptionally stable under heat compared to many common vegetable oils.

Quick Summary

This article explores the evidence confirming that extra virgin olive oil is highly stable for cooking, debunking the myth that heat destroys its health properties.

Key Points

Myth Busted: Extra virgin olive oil is safe and healthy for cooking, including frying, despite common misconceptions.
Stability is Key: Oxidative stability, not just smoke point, is the most accurate measure of an oil's performance under heat; EVOO is highly stable.
Health Benefits Endure: While some flavor compounds may evaporate, EVOO retains significant levels of its heart-healthy monounsaturated fats and antioxidants after cooking.
Antioxidants Protect Oil: EVOO's high antioxidant content shields it from breaking down and forming harmful compounds when heated.
Use the Right Oil: Save your premium, complex-flavored EVOO for cold uses and choose a more basic EVOO for cooking and frying to balance cost and flavor.
Avoid Smoking: Monitor your heat and do not let the oil smoke. If it does, lower the temperature and start again to prevent degradation.
Cooking Adds Benefits: Studies show that cooking vegetables in EVOO can actually increase their antioxidant content, as polyphenols transfer from the oil to the food.

Debunking the Myth: EVOO's High-Heat Stability

For years, a pervasive myth suggested that one should not heat extra virgin olive oil (EVOO) because its low smoke point meant it would degrade and become unhealthy. The reality, however, is far more nuanced. Scientific evidence has repeatedly shown that high-quality EVOO is exceptionally stable when heated, making it a safe and healthy choice for everything from sautéing to frying. This misconception stems from an overemphasis on an oil's smoke point, a factor that is less important than its oxidative stability.

The Real Metric: Oxidative Stability, Not Smoke Point

The smoke point is the temperature at which an oil begins to smoke, but it is not the sole indicator of its suitability for cooking. A more accurate measure is an oil's oxidative stability—how well it resists breaking down and forming potentially harmful compounds under heat. EVOO's rich composition of monounsaturated fats and powerful antioxidants, known as polyphenols, protects it from oxidation. In contrast, many refined oils, which are high in polyunsaturated fats and low in antioxidants, are more prone to oxidation despite having higher smoke points.

The Groundbreaking 2018 Australian Study

A landmark 2018 study conducted in Australia cemented EVOO's reputation as a top cooking oil. Researchers tested ten common cooking oils, including EVOO, canola, and coconut oil, at varying temperatures over different durations. The results showed that EVOO was the most stable oil tested, producing the fewest polar compounds (byproducts of oil degradation). This finding directly challenged the traditional reliance on smoke point and confirmed that EVOO's natural antioxidants provide significant protection during heating, making it healthier and safer than many of its competitors.

Health Benefits Remain After Heating

Another concern about heating EVOO is that the heat will destroy its beneficial compounds. While some heat-sensitive antioxidants and flavor molecules will decrease, key nutrients and properties largely remain. A 2007 study found that EVOO retained a significant portion of its beneficial compounds after being heated for an extended period. Furthermore, a 2015 study showed that antioxidants from EVOO can be transferred into the food being cooked, meaning your meal can absorb some of the oil's health benefits. This is particularly true for its heart-healthy monounsaturated fats, which are very resistant to heat.

Practical Tips for Cooking with EVOO

To get the best out of your extra virgin olive oil, consider these practical tips:

Use the right heat level: For most stovetop cooking, including sautéing and pan-frying, medium to medium-high heat is sufficient and well within EVOO's stable temperature range (around 350-410°F or 177-210°C).
Watch for smoke: If the oil starts to smoke, the heat is too high. Remove the pan from the heat, let it cool, and start over at a lower temperature.
Consider flavor: Higher quality, more expensive EVOOs with complex flavor profiles are best reserved for finishing dishes or cold applications like dressings. For everyday cooking, a more basic, but still authentic, EVOO is a great choice and cost-effective.
Pair with food: Add ingredients that have a high water content (like vegetables) to the pan after the oil has warmed up. This helps regulate the temperature and prevents the oil from overheating.
Proper storage: Keep your EVOO in a cool, dark place away from heat and light. This preserves its quality and extends its shelf life.

Cooking Oil Comparison


Oil	Smoke Point (approx.)	Oxidative Stability	Notes
Extra Virgin Olive Oil (EVOO)	350–410°F (177–210°C)	High	Rich in antioxidants and monounsaturated fats. Excellent for sautéing, roasting, and frying. Flavor can mellow with heat.
Canola Oil	400°F (204°C)	Low	High in polyunsaturated fats, making it less stable under heat despite a higher smoke point. Neutral flavor.
Avocado Oil	375–520°F (190–271°C)	High	High smoke point and good oxidative stability. Neutral flavor, suitable for very high-heat cooking like searing. Can be more expensive than EVOO.
Refined Coconut Oil	450°F (232°C)	Medium	Stable due to high saturated fat content, but lacks the antioxidant benefits of EVOO. Adds a tropical flavor.
Grapeseed Oil	420°F (216°C)	Low	High smoke point but very susceptible to oxidation under heat due to high polyunsaturated fat content. Neutral flavor.

Conclusion: Confidently Cook with Extra Virgin Olive Oil

The evidence overwhelmingly supports cooking with extra virgin olive oil. The old advice suggesting otherwise is based on outdated information and a misunderstanding of how oils behave under heat. Thanks to its high levels of stable monounsaturated fats and protective antioxidants, EVOO is one of the healthiest and most reliable oils for everyday cooking, including methods involving moderate to high heat. While the robust flavor of a high-end EVOO might dissipate with heat, its health benefits and culinary versatility make it an ideal choice for the vast majority of kitchen applications. Embrace this staple of the Mediterranean diet for a healthier and more flavorful cooking experience. A comprehensive look at the science of cooking oils can be found in publications like this one: Does olive oil lose its health benefits when heated?.

Frequently Asked Questions

Yes, contrary to common belief, you can use extra virgin olive oil (EVOO) for high-heat cooking like sautéing and frying. Its high oxidative stability and antioxidant content make it very resistant to breaking down under heat.

No, heating EVOO does not make it toxic during normal cooking applications. Scientific research shows it remains stable and safe, producing fewer harmful compounds than many other oils when heated.

The smoke point of high-quality extra virgin olive oil is typically between 350-410°F (177-210°C), which is more than sufficient for most everyday cooking methods, including pan-frying and roasting.

While some of the oil's antioxidants are sensitive to heat and may decrease, the majority of its health benefits, particularly the heart-healthy monounsaturated fats, remain stable. Some antioxidants can even transfer to the food you're cooking.

Oxidative stability is a more reliable indicator of an oil's safety for cooking. It measures how resistant the oil is to breaking down under heat. EVOO has high oxidative stability due to its antioxidants and fat profile, outperforming many oils with higher smoke points.

It is generally recommended to save expensive, high-quality EVOO for cold applications like dressings or drizzling, where its complex flavors are best preserved. A more affordable, good-quality EVOO is perfectly fine for cooking.

To prevent olive oil from burning, use a moderate heat setting, don't let it start smoking, and regulate the temperature by adding ingredients with some moisture. If you see smoke, reduce the heat immediately.

Yes, research indicates that EVOO is one of the healthiest and most stable oils for cooking, producing fewer harmful byproducts compared to many refined vegetable oils, even those with higher smoke points.