Understanding Nutrition: Why is olive oil better than vegetable oil for frying?

October 5, 2025 •

3 min read

According to a 2018 study published in Food Chemistry, extra virgin olive oil was found to be the most oxidatively stable oil when heated, demonstrating that it holds up better than vegetable oils during frying. For years, there has been a common misconception that olive oil is not suitable for high-heat cooking, but the truth reveals why is olive oil better than vegetable oil for frying.

Quick Summary

Olive oil is superior for frying due to its high oxidative stability, rich content of heart-healthy monounsaturated fats, and protective antioxidants, which resist breakdown better than heavily refined vegetable oils during high heat cooking.

Key Points

Superior Oxidative Stability: Olive oil's high monounsaturated fat content and rich antioxidants make it more resistant to breaking down under high heat compared to vegetable oil, which is high in less-stable polyunsaturated fats.
Healthier Fat Composition: Olive oil contains heart-healthy monounsaturated fats that are linked to reduced risk of heart disease, whereas many vegetable oil blends are high in omega-6 fatty acids, which can be pro-inflammatory.
Minimal Processing: High-quality olive oil is minimally processed, preserving natural nutrients like Vitamin E and antioxidants, while generic vegetable oils undergo heavy refining that strips them of beneficial compounds.
Flavor Enhancement: Olive oil adds a distinct, rich flavor to fried foods, unlike the neutral and flavorless profile of vegetable oil.
Debunking the Smoke Point Myth: While some grades of olive oil have a moderate smoke point, studies show its oxidative stability is more important, and it performs exceptionally well during frying, producing fewer harmful compounds than refined oils.
Refined vs. EVOO for Frying: Use refined or pure olive oil for deep frying due to its higher smoke point, and reserve EVOO for shallow frying, sautéing, or finishing dishes to preserve its flavor and antioxidants.

Processing and Nutrient Profile

The difference in processing between olive oil and generic vegetable oil significantly impacts their nutritional content and behavior under heat. Olive oil, especially extra virgin (EVOO), is minimally processed through mechanical pressing, preserving monounsaturated fats, vitamins E and K, and antioxidants. In contrast, most vegetable oils are blends of seed oils (soybean, corn, canola) that are heavily refined with heat and chemicals, stripping away most natural vitamins and antioxidants.

Oxidative Stability and Heat Performance

Oxidative stability, or resistance to breakdown under heat and oxygen, is a key factor for frying oils. Olive oil's monounsaturated fats and antioxidants provide high oxidative stability. Vegetable oils, high in less stable polyunsaturated fats, break down into harmful compounds and free radicals when heated. While EVOO has a moderate smoke point (375–410°F), refined olive oil has a higher one (390–470°F), making both suitable for frying. Despite potentially higher smoke points, vegetable oils' lack of oxidative stability means they can form toxic compounds more readily under high heat.

The Impact on Health and Flavor

The choice of oil affects the healthfulness and taste of food. Olive oil's monounsaturated fats are heart-healthy and help lower LDL cholesterol. Vegetable oils may have an imbalanced omega-6 to omega-3 ratio, potentially contributing to inflammation. Olive oil adds a desirable, distinct flavor (fruity, peppery), whereas vegetable oil is neutral. Mediterranean dishes often use olive oil for this flavor enhancement.

Olive Oil vs. Vegetable Oil for Frying: A Comparison


Feature	Olive Oil (EVOO)	Vegetable Oil (e.g., soybean/corn blend)
Processing	Minimally processed (cold-pressed)	Heavily refined with heat and chemicals
Main Fat Type	High in monounsaturated fats (oleic acid)	High in polyunsaturated fats (omega-6)
Antioxidants	Rich in polyphenols and Vitamin E	Antioxidants are mostly stripped during refining
Thermal Stability	High oxidative stability due to fat profile and antioxidants	Low oxidative stability; breaks down easily when heated
Best For Frying	Shallow frying and sautéing (EVOO); Deep frying (Refined)	High-heat cooking where a neutral flavor is needed
Flavor	Distinct and complex (fruity, peppery)	Neutral and tasteless
Health Impact	Anti-inflammatory, heart-healthy	Can be pro-inflammatory due to omega-6 imbalance

A Better Way to Fry

Choosing olive oil for frying offers several advantages:

Monounsaturated Fat Content: More resilient to heat than the polyunsaturated fats in vegetable oils.
Antioxidant Power: Protects against breakdown into harmful compounds.
Oxidative Stability: Superior overall stability, even at high temperatures.
Minimal Processing: Retains more health benefits compared to highly refined oils.

For a deeper dive into the science of cooking with olive oil, you can find more information in this expert overview.

Conclusion

The evidence favors olive oil over vegetable oil for frying. Despite vegetable oil's higher smoke point and lower cost, its heavy processing and less stable polyunsaturated fats make it a less healthy option under high heat. Olive oil, especially refined or pure olive oil for deep frying or EVOO for shallow frying, provides greater oxidative stability due to its monounsaturated fats and antioxidants. Switching to olive oil offers a healthier, more flavorful result that supports heart health.

Frequently Asked Questions

No, olive oil does not become toxic when heated for typical frying. Studies have shown it to be highly resistant to breaking down and forming harmful compounds, even when subjected to high heat for extended periods.

Extra virgin olive oil is better suited for shallow frying or sautéing due to its flavor profile and moderate smoke point. For deep frying, a refined or 'light' olive oil is a better option because it has a higher smoke point.

The smoke point varies by type. Extra virgin olive oil is typically between 375-410°F, while refined olive oil can be up to 470°F. Most generic vegetable oils have a smoke point around 400-450°F.

While some heat-sensitive antioxidants in olive oil may diminish during cooking, the oil retains its high content of heart-healthy monounsaturated fats, which are very stable. The oil remains a much healthier option than processed vegetable oils.

Vegetable oils are high in polyunsaturated fats, which are less stable than olive oil's monounsaturated fats. When heated, they are more prone to oxidation and can produce harmful compounds.

Yes, high-quality olive oil, especially EVOO, is generally more expensive than mass-produced vegetable oils. However, its nutritional benefits and flavor enhancement often justify the higher cost for many cooks.

Yes, many restaurants use inexpensive vegetable seed oils for deep frying due to their neutral flavor and cost-effectiveness. This is not necessarily the healthiest choice and is often done for economic rather than health reasons.

You can typically reuse olive oil once or twice if it hasn't been heated past its smoke point or turned dark. However, it should be discarded if it smells off or has a sticky texture, as these are signs of degradation.