What Kind of Olive Oil Can Be Used for Deep Frying?

January 13, 2026 •

4 min read

Contrary to a popular myth, olive oil is not unsuitable for frying; in fact, Mediterranean cuisines have a long tradition of deep frying in olive oil. But what kind of olive oil can be used for deep frying without fear of smoking or flavor transfer?

Quick Summary

Different olive oil varieties have varying smoke points, with refined options like pure and pomace oil being most suitable for high-heat deep frying due to their stability and high smoke points.

Key Points

Choose Refined Olive Oil: For deep frying, select refined options like regular, light, or pomace olive oil for their higher smoke points and neutral flavor.
Monitor Oil Temperature: Use a thermometer to ensure the oil stays below its smoke point, typically 350–375°F (175–190°C) for deep frying.
Extra Virgin is Not Ideal: EVOO's lower smoke point and strong flavor make it less suitable and more expensive for high-heat deep frying.
Olive Oil is Stable: Studies show olive oil is very stable under heat, resisting oxidation better than many other common cooking oils.
Transfer Antioxidants: Frying with high-quality olive oil can transfer beneficial antioxidants to the food, offering a healthier result compared to other fats.
Frying with Flavor: Using olive oil can add a unique, desirable flavor to fried foods, a culinary tradition in Mediterranean cuisine.

Understanding Olive Oil Grades and Their Suitability

To determine what kind of olive oil can be used for deep frying, it is crucial to understand the different grades and their characteristics. The primary differentiating factor is the level of refinement, which directly impacts the oil's smoke point, flavor, and cost. High-quality, unrefined oils like extra virgin olive oil are packed with antioxidants and rich flavor but have a lower smoke point, while more refined varieties offer higher heat tolerance at a lower cost.

Extra Virgin Olive Oil (EVOO)

Extra virgin olive oil is the highest grade and is mechanically cold-pressed from fresh olives with no heat or chemicals.

Smoke Point: Approximately 375–410°F (190–210°C).
Best for Frying?: While technically possible, it is not the most practical option for deep frying. The lower smoke point and strong, fruity flavor can overpower delicate foods, and it is significantly more expensive. The best applications for EVOO are for finishing dishes, dressings, and low-to-medium heat sautéing.

Regular or Pure Olive Oil

Often labeled simply as “olive oil” or sometimes “pure olive oil,” this is a blend of refined olive oil and a smaller amount of virgin olive oil. The refining process removes flavor and impurities, resulting in a higher smoke point and more neutral taste.

Smoke Point: Approximately 410–465°F (210–240°C).
Best for Frying?: Yes. This type is an excellent choice for deep frying. It is more cost-effective than EVOO and its higher smoke point makes it stable for prolonged heating.

Light or Extra Light Olive Oil

These oils are even more refined than regular olive oil and have the highest smoke point among non-pomace olive oils. Despite the name, they have the same caloric content but a very mild flavor.

Smoke Point: Approximately 468°F (240°C).
Best for Frying?: Yes. For those who want the highest possible smoke point from a pure olive oil product, 'light' varieties are a solid and cost-effective option.

Olive Pomace Oil

Olive pomace oil is a very basic grade, extracted from the leftover olive pulp and pits using solvents and heat. It is the most economical and refined of all olive oils.

Smoke Point: Approximately 460°F (240°C).
Best for Frying?: Yes, due to its very high smoke point and neutral flavor, it is well-suited for high-temperature applications like deep frying and commercial cooking.

Deep Frying with Olive Oil vs. Other Oils

When comparing olive oil to other common frying oils like vegetable or peanut oil, several factors come into play beyond just the smoke point. While the perception persists that olive oil is inferior for frying, scientific studies suggest otherwise.

Studies have shown that olive oil, particularly extra virgin, is one of the most stable oils when heated. The antioxidants in olive oil help protect it from breaking down and forming harmful compounds, a benefit that many refined vegetable oils lack. Research has also shown that frying foods in EVOO can transfer some of these beneficial antioxidants to the food itself, making it a healthier alternative to other fats.

Olive Oil Frying Tips

Monitor Temperature: Use a thermometer to keep the oil within the ideal deep frying range (350–375°F / 175–190°C) and below its specific smoke point.
Fry in Batches: Avoid overcrowding the pan. Frying in small batches helps maintain a consistent oil temperature, leading to a crispier result.
Reuse Oil Safely: For certain applications and once or twice, olive oil can be reused, but repeated heating will lower the smoke point. To be safe, many recommend using a batch of oil only once for frying.
Drain Properly: After frying, place the food on a wire rack or paper towel-lined plate to drain excess oil, resulting in a lighter finish.


Oil Type	Smoke Point (°F)	Flavor	Cost	Best Use For Frying
Extra Virgin Olive Oil (EVOO)	350–410	Rich, Fruity, Peppery	High	Not ideal for high heat deep frying due to flavor and cost.
Regular/Pure Olive Oil	410–465	Mild, More Neutral	Medium	Excellent for general deep frying applications.
Light/Extra Light Olive Oil	Up to 468	Very Mild, Neutral	Medium-Low	Best olive oil option for highest heat deep frying.
Olive Pomace Oil	Up to 464	Neutral	Low	Most economical and high-heat resistant olive oil.
Peanut Oil	450	Neutral	Medium	Common choice for high-heat frying due to neutral taste.
Vegetable Oil (Canola)	400	Neutral	Low	Budget-friendly option, but less stable than olive oil.

Conclusion

For deep frying, it is not only possible to use olive oil, but it can be a healthier and more flavorful choice than traditional oils. The key is to select the right grade. While extra virgin olive oil is best reserved for lower-heat cooking and finishing, refined options like regular (pure) olive oil, light olive oil, and especially olive pomace oil, offer high smoke points and stability perfectly suited for deep frying. Choosing a high-quality olive oil provides a superior frying experience and can contribute to a more nutritious final product, proving that the Mediterranean tradition of frying in olive oil is a practice worth adopting. For further reading on the science behind frying with olive oil, consider exploring the research available through reputable sources like the Olive Oil Times. Olive Oils Italy Blog

Frequently Asked Questions

Yes, it is safe to deep fry with olive oil, especially with refined types like regular, pure, or pomace oil. These varieties have high smoke points that can withstand the temperatures required for deep frying, typically 350-375°F.

Extra virgin olive oil is not recommended for deep frying due to its lower smoke point compared to refined olive oils, which can cause it to break down and smoke. It also has a strong flavor that may be overpowering for fried foods, and it is more expensive.

The smoke point of olive oil varies by type. Extra virgin olive oil is typically 375–410°F, while regular or pure olive oil ranges from 410–465°F, and refined light olive oil can be even higher.

Frying with olive oil can reduce some of its antioxidant content, but it does not completely destroy its health benefits. Compared to many other cooking oils, olive oil remains more stable and studies suggest some of its beneficial compounds can transfer to the food.

Deep frying with olive oil, particularly high-quality varieties, provides stability against oxidation, can infuse food with antioxidants, and can impart a more complex and desirable flavor than other neutral oils.

Deep frying with high-end olive oils like Extra Virgin can be more expensive due to cost per volume. However, using more economical, refined olive oils like pomace or light can be cost-effective, and their stability can allow for some safe reuse.

While it is possible to reuse olive oil once or twice, it's safer to avoid doing so frequently. Repeatedly heating any oil, including olive oil, will lower its smoke point and can lead to the formation of undesirable compounds.