Which Olive Oil is Better for Cooking and Frying? A Guide to Choosing the Right Oil

A common myth suggests olive oil is unsuitable for high-heat cooking due to its relatively low smoke point, yet recent studies reveal that oxidative stability is a more reliable indicator of an oil's performance. To know which olive oil is better for cooking and frying, you must understand the different grades and their unique properties.

Quick Summary

This article explains which olive oil is best for specific cooking methods by comparing grades, discussing smoke point versus oxidative stability, and providing practical tips for use.

Key Points

• Extra Virgin is Versatile: High-quality Extra Virgin Olive Oil (EVOO) is safe and stable for most home cooking, including pan-frying and sautéing, due to its high antioxidant content.

• Refined Oil for High Heat: For deep frying or very high-temperature applications, regular, light, or pomace olive oil is the best choice because their refining process gives them a higher smoke point and a neutral flavor.

• Stability Trumps Smoke Point: Oxidative stability, not just smoke point, is the key factor for cooking safely with oils. EVOO's antioxidants protect it from breaking down better than many oils with higher smoke points.

• Flavor Matters: Use EVOO for its flavor-enhancing properties in medium-heat cooking or finishing, and opt for a milder, refined olive oil when a neutral taste is needed.

• Store Olive Oil Correctly: To maintain freshness and quality, always store your olive oil in a cool, dark place away from heat and light.

For years, home cooks were advised to avoid olive oil, especially Extra Virgin Olive Oil (EVOO), for high-temperature cooking like frying. The primary concern was its supposedly low smoke point, which was believed to render the oil unhealthy when heated. However, modern scientific research has largely debunked this myth, showing that EVOO is one of the most stable cooking oils available due to its rich antioxidant profile. The right olive oil for your cooking and frying depends on the temperature required and the flavor profile you desire.

Understanding the Different Grades of Olive Oil

The olive oil aisle can be a confusing place, with labels like "extra virgin," "light," and "pomace." Each grade is produced differently, resulting in variations in flavor, heat stability, and price.

Extra Virgin Olive Oil (EVOO)

EVOO is the highest quality and least processed form of olive oil. It is extracted through mechanical cold-pressing, with no chemicals or heat used, preserving its rich, fruity flavor and high concentration of beneficial antioxidants and polyphenols. EVOO is typically darker in color, ranging from golden yellow to dark green, and possesses a distinct olive taste. Its smoke point is typically between 350°F and 410°F (177°C–210°C).

Regular, Pure, or Light Olive Oil

These labels refer to a refined olive oil, which is a blend of heat-processed and cold-pressed virgin olive oils. The refining process removes impurities and flavor compounds, resulting in a lighter color and a more neutral taste. The refining process also increases the smoke point, often reaching 390°F to 470°F (199°C–243°C). The term "light" refers to its lighter color and flavor, not reduced calories.

Pomace Olive Oil

Olive pomace oil is the final product in the olive oil extraction process. It is made by extracting the last oil from the leftover olive pulp using solvents and heat. While it has a very high smoke point (430°F to 470°F or 220°C–243°C) and is very stable, it lacks the strong olive flavor and antioxidant content of EVOO. It is an economical choice for deep frying where a neutral flavor is desired.

Smoke Point vs. Oxidative Stability

The smoke point is the temperature at which an oil begins to break down and smoke. While important, recent research indicates that an oil's oxidative stability—its resistance to degradation when heated—is a better indicator of its performance and safety. Extra virgin olive oil, despite having a lower smoke point than some refined oils, is exceptionally stable due to its high concentration of antioxidants. In contrast, refined oils like canola oil (a common comparison) can generate more harmful compounds when heated, despite having a higher smoke point. This is because the refining process strips them of their natural, protective antioxidants.

Comparison: Olive Oil Grades for Cooking & Frying

Olive Oil Grade	Smoke Point (°F / °C)	Flavor Profile	Best Use Case
Extra Virgin Olive Oil (EVOO)	350°–410°F / 177°–210°C	Rich, fruity, and peppery	Sautéing, pan-frying at medium heat, dressings, and finishing
Regular/Light Olive Oil	390°–470°F / 199°–243°C	Neutral and mild	High-heat pan-frying, roasting, and baking where a neutral flavor is desired
Pomace Olive Oil	430°–470°F / 220°–243°C	Neutral to faint olive	Economical option for deep frying, especially large batches

Which Olive Oil is Better for Frying?

For High-Heat Deep Frying

If you need an oil for very high heat, like deep frying or searing, regular or light olive oil is a practical choice. With a smoke point of up to 470°F, it is a safe and stable option. Its neutral flavor also means it won't overpower the taste of the food being fried. While pomace oil has a similarly high smoke point, its solvent extraction process and lack of antioxidants make regular olive oil the superior choice for most home cooks.

For Medium-Heat Pan-Frying and Sautéing

For everyday pan-frying and sautéing, a high-quality extra virgin olive oil is not only safe but preferable. The typical cooking temperatures for these methods (around 350°F to 375°F) are well within the smoke point of good EVOO. The heat-stable monounsaturated fats and antioxidants in EVOO protect it from breaking down, and a high-quality EVOO will impart a delicious flavor to your food without tasting burnt or bitter. It is also a healthier choice, as studies show that foods cooked in olive oil retain some of the oil's antioxidants.

Tips for Cooking and Frying with Olive Oil

1. Monitor the temperature: Use a kitchen thermometer to ensure your oil does not exceed its smoke point. If you see smoke, the oil is breaking down, and you should remove it from the heat.
2. Start with the right oil: Use a high-quality EVOO for medium heat applications to preserve flavor and health benefits. Choose a regular or light olive oil for high-heat needs.
3. Don't reuse oil excessively: Repeatedly reusing oil for frying can lower its smoke point and increase the risk of degradation. Strain and store reused oil properly, but replace it after a few uses.
4. Use enough oil: When frying, ensure food is adequately covered to cook evenly and prevent it from absorbing too much oil.
5. Store correctly: Keep all olive oils in a cool, dark place away from heat and light to prevent them from going rancid.

Health Benefits of Cooking with Olive Oil

• High in Monounsaturated Fats: Olive oil is rich in oleic acid, a monounsaturated fat that helps lower bad (LDL) cholesterol and reduces inflammation. These fats are also quite heat-stable.
• Packed with Antioxidants: Extra Virgin Olive Oil is loaded with antioxidants like polyphenols and Vitamin E. These compounds protect the oil from oxidative damage during cooking and offer numerous health benefits, including a lower risk of chronic diseases.
• Enhanced Nutrient Absorption: Frying vegetables in olive oil can actually increase the absorption of fat-soluble vitamins and other nutrients.

Conclusion: Making the Right Choice

The choice of which olive oil is better for cooking and frying depends on your technique and desired outcome. For dressings, finishing, and most everyday cooking that involves medium heat, a high-quality Extra Virgin Olive Oil is the clear winner. Its flavor and health benefits are unparalleled. For high-heat frying and recipes where a neutral flavor is preferred, regular or light olive oil offers superior stability and performance. By understanding the distinction between grades and trusting the science of oxidative stability over misleading smoke point myths, you can confidently select the perfect olive oil for any culinary task.

Find more research on oxidative stability from the UC Davis Olive Center.

Frequently Asked Questions

Can you safely fry with Extra Virgin Olive Oil?

Yes, you can safely fry with high-quality Extra Virgin Olive Oil (EVOO) for most home cooking applications like sautéing and pan-frying. The typical temperature for these methods is well below EVOO's smoke point, and its high antioxidant content makes it very stable when heated.

What is the difference between regular olive oil and 'light' olive oil?

Regular and 'light' olive oils are both refined oils. The term 'light' refers to its lighter color and milder flavor, not a lower calorie count. Both are a blend of refined olive oil and a small amount of extra virgin olive oil.

Which olive oil is best for deep frying?

For deep frying, where very high temperatures are needed, regular or light olive oil is the best choice. These refined oils have a higher smoke point and a neutral flavor, which is better for maintaining the integrity of the oil and not overpowering the food.

What happens if olive oil starts to smoke?

If olive oil starts to smoke, it has reached its smoke point and is beginning to break down. This can produce an unpleasant flavor and potentially release harmful compounds. You should remove the pan from the heat and lower the temperature.

Is cooking with olive oil still healthy?

Yes, cooking with olive oil is a healthy choice, especially with high-quality EVOO. While some antioxidants are diminished with heat, EVOO retains many of its healthy monounsaturated fats and continues to be more stable and beneficial than many other refined oils.

Is the smoke point the most important factor when cooking with oil?

No, the smoke point is not the most important factor. Research shows that an oil's oxidative stability—its resistance to breaking down when heated—is more critical. EVOO's high antioxidant content makes it very stable, even at temperatures near its smoke point.

How should I store olive oil?

To preserve its quality and prevent rancidity, olive oil should be stored in a cool, dark place, away from direct sunlight and heat. An airtight, dark glass container is ideal.