Why not use olive oil for high heat? Separating Myth from Fact

October 6, 2025 •

3 min read

Despite common kitchen lore suggesting otherwise, recent scientific research indicates that extra virgin olive oil is remarkably stable and safe for high heat cooking. So, why not use olive oil for high heat? The hesitation stems from a pervasive misconception, but the answer is more nuanced than its smoke point alone and reveals that many of us can confidently use it for most everyday cooking.

Quick Summary

Explores the safety of cooking with olive oil at high temperatures, contrasting old myths about low smoke points with recent scientific findings on oxidative stability. The article addresses concerns about flavor, nutritional changes, and which types of olive oil are best for various cooking methods.

Key Points

Smoke Point vs. Oxidative Stability: Oxidative stability is a better indicator of an oil's safety at high heat than its smoke point.
Antioxidants are Key: EVOO's antioxidants and monounsaturated fats help it resist breakdown under heat.
Flavor Changes with Heat: Heating can diminish the delicate flavor of high-quality EVOO.
Match Oil to Cooking Method: Use EVOO for most home cooking; consider refined oils or alternatives like avocado oil for extremely high heat.
Olive Oil Retains Benefits: Olive oil retains significant health benefits, including monounsaturated fats, after heating.

Debunking the Low Smoke Point Myth

For years, a central reason many cooks were told not to use olive oil for high-heat cooking was its allegedly low smoke point. The smoke point is the temperature at which an oil begins to smoke, indicating the breakdown of fats and the potential release of harmful compounds. While extra virgin olive oil (EVOO) has a lower smoke point (around 375-405°F) than more refined oils, research shows that an oil's smoke point is not the only indicator of its stability and safety under heat.

Oxidative Stability and Why It Matters

Oxidative stability is a more accurate measure of an oil's resistance to heat. It describes how well an oil resists reacting with oxygen when exposed to high temperatures. EVOO is primarily composed of stable monounsaturated fatty acids and is rich in natural antioxidants and polyphenols, which protect the oil from breaking down even when heated. A 2018 study even found EVOO to be the most stable and safest oil for cooking among several tested. While some antioxidants are lost during heating, significant amounts remain, and cooking vegetables in EVOO can enhance the absorption of antioxidants from the vegetables.

The Flavor Factor: When Heat Can Impact Taste

While olive oil is generally safe for heating, high temperatures can affect its flavor. The delicate flavor compounds in premium EVOO can evaporate when heated, leading some chefs to prefer using their finest oils for cold applications. However, for everyday cooking, using a high-quality EVOO is acceptable and can add a pleasant taste to food.

Grades of Olive Oil and Their Uses

Different grades of olive oil are suited for various heat levels.

Extra Virgin Olive Oil (EVOO): Unrefined, rich in flavor and antioxidants. Best for low-to-medium heat (around 375-405°F). Ideal for sautéing, roasting, baking, and finishing.
Refined Olive Oil: Processed for a milder flavor and higher smoke point (up to 465°F). Good for high-heat applications where a strong olive flavor is not desired.
Light Olive Oil: Refers to color and flavor, not calories. Highly refined with a high smoke point, suitable for frying and baking.

Cooking Oils Compared: Olive Oil vs. Alternatives

For extremely high heat or a neutral taste, other oils can be used. Here's a comparison:


Oil Type	Primary Fat Type	Smoke Point (approx.)	Oxidative Stability	Best Use Cases
Extra Virgin Olive Oil	Monounsaturated	375-405°F (190-207°C)	High (protected by antioxidants)	Sautéing, pan-frying, roasting, dressings
Refined Olive Oil	Monounsaturated	Up to 465°F (240°C)	Medium (antioxidants removed)	High-heat sautéing, deep frying, baking
Canola Oil	Polyunsaturated/Monounsaturated	400°F (204°C)	Low (less stable at high heat)	Deep frying, high-heat cooking where flavor is not a concern
Avocado Oil	Monounsaturated	520°F (271°C)	High	Very high-heat searing, frying
Rice Bran Oil	Monounsaturated	490°F (254°C)	High	Deep frying, high-heat stir-frying

Ultimately, the best oil depends on the cooking method, desired flavor, and health goals. The old rule about avoiding olive oil for high heat is largely outdated, and for most home cooking, EVOO is a healthy and stable option.

Conclusion: Cook with Confidence

The idea that you should not use olive oil for high heat cooking is a myth primarily based on an overemphasis on smoke point. Research shows that extra virgin olive oil's oxidative stability, thanks to its monounsaturated fats and antioxidants, makes it safe for most cooking temperatures. While heating can change its delicate flavor, this is usually a matter of preference. Choosing the right grade of olive oil for the task is key. You can cook with high-quality olive oil confidently, knowing it's a healthy and stable choice.

Frequently Asked Questions

No, cooking with olive oil at typical home temperatures does not make it toxic. Its stability helps it resist breaking down into harmful compounds.

EVOO's smoke point is typically 375-405°F (190-207°C), but oxidative stability is a more important safety factor.

Yes, quality EVOO is stable enough for deep frying, though some delicate flavor may be lost.

No, olive oil retains significant health benefits, including monounsaturated fats, after cooking.

EVOO is unrefined, best for lower heat and flavor. Refined olive oil is processed for a milder taste and higher smoke point.

Heating past the smoke point can cause smoking and an unpleasant flavor, though it may produce fewer harmful compounds than other oils.

Avocado oil and rice bran oil are good alternatives for extremely high-heat cooking due to their high smoke points.