When it comes to cooking with olive oil, one of the most important factors to consider is the olive oil smoke point.

The smoke point of olive oil when frying dramatically varies depending on the type and quality of olive oil used. The smoke point is the temperature at which an oil begins to break down and smoke, potentially altering the taste of your food.

Authentic good quality extra virgin olive oil is a healthy and flavourful choice for cooking. The quality of the oil has a great affect on its smoke point during cooking. Poor quality extra virgin olive oil means the olive oil smoke point will be lower. Sometimes as low as 325°F. However, good quality extra virgin olive oil can reach a smoke point of 410°F. Which is well above the temperatures used for most frying methods.

Can extra virgin olive oil be used for frying?

This may lead you to wonder, can extra virgin olive oil be used for frying? The answer is yes.

• While the extra virgin olive oil smoke point is lower than let’s say, peanut oil, or avocado oil. A study published in the Acta Scientific Journal found that extra virgin olive oil is in fact, the most stable cooking oil.

“EVOO has demonstrated to be the most stable oil when heated, followed closely by coconut oil and other virgin oils such as avocado and high oleic acid seed oils.”

This is a testament to the impressive stability of extra virgin olive oil against oxidation.

• When using extra virgin olive oil for frying, it is important to keep the oil at a consistent and appropriate temperature. Do not overheat it. This will help to ensure that the oil stays stable and the food is cooked evenly and to perfection.

Comparison of Frying Temperatures and Olive Oil Smoke Point

When it comes to frying, the most common temperatures used are between 350°F and 375°F. As we have discussed, the smoke point of a good quality extra virgin olive oil can reach 410°F. Which is higher than the temperatures used for most frying methods.

This means that while extra virgin olive oil may have a lower smoke point than e.g. avocado oil, provided it is a good quality extra virgin olive oil, it will be great for frying.

Recommendations

We recommend using either Sopraffino di Ceraso or Terra Andúyar depending on your pallet preference. The Sopraffino has a wonderfully peppery bitterness with complimentary fruity tones and hints of cut grass, whilst the Terra Andúyar has a delicious butteryness with distinct tones of artichoke and tomato.

Conclusion

In conclusion, avoid poor quality extra virgin olive oil. Extra virgin olive oil is healthy and flavourful when frying as long as you are using good quality extra virgin olive oil.