yes, you can fry with extra virgin olive oil, and it is one of the most stable oils there is. the myth that it "burns straight away" comes from one number taken on its own, the smoke point. here is what actually matters, and how to get light, crisp results.
the smoke point of extra virgin olive oil
The smoke point is the temperature at which an oil starts to give off visible smoke, a sign that it is breaking down. For a good extra virgin olive oil it is usually between 190 and 210 °C (375–410 °F), and higher when the oil is fresh and low in acidity.
Home frying happens between 160 and 180 °C (320–355 °F): around 160 for vegetables and foods that need to cook through, 170–180 for batters, breadcrumbs and fish. Extra virgin olive oil stays below its smoke point, with room to spare.
why the smoke point is not enough
The smoke point tells you when an oil smokes, not how much it deteriorates while frying. That depends on stability: how well the fats resist oxidation under heat. Extra virgin olive oil starts with two advantages:
- it is mostly oleic acid, a monounsaturated fat that oxidises far more slowly than the polyunsaturated fats many seed oils are rich in;
- it contains natural antioxidants, polyphenols and vitamin E, which protect the oil as it heats.
An Australian study published in 2018 heated several common cooking oils for a long time and measured the compounds that form as oil breaks down. Extra virgin olive oil was among those that produced the fewest, despite a lower smoke point than some others: the smoke point, the authors concluded, is a poor predictor of how an oil behaves when cooking.
"in Calabria, as in Spain and Greece, people have always fried in olive oil. science caught up later."
do the polyphenols survive frying?
Partly. Heat uses some of them up, which is the price of their job: protecting the oil. But something interesting happens too. A team at the University of Granada cooked Mediterranean vegetables in different ways and found that frying them in extra virgin olive oil increased their phenolic content, because some of it passes from the oil into the food. Boiled in water, they lost it.
six tips for frying with extra virgin olive oil
- use a tall, narrow pan: you need less oil for the right depth;
- check the temperature with a kitchen thermometer, or with a cube of bread that should sizzle at once without browning in seconds;
- fry a few pieces at a time: too many drop the temperature and the food soaks up oil;
- dry the food first, and salt it after frying, away from the oil;
- never let it smoke: if it does, turn the heat down; if it darkens and changes smell, replace it;
- do not reuse it endlessly: filtered and kept in the dark, oil from a light fry can be reused once. Never top up old oil with new.
The real obstacle is usually cost: frying takes a lot of oil, and in half-litre bottles it gets expensive. Bought in 5-litre tins, the maths changes. And when you are done, never pour used oil down the sink: take it to your local recycling point.
Curious about where the oil comes from? Here is how an olive mill works.
frequently asked questions
can you fry with extra virgin olive oil?
Yes. Extra virgin olive oil has a smoke point of about 190-210 °C (375-410 °F), above the 160-180 °C (320-355 °F) of home frying, and it is one of the most heat-stable oils thanks to its oleic acid and natural antioxidants.
what is the smoke point of extra virgin olive oil?
For a good quality extra virgin olive oil it is usually between 190 and 210 °C, or 375 to 410 °F. It is higher when the oil is fresh and low in acidity.
is it better to fry with seed oil or extra virgin olive oil?
In terms of stability, extra virgin olive oil performs better than many seed oils rich in polyunsaturated fats, which oxidise more easily. Peanut oil and high-oleic seed oils are stable alternatives; extra virgin olive oil adds flavour and antioxidants.
how many times can you reuse olive oil for frying?
At most once after a light fry, filtered and stored in the dark. If it has darkened, smokes or smells different, throw it away, and never mix it with fresh oil.
sources
- De Alzaa F., Guillaume C., Ravetti L., "Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating", Acta Scientific Nutritional Health, 2018.
- Ramírez-Anaya J. P. et al., "Phenols and the antioxidant capacity of Mediterranean vegetables prepared with extra virgin olive oil using different domestic cooking techniques", Food Chemistry, 2015.