Extra virgin olive oil is one of the healthiest oils available. It’s extracted from fresh olives using mechanical methods only, without chemicals or high heat. This preserves the delicate flavors and antioxidants that make extra virgin olive oil so beneficial.
But can you use extra virgin olive oil for frying? There are some conflicting opinions on this.
What Happens When You Heat Extra Virgin Olive Oil to High Temperatures
When any oil, including extra virgin olive oil, is heated to high temperatures like those used for frying, its chemical structure begins to change. This process is called oxidation.
Specifically, the polyphenol antioxidants and healthy monounsaturated fats in olive oil start to break down into compounds that may be harmful in large amounts. This can reduce some of olive oil’s health benefits.
The smoke point of extra virgin olive oil is around 375–405°F (190–207°C). Most frying requires temperatures above 400°F (204°C), sometimes even above 450°F (232°C).
Heating olive oil beyond its smoke point changes its flavor and produces toxic byproducts that may cause inflammation and damage cells in your body when consumed in large amounts.
Potential Concerns with Frying in Olive Oil
Here are some specific concerns with frying in extra virgin olive oil:
1. Loss of healthful compounds
Extra virgin olive oil contains beneficial plant compounds like polyphenols and vitamin E. However, many of these delicate compounds are degraded when the oil is heated above 375°F (190°C) (1).
For example, one study found that heating extra virgin olive oil to 464°F (240°C) for 36 hours reduced its polyphenol content by 27–68% (2).
2. Formation of harmful compounds
Heating olive oil leads to the formation of unhealthy compounds like trans fats and lipid peroxides (3Trusted Source).
Trans fats have been shown to increase inflammation, insulin resistance, belly fat accumulation, and even disease risk (4Trusted Source, 5Trusted Source).
Meanwhile, lipid peroxides are unstable molecules that damage cells. Consuming them frequently from heated oils may increase your risk of chronic diseases (6Trusted Source, 7Trusted Source).
3. Acrid smoke
Heating extra virgin olive oil above its smoke point produces an acrid smoke that irritates the lungs. Even small doses may trigger symptoms in those with respiratory conditions like asthma.
One study found that 15 minutes of cooking with extra virgin olive oil over high heat doubled the wheezing in young asthma patients. Refined olive oil with a higher smoke point had no effect (8).
4. Altered flavor
The delicate flavor and aroma of extra virgin olive oil change when heated to high temperatures. This produces a strong, unpleasant taste.
In one study, 70% of taste panelists noticed a difference when extra virgin olive oil was heated to 464°F (240°C) for 60 minutes. 90% said the oil deteriorated after 90 minutes (9).
Should You Fry With Extra Virgin Olive Oil?
Though frying degrades extra virgin olive oil, many claim you can still fry with it if you take some precautions.
Here are a few tips for frying gently with extra virgin olive oil:
Use a lower-heat frying method
Some frying methods require lower temperatures, such as:
- Pan frying. The oil heats to about 350–375°F (177–190°C).
- Shallow frying. Food cooks in around 1 inch (2.5 cm) of oil, which remains under 400°F (204°C).
- Stir frying. Temperatures stay below 475°F (246°C).
These methods are gentler on olive oil’s structure. Still, heating the oil past its smoke point risks damaging its compounds and forming toxins.
Choose a high quality, robust oil
The International Olive Council recommends choosing an extra virgin olive oil with a high oleic acid content for frying. This monounsaturated fat is very heat stable.
Robust oils made from olives high in oleic acid and polyphenols may be best for occasional frying. Picual and Coratina olive varieties have this profile.
Don’t reuse the oil
It’s best not to reuse extra virgin olive oil after heating it once. Its antioxidant content depletes quickly with use (10Trusted Source).
One study found that reusing olive oil for deep-frying up to 24 times increased its lipid peroxides — compounds that are toxic in large amounts (11).
Add oil after heating the pan
You can minimize oxidation by adding room temperature oil after heating your pan instead of heating the oil directly.
However, letting your pan get too hot before adding oil produces harmful compounds on the pan’s surface. This should be avoided as well.
Don’t overheat the oil
Heat the oil slowly, monitor its temperature, and remove it from heat before it starts smoking. This may protect most of its antioxidants and healthy fats.
One study showed that heating extra virgin olive oil to just 328°F (165°C) for long periods did not significantly alter its polyphenols (12).
Ventilate your kitchen
Open your windows or turn on your exhaust fan to prevent buildup of irritating vapors when frying.
Healthier Frying Oils
For the healthiest frying, choose oils with a high smoke point and stable Fatty acid structure. Here are some better options than extra virgin olive oil:
Avocado oil
Avocado oil has a very high smoke point of 520°F (271°C) and makes a nice base for dressings and frying. It has a mild flavor that works well in recipes.
It’s low in inflammatory omega-6 fatty acids and high in stable monounsaturated fats like olive oil.
Refined avocado oil
Refined avocado oil has a very high smoke point of 520°F (271°C). It has little flavor, so it won’t interfere with the taste of your fried foods.
It also has a stable fatty acid profile that resists oxidation at high heats.
Almond oil
Almond oil has a smoke point of 420°F (216°C). It contains over 90% neutral monounsaturated and polyunsaturated fats.
It makes a great heart-healthy oil for light sautéing or baking.
Ghee or clarified butter
Ghee, or clarified butter, is lactose- and casein-free. It contains antioxidants that prevent rancidity at high heats.
It has a very high smoke point of 485°F (252°C) and resists oxidation while frying.
Animal fats like tallow or lard
Tallow and lard from conventionally-raised, pasture-fed animals provide stable fats for frying. Their smoke points range from 370–420°F (188–216°C).
They produce crispy food without oxidizing easily. Choose them if you follow a Paleo diet.
Coconut oil
Coconut oil has a smoke point around 350°F (177°C). It seems to be more stable than olive oil when heated, even though it contains saturated fats.
Use organic, virgin coconut oil for light frying up to 350°F (177°C).
Oils to Avoid
On the other hand, some oils are unstable and prone to oxidation from light frying:
- Flaxseed oil: Very low smoke point of only 225°F (107°C). Contains fragile omega-3 fats.
- Hemp seed oil: Also low in heat stability with a smoke point of 330°F (166°C). Easily oxidized.
- Walnut oil: With a smoke point of 320°F (160°C), it’s easily damaged by heat.
- Soybean oil: Its inflammatory omega-6 fats oxidize readily while frying.
- Corn oil: Has inflammatory fatty acids and unstable structure. Easily used up by frying.
- Sunflower and safflower oils: Their high polyunsaturated fat content makes them prone to rancidity when heated.
- Cottonseed oil: Contains a toxin called gossypol that may cause health problems when exposed to high heat.
- Grapeseed oil: While it has a high smoke point (420°F or 216°C), its polyunsaturated fats are unstable with heat.
Bottom Line
Frying degrades delicate extra virgin olive oil, potentially reducing its health benefits. It’s best to use olive oil only for light cooking methods like sautéing.
For frying at temperatures over 400°F (204°C), choose oils that are more stable and do not easily oxidize, like avocado, refined avocado, almond, ghee or coconut oil.
You can maintain some of olive oil’s antioxidant content by frying gently at lower temperatures. But it’s a good idea to avoid reusing your oil after heating it.
Overall, there are better cooking oils for deep or high-heat frying than extra virgin olive oil.