The Burning Point of Extra Virgin Olive Oil: The Governor's Guide to Optimal Cooking

Extra virgin olive oil (EVOO) is a staple in kitchens worldwide, prized for its flavour, nutritional benefits, and versatility in cooking. 

At The Governor, our premium extra virgin olive oil is a testament to quality and an essential ingredient for various culinary applications. Understanding the burning point, or smoke point, of extra virgin olive oil is key to unlocking its full potential in the kitchen.

An oil's burning or smoke point is the temperature at which it begins to visually smoke, potentially releasing harmful compounds, losing nutritional value and taste.
 

The biggest misconception with cooking with extra virgin olive oil is that its ‘low smoke point’ makes it unsuitable for cooking and that other vegetable oils perform better because they have a higher smoke point. What's not explained is what temperatures you actually cook with in the home. 

The varying range between smoke points is due to the oils quality of which can vary considerably. Research suggests that the chemical changes are far more complex than once thought and many factors determine an oil's stability when heated such as acidity, moisture, fatty acid and polyphenol antioxidant content.

Premium extra virgin olive oils such as The Governor typically offer the highest smoke points due to their high polyphenol content and low free fatty acid content. 

A study in 2018 compared olive oil with other oils during heating. Its results were very interesting and showed that extra virgin olive oil with its unique composition to be the most stable producing the least amount of polar compounds (the harmful by-products that come from heating oils). In fact, all other vegetable oils high in polyunsaturated fats were found to produce more polar compounds when heated despite their high smoke points.

Different cooking methods require different temperature ranges. You may be surprised to see that the temperatures for all home cooking techniques are well within the safe cooking temperatures for high polyphenol extra virgin olive oil. 

Here’s how extra virgin olive oil performs across various techniques:

• Temperature: 320°F to 375°F (160°C to 190°C)
• Best Practice: Pan frying or sautéing involves cooking food quickly in a small amount of oil. EVOO is excellent for this method due to its moderate smoke point, which aligns well with the typical temperatures. The oil enhances the flavour and retains its beneficial monounsaturated fats.


• Temperature: 350°F to 375°F (175°C to 190°C)
• Best Practice: While deep frying traditionally requires oils with a high smoke point, extra virgin olive oil can still be used, However, due to its cost and the it's generally recommended for occasional use rather than daily frying.

  
  

• Temperature: 325°F to 375°F (160°C to 190°C)
• Best Practice: Oven baking typically operates within a safe range for extra virgin olive oil. Whether you're roasting vegetables, baking fish, or preparing a savoury dish, EVOO can add a rich, flavourful dimension while maintaining its healthful properties.


• Temperature: 400°F to 450°F (200°C to 230°C)
• Best Practice: Stir-frying is a high-heat method that traditionally favours oils with very high smoke points. However, if you keep the temperature in check and stir constantly, you can still use extra virgin olive oil, particularly for quick-cooked dishes that benefit from its aromatic qualities.


Extra virgin olive oil is so revered because of its high content of monounsaturated fats, which are heart-healthy fats known to reduce the risk of cardiovascular disease. These fats are also stable at higher temperatures compared to polyunsaturated fats found in other oils, making EVOO a better option for cooking.

The monounsaturated fats in EVOO are complemented by antioxidants and polyphenols, compounds that provide anti-inflammatory benefits and protect against oxidative damage. This makes extra virgin olive oil not just a flavourful addition to your meals but a health-promoting one as well.

At The Governor, we believe that extra virgin olive oil is more than just a cooking medium—it's an ingredient that enhances the flavour, aroma, and health benefits of your meals. By understanding its burning point, stability when heated and the optimal cooking methods, you can make the most of this liquid gold in your kitchen.

Whether you're sautéing vegetables, roasting meats, marinating, dipping or drizzling it over a salad, The Governor premium extra virgin olive oil is your perfect partner for creating delicious and nutritious dishes. Embrace the art of cooking with EVOO, and let the flavours of the Mediterranean elevate your culinary experience.