Olive Oil Smoke Point: Safe Cooking Temperatures

Absolutely, you can cook with extra virgin olive oil. It’s a versatile choice for sautéing, pan-frying, roasting, baking and even deep-frying, as long as you keep an eye on the temperature.

Its smoke point usually falls between 190°C and 210°C, depending on the oil’s quality, freshness and make-up. According to the International Olive Council, olive oil typically smokes at around 210°C.

Most of the time, home cooking doesn’t come close to these temperatures.

What Is the Smoke Point of Extra Virgin Olive Oil?

The smoke point is the temperature at which an oil starts to produce continuous, visible smoke.

If you see smoke, it’s a sign the oil is getting too hot and starting to break down. This can spoil the flavour and cause it to lose some of its natural aroma and goodness.

The term “burning point” is sometimes used, but “smoke point” is the more accurate description.

There isn’t one set smoke point for extra virgin olive oil. It can vary quite a bit depending on the oil’s quality, age, how it’s been stored, its free fatty acidity and the amount of natural antioxidants it contains.

What Temperature Does Extra Virgin Olive Oil Smoke At?

Extra virgin olive oil usually starts to smoke at approximately 190°C to 210°C.

A 2018 study measured the smoke point of extra virgin olive oil at about 207°C. The International Olive Council also gives a typical figure of around 210°C.

These temperatures are actually higher than you’ll need for most everyday cook i ng with extra virgin olive oil.

Cooking method	Typical temperature	Can you use EVOO?
Gentle frying	130°C–150°C	Yes
Sautéing	150°C–180°C	Yes
Pan-frying	160°C–190°C	Yes
Deep-frying	170°C–180°C	Yes
Oven baking	160°C–200°C	Yes
Roasting	180°C–200°C	Yes
Very high-heat cooking	Above 210°C	Use care and avoid visible smoke

An oven temperature is not the same as the temperature of the oil on the food. Oil used to coat vegetables or meat usually does not reach the full oven setting because the food contains water and takes in heat.

Is Extra Virgin Olive Oil Safe for Frying?

Yes, extra virgin olive oil is suitable for frying at typical home-cooking temperatures.

The International Olive Council recommends a temperature range of 130°C to 190°C for frying, depending on the food. This range is below olive oil’s typical smoke point of around 210°C.

A 2018 laboratory study compared ten cooking oils at temperatures of up to 240°C and during six hours of heating at 180°C. Under the study conditions, extra-virgin olive oil produced the lowest levels of polar compounds.

Polar compounds are substances formed as cooking oils break down. The researchers concluded that smoke point alone did not predict how well an oil performed when heated. Fatty acid composition, antioxidants, and oxidative stability were also important.

Why Is Extra Virgin Olive Oil Stable When Heated?

Extra virgin olive oil is heat-stable because it contains a high proportion of monounsaturated fat and natural antioxidants.

Monounsaturated fats have one double bond in their chemical structure. They are generally more resistant to oxidation than polyunsaturated fats, which contain several double bonds.

Oxidation is a chemical reaction that happens when oil is exposed to heat, light and oxygen. It can affect the oil’s taste, smell and quality.

You’ll also find natural plant compounds called polyphenols in extra virgin olive oil. These help to protect the oil from oxidation. If you’re curious, you can read more in our guide to polyphenols in extra virgin olive oil.

Does Heating Extra Virgin Olive Oil Destroy Its Polyphenols?

Heating reduces some polyphenols, but it doesn’t get rid of them all right away.

The amount lost depends on the temperature, cooking time and starting level in the oil. Longer cooking and repeated heating generally cause greater losses.

If you start with a fresh, high-polyphenol extra virgin olive oil, you’ll have more of these natural compounds to begin with. Some will still be there after normal home cooking, but you’ll keep even more if you use the oil raw.

For the best flavour and to keep as many polyphenols as possible, try adding an extra drizzle of olive oil once your dish is cooked.

Can You Sauté with Extra Virgin Olive Oil?

Yes, extra virgin olive oil is suitable for sautéing.

Sautéing usually takes place at approximately 150°C to 180°C. This is below the typical smoke point for good-quality extra-virgin olive oil.

Heat the pan gently, add the oil and then add the food. If the oil begins to smoke, reduce the heat.

Extra-virgin olive oil works well with vegetables, garlic, fish, chicken, eggs, and sauces. Its flavour becomes softer as it cooks.

Can You Pan-Fry with Extra Virgin Olive Oil?

Yes, you can pan-fry with extra-virgin olive oil over medium-high heat.

Pan-frying tends to use a bit more oil than sautéing and often gets up to 160°C to 190°C. Just keep an eye on the temperature and try not to let the oil smoke.

Extra virgin olive oil is great for frying fish, meat, vegetables and eggs. It brings a flavour you simply don’t get from neutral refined oils.

Can You Deep-Fry with Extra Virgin Olive Oil?

Yes, you can deep-fry with extra virgin olive oil at about 170°C to 180°C.

This is well below the usual smoke point. If you want to be precise, a kitchen thermometer is the best way to check your oil temperature.

Try not to overcrowd the pan. Adding too much at once will drop the oil temperature and can make your food soak up more oil.

Extra virgin olive oil costs more than many refined frying oils, so you might want to save your best EVOO for sautéing, roasting, dressings, or finishing a dish.

Can You Roast and Bake with Extra Virgin Olive Oil?

Yes, extra virgin olive oil is suitable for roasting and baking.

Use it to coat potatoes, root vegetables, fish, chicken or meat before roasting. It can also replace other oils in bread, cakes and savoury bakes.

An oven may be set to 200°C, but the oil on moist food will usually remain cooler than the surrounding air. Check the food regularly and reduce the temperature if the oil starts to smoke.

For practical ideas, see our guide to cooking with extra virgin olive oil.

Can You Stir-Fry with Extra Virgin Olive Oil?

Yes, extra virgin olive oil can be used for stir-frying, but the temperature should be controlled.

Use medium-high heat rather than leaving an empty wok or pan over maximum heat. Add the ingredients promptly and keep them moving.

If the oil produces continuous smoke, the pan is too hot. Remove it from the heat briefly and lower the setting before continuing.

What Should You Do If Extra Virgin Olive Oil Starts Smoking?

If extra virgin olive oil starts smoking, turn down the heat or remove the pan from the hob.

Do not continue heating an empty, smoking pan. Allow the oil and pan to cool before deciding whether to continue.

A small wisp of smoke does not automatically make the food dangerous. Continuous smoke means the oil is overheating and may affect its flavour and quality.

How Can You Stop EVOO from Overheating?

Use moderate heat and watch the pan rather than relying only on the hob setting.

Follow these simple steps:

Do not leave an empty pan over high heat.
Add the food soon after adding the oil.
Lower the heat if the oil starts to smoke.
Use a thermometer for deep-frying.
Avoid heating the same oil repeatedly for long periods.
Store EVOO away from light and heat between uses.

Does a Higher Smoke Point Always Mean a Better Cooking Oil?

No. Smoke point is only one measure of how an oil behaves during cooking.

Oxidative stability also matters. This describes how well an oil resists chemical changes caused by heat and oxygen.

The 2018 comparison of cooking oils found that smoke point did not accurately predict the amount of breakdown products formed during heating. The oil’s fatty-acid profile and natural antioxidant content were better indicators when considered together.

This means that an oil with a very high advertised smoke point is not automatically more stable than extra-virgin olive oil.

For a wider comparison, read our guide to high-phenolic extra-virgin olive oil and seed oils.

What Is the Best Temperature for Cooking with EVOO?

A temperature below 190°C is suitable for most cooking with extra virgin olive oil.

Gentle to medium heat is enough for most sautéing, pan-frying and sauce-making. Deep-frying is usually carried out at approximately 170°C to 180°C.

The simplest rule is to avoid continuous visible smoke. If the oil smokes, reduce the heat.

The Short Answer

Extra-virgin olive oil is suitable for nearly every standard home-cooking method.

Its typical smoke point of around 190°C to 210°C is above the temperature used for most sautéing, frying, baking and roasting. Its monounsaturated fats and natural antioxidants also help it remain stable when heated.

Use moderate heat, avoid continuous smoke, and add a fresh drizzle after cooking for the strongest flavour.

Author
Maria Blackburn
Certified Olive Oil Sommelier
View credentials and biography

Posted on August 29, 2024

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