The Burning Point of Extra Virgin Olive Oil: The Governor's Guide to Optimal Cooking
Yes, you can cook with extra virgin olive oil. It is suitable for sautéing, pan-frying, roasting, baking and deep-frying when used at the right temperature.
Extra-virgin olive oil is often abbreviated as EVOO. Its smoke point is commonly around 190°C to 210°C, although the exact temperature varies with the oil’s quality, freshness and composition. The International Olive Council gives approximately 210°C as the smoke point of olive oil.
Most home cooking takes place below this temperature.
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.
Smoke is a warning that the oil is overheating and breaking down. The oil may develop an unpleasant taste and lose some of its natural aroma and beneficial compounds.
The term “burning point” is sometimes used, but “smoke point” is the more accurate description.
Extra-virgin olive oil does not have a single fixed smoke point. Research has recorded different results for different oils. Quality, age, storage, free fatty acidity and natural antioxidant content can all affect how an oil responds to heat.
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 an extra virgin olive oil smoke point of approximately 207°C. The International Olive Council also gives a typical figure of around 210°C.
These temperatures are higher than those used for most everyday cooking.
| 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 normal domestic 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.
Extra virgin olive oil also contains natural plant compounds called polyphenols. These compounds assist protect the oil against oxidation. Learn more in our guide to polyphenols in extra virgin olive oil.
Does Heating Extra Virgin Olive Oil Destroy Its Polyphenols?
Heating can reduce some polyphenols, but it does not remove them all immediately.
The amount lost depends on the temperature, cooking time and starting level in the oil. Longer cooking and repeated heating generally cause greater losses.
Using fresh, high-polyphenol extra-virgin olive oil gives you a higher starting level of these natural compounds. Some will remain after normal domestic cooking, although using the oil raw will preserve more of them.
For the greatest flavour and polyphenol content, you can add an extra drizzle after cooking.
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 usually uses more oil than sautéing and often reaches temperatures between 160°C and 190°C. Keep the temperature controlled and avoid letting the oil smoke.
Extra-virgin olive oil is suitable for frying fish, meat, vegetables, and eggs. It also adds flavour that neutral refined oils do not provide.
Can You Deep-Fry with Extra Virgin Olive Oil?
Yes, extra virgin olive oil can be used for deep-frying at approximately 170°C to 180°C.
This temperature is below its typical smoke point. A kitchen thermometer provides the most accurate way to control the oil temperature.
Do not overcrowd the pan. Adding too much food at once lowers the oil temperature and can make the food absorb more oil.
Extra virgin olive oil is more expensive than many refined frying oils. For that reason, some people prefer to reserve premium EVOO for sautéing, roasting, dressings and finishing dishes.
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.
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.
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.
