Yes, you can bake and fry in EVOO

Facts & Myths

Frying & Roasting in Extra Virgin Olive Oil

Chef pouring olive oil into a pan to fry and roast in olive oil

Yes, extra virgin olive oil is excellent for frying and roasting. In Mediterranean countries, people have been using olive oil for frying and roasting for over 6,000 years, and chefs worldwide use EVOO in their professional kitchens.

High-quality EVOO remains stable when heated thanks to natural antioxidants and also adds extra flavor. On this page, you can read why it is safe, healthy, and delicious to cook with real olive oil — with clear explanations and scientific substantiation.

The smoke point myth is outdated. The correct measure is oxidative stability. Below you will find the facts, practical tips, and our recommendations.

The essence in 15 seconds

  • EVOO is safe and suitable for frying, roasting, and baking within normal kitchen temperatures (roughly 120–220 °C).
  • Smoke point alone means little about oxidation or health. More important is how stable an oil remains under heat.
  • Why EVOO is strong: many monounsaturated fats (MUFA) + natural antioxidants (polyphenols, tocopherols).

Fact vs. Myth

Myth: “You shouldn't cook with extra virgin olive oil; its smoke point is too low.”

Fact: EVOO remains stable and safe with normal use. Oxidative stability is key, not the smoke point. In comparative tests (up to approx. 240 °C and prolonged at 180 °C), EVOO scored very low on undesirable degradation products/polar compounds compared to several (seed) oils.

Practical guidelines

  • Sautéing & stir-frying (120–190 °C): excellent with EVOO.
  • Frying meat and fish (180–210 °C): excellent with EVOO.
  • Baking/roasting (190–220 °C): very good with EVOO. Aromas may diminish at extreme heat, but that is different from being "unsafe."
  • Deep-frying (170–190 °C): very possible. Use fresh oil and avoid reheating too often (maximum 5 to 6 times) to keep polar compounds low. Choose a cost-effective but genuine EVOO.

Tip: a change in taste is different from safety. At higher temperatures, aromas may diminish, but that does not automatically make EVOO unsafe.

What does science say?

Don't believe everything you read online. The Olive Label relies on peer-reviewed, well-executed, independent scientific research. These studies consistently show that MUFA-rich, antioxidant-rich oil (like EVOO) remains more stable when heated and often forms fewer degradation products than many PUFA-rich (seed) oils — even if they have a supposedly higher smoke point.

  • Deep-frying & polar compounds: in household deep-frying scenarios, olive oils lasted longer before reaching the legal limit for total polar compounds. Casal et al., 2010 — “Olive oil stability under deep-frying conditions.”
  • Aldehydes upon heating: studies with NMR/chemical analysis show that heated PUFA-rich oils (such as sunflower oil) can form more (toxic) aldehydes than MUFA-richer oils. Guillén & Goicoechea (Food Chemistry) and related work.
  • Deep-frying & aldehydes in food: in practical situations, oil-derived aldehydes penetrate food; PUFA-rich oils generate higher levels than MUFA-richer alternatives. Moumtaz et al., 2019 — Scientific Reports.
  • Reviews (recent): review articles continue to emphasize the importance of fatty acid profile (MUFA vs. PUFA) and antioxidants for thermal stability during frying/deep-frying. Valle et al., 2024 (review) et al.

Bottom line: For good EVOO, ~180–220 °C is a safe and realistic range for frying/roasting. Focus on oxidative stability and product quality, not on smoke point alone.

💡 We are happy to share scientifically supported information so that misinformation (such as the smoke point myth) gets less and less room.

Frequently Asked Questions

Can you cook with extra virgin olive oil?

Yes. EVOO is stable at normal cooking temperatures thanks to its fatty acid profile (many MUFAs) and antioxidants. Note: very old or improperly stored EVOO is less suitable (and less tasty) for cooking anyway.

Is smoke point a determinant for health?

Smoke point alone is not a good predictor of oxidation or health. More important is oxidative stability (fatty acid profile + antioxidants). EVOO scores high in this regard.

Can you deep-fry with EVOO?

Yes. Even with longer heating (170–190 °C), EVOO can be a stable choice. Use fresh oil and avoid overheating and endless reuse.

Get started right away

Choose an EVOO for frying and roasting here:

Choose an EVOO for frying and roasting →

Also check out our other selections

View our organic EVOOs → View our EVOOs with health claim → View our EVOOs for cold use →

Further reading & Sources

You can find more about frying and roasting in olive oil in our blog: Frying and roasting in olive oil

  1. Acta Scientific Nutritional Health, Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating
  2. Casal et al., 2010 — “Olive oil stability under deep-frying conditions.”
  3. Moumtaz et al., 2019 — Scientific Reports.
  4. Valle et al., 2024 — Deep-frying impact on food and oil chemical composition (review).
  5. Zhou et al., 2024 — Foods 13(17):2788.
  6. Grootveld et al., 2022 — Review on aldehydic oxidation products (LOPs).
  7. Abrante-Pascual et al., 2024 — Vegetable Oils and Their Use for Frying (review).

This page has been prepared based on peer-reviewed research and practical data. The Olive Label stands for real, honest olive oil & honest information.