Yes, you can bake and fry in EVOO
Baking & roasting in extra virgin olive oil
Yes, you can bake and fry perfectly well with extra virgin olive oil. People in the Mediterranean countries have been using olive oil for frying and frying 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 delivers extra flavor. On this page, you'll learn why it's safe, healthy, and delicious to cook with real olive oil—with clear explanations and scientific backing.
The smoke point myth is outdated. The correct benchmark is oxidative stability . Below you'll find the facts, practical tips, and our recommendations.
The core in 15 seconds
- EVOO is safe and suitable for baking, roasting and toasting within normal kitchen temperatures (roughly 120–220 °C).
- Smoke point alone says little about oxidation or health. More important is how stable an oil remains under heat.
- Why EVOO is strong : high in monounsaturated fats (MUFA) + natural antioxidants (polyphenols, tocopherols).
Fact vs. Fiction
Myth: "You shouldn't fry with extra virgin olive oil; the smoke point is too low."
Fact: EVOO remains stable and safe with normal use. Oxidative stability is the determining factor, not the smoke point. In comparison tests (up to approximately 240°C and prolonged use at 180°C ), EVOO scored very low on undesirable breakdown products/polar compounds compared to several (seed) oils.
Practical guidelines
- Sautéing & stir-frying (120–190 °C) : excellent with EVOO.
- Baking meat and fish (180–210 °C) : excellent with EVOO.
- Oven/roasting (190–220°C) : very good with EVOO. Flavors may diminish somewhat at extreme heat, but that's not "unsafe."
- Deep-frying (170–190°C) : works very well. Use fresh oil and avoid reheating too often (maximum 5 or 6 times) to keep polar compounds low. It's best to choose an affordable, but genuine EVOO.
Tip: A change in flavor is different from safety. Flavors can diminish at higher temperatures, but that doesn't automatically make EVOO unsafe.
What does science say?
Don't believe everything you read online. The Olive Label bases its findings on peer-reviewed, well-conducted, independent, scientific studies. These studies consistently show that MUFA-rich, antioxidant-rich oil (such as EVOO) remains more stable when heated and often forms fewer breakdown products than many PUFA-rich (seed) oils with supposedly higher smoke points, such as the refined oils commonly sold in the Netherlands, such as sunflower oil.
- Deep-frying & polar compounds: In domestic 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 on heating: NMR/chemical analysis studies show that heated PUFA-rich oils (such as sunflower oil) can form significantly more (toxic) aldehydes than oils richer in MUFAs. Guillén & Goicoechea (Food Chemistry) and related work.
- Deep-frying & aldehydes in food: In practical situations, oil-derived aldehydes penetrate food; PUFA-rich oils generate significantly higher levels than MUFA-rich alternatives. Moumtaz et al., 2019 — Scientific Reports.
- Recent reviews: Review articles continue to emphasize the importance of the fatty acid profile (MUFA vs. PUFA) and antioxidants for thermal stability during baking/frying. Valle et al., 2024 (review) et al.
Bottom line: For good EVOO, ~ 180–220°C is a safe and realistic range for baking/roasting. Focus on oxidative stability and product quality , not just the smoke point.
💡 We like to share scientifically substantiated information, so that misinformation (such as the smoking point myth) has less and less space.
Frequently Asked Questions
Can you bake with extra virgin olive oil?
Yes. EVOO is stable at normal cooking temperatures thanks to its fatty acid profile (high in MUFAs) and antioxidants. Note: very old or improperly stored EVOO is generally less suitable (and less tasty) for cooking.
Does the smoke point determine health?
The smoke point alone isn't a good predictor of oxidation or health. Oxidative stability (fatty acid profile + antioxidants) is more important. EVOO scores highly in this regard.
Can you fry with EVOO?
Yes. EVOO can also be a stable choice for prolonged heating (170–190°C). Use fresh oil and avoid overheating and endless reuse.
Get started right away
Choose an EVOO for baking and roasting here:
Also check out our other selections
Further Reading & Resources
You can find more information about baking and frying in olive oil in our blog: Baking and frying in olive oil
- Acta Scientific Nutritional Health, Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating
- Casal et al., 2010 — “Olive oil stability under deep-frying conditions.”
- Moumtaz et al., 2019 — Scientific Reports.
- Valle et al., 2024 — Deep-frying impact on food and oil chemical composition (review).
- Zhou et al., 2024 — Foods 13(17):2788.
- Grootveld et al., 2022 — Review on aldehydic oxidation products (LOPs).
- Abrante-Pascual et al., 2024 — Vegetable Oils and Their Use for Frying (review).
This page is based on peer-reviewed research and real-world data. The Olive Label stands for genuine, delicious olive oil and honest information.