Can You Fry with Extra Virgin Olive Oil?

There’s a fairly widespread belief that extra virgin olive oil is not suitable for frying. But is that really the case? We talk about it with nutritionist and biologist Dr. Silvia Bosco, who comes from a family that has been producing EVOO for generations.

Doctor, let’s start with the direct question: can you fry with extra virgin olive oil?

Yes, absolutely. It’s true that EVOO is more expensive, but from a nutritional and health perspective, it’s the best choice.

So why do people often say the opposite?

I think it comes from misinformation and the fact that EVOO has a more intense flavor, which may not be suitable for all dishes. But from a heat stability standpoint, extra virgin olive oil is excellent for frying—especially high-quality oil.

Can you explain what happens when oil is heated?

Each oil has a smoke point, which is the temperature at which it begins to break down and produce harmful substances like acrolein, which can irritate the stomach and liver. In the case of extra virgin olive oil, the smoke point ranges from 180 °C to 210 °C (356°F to 410°F), depending on the variety, freshness, and quality. So it’s perfectly suitable for home frying, which usually takes place between 160 °C and 180 °C (320°F to 356°F).

What are the ideal conditions for frying well with EVOO?

• Use fresh, well-preserved extra virgin olive oil that hasn’t been reused.

• Use plenty of oil so the food is completely submerged.

• Fry small quantities at a time (about 100 g of food per 1 L of EVOO).

• Heat to 170 °C (338°F) and keep the temperature steady using a kitchen thermometer.

• Drain the food well and pat dry with paper towels.

• And of course, choose high-quality oil, not a cheap refined one.

Are there cultivars that are better suited for frying?

Yes, some cultivars are more heat-resistant due to their chemical composition: good levels of polyphenols, low free acidity, and a favorable balance of monounsaturated and polyunsaturated fats. All these factors help maintain oil stability during frying. For example:

• Coratina: very rich in natural antioxidants

• Frantoio: well balanced, performs well in cooking

• Nocellara del Belice: excellent structure and delicate flavor

Anyone who knows their cultivars understands that oil can enhance fried food, not just tolerate it.

Any final advice for our readers?

Don’t be afraid to use extra virgin olive oil for frying. It’s a real ingredient that can bring character, safety, and quality to your dish—even when cooking. And if you really want to discover what good oil is… visit a local olive mill.