Is olive oil recommended for frying foods?

Olive oil is one of the most popular products of Mediterranean cuisine, valued for its taste, aroma, and health benefits.

But the question often arises: is it suitable for frying?

Strengths

Extra virgin olive oil is rich in antioxidants and healthy fatty acids, especially oleic acid. These substances help lower bad cholesterol and protect the heart. For light cooking – such as sautéing, low-temperature baking or for salads – it is the best choice.

Smoke point

An important element is the “smoke point,” which is the temperature at which the oil begins to burn and release harmful substances. Extra virgin olive oil has a smoke point of around 190–210°C, which is sufficient for many common home frying applications (such as vegetables, eggs, or light meats). However, for very deep frying and at very high temperatures, it is not recommended, because it burns faster than other oils such as sunflower or peanut oil.

What do the experts recommend?

Use without problem for light and medium cooking.

For deep frying at very high temperatures, it is better to choose oils with a higher smoke point.

Always avoid overheating oil, because it loses its nutritional value and becomes harmful.