Frying with EVOO
Two myths have made frying with extra virgin olive oil confusing for home cooks. Time to set the record straight — EVOO is not only safe for frying, it's the best choice you can make.
Myth 1: Extra virgin olive oil has a low smoke point. Wrong. High quality fresh EVOO has a smoke point of around 410°F.
Myth 2: Frying requires temperatures above 410°F. Almost never. Almost all fried foods are prepared between 325°F and 375°F — well within EVOO's range.
A good rule of thumb: the higher the quality of the oil and the fresher it is, the higher the smoke point. When frying, use a thermometer to guarantee your oil isn't too hot or too cold — that's the real key to great texture inside and out.
Frying with extra virgin olive oil brings out the flavours of meats, seafood, and vegetables — especially those with coatings. Cooks around the world have been doing it for centuries.
| Oil | Approximate Smoke Point |
|---|---|
| EVOO (fresh, high quality) | 410°F |
| Refined Canola Oil | 400°F |
| Refined Coconut Oil | 400°F |
| Refined Peanut Oil | 450°F |
| Refined Avocado Oil | 520°F |
| Butter | 300°F |
Save your used EVOO. If you're cooking in small quantities and feel like frying uses too much quality olive oil, simply strain and save in a jar for future use. There's no need to discard it — unless you've taken it above 425°F for a lengthy cook time, which would be a highly unusual frying process.
Note: Most olive oils on store shelves — including those labelled "extra virgin" — have been refined and processed, and as a result do not offer the low acidity, high antioxidants, and quality of truly fresh-pressed EVOO. The smoke points above apply to refined oils; fresh unrefined EVOO behaves differently and better.