Quick answer: Yes, you can cook with extra virgin olive oil. Its smoke point is usually around 190 to 210 °C, above most home cooking temperatures, and it is more stable under heat than many seed oils because it is mostly monounsaturated fat with natural antioxidants. Use it for sautéing, roasting, baking, shallow frying and home deep frying at about 180 °C.
Many people keep a good bottle of extra virgin olive oil only for salads and cook with something else. In fact, extra virgin olive oil is a good cooking oil for most everyday dishes. Here is what you need to know about heat, frying and flavour.
In this guide
What is the smoke point of extra virgin olive oil?
The smoke point is the temperature at which an oil starts to give off visible smoke. For extra virgin olive oil, it is usually around 190 to 210°C, depending on the oil’s quality and freshness. Fresher oil with low acidity tends to have a higher smoke point.
For comparison, most home cooking happens well below that:
- Gently softening onions or garlic: about 100 to 120°C
- Sautéing and stir-frying: about 160 to 190°C
- Shallow frying: about 170 to 190°C
So for sautéing, roasting and shallow frying, extra virgin olive oil works well.
Smoke point is not the whole story
How an oil behaves under heat also depends on how easily it breaks down. Extra virgin olive oil is mostly monounsaturated fat, which is fairly stable when heated, and it contains natural antioxidants that help protect it. Several laboratory studies have found that extra virgin olive oil holds up well during normal cooking compared with many seed oils with higher smoke points.
Can you deep fry with it?
You can. Many cooks in Spain and Greece fry in olive oil, keeping the temperature around 170 to 180°C. The main reason people avoid it for deep frying is cost, because deep frying needs a lot of oil. If you deep fry often or run a restaurant kitchen, buying in tins through our wholesale service makes more sense.
Whatever oil you use, do not let it smoke, and do not reuse frying oil many times.
Easy everyday uses
Raw, to finish a dish. This is where the fresh, peppery flavour shines.
- Over hummus, moutabal or labneh, with a pinch of za’atar or sumac.
- On fattoush, tabbouleh or a simple cucumber, tomato and onion salad with lemon and salt.
- Over grilled fish, chicken tikka or kebabs just before serving.
- On warm bread, or brushed on roti and paratha.
In everyday cooking.
- Frying eggs or making an omelette.
- Roasting potatoes and vegetables at 200°C.
- Starting a curry or a sauce by softening onions, garlic and ginger.
- Making a tadka for daal: warm the oil gently, add cumin seeds, garlic and dried chilli, then pour it over the daal. Use medium heat so the spices do not burn.
In baking. Some cakes, breads and biscuits use olive oil instead of butter. A milder oil works best here.
A simple three-ingredient dressing
Mix three spoons of extra virgin olive oil, one spoon of lemon juice and a pinch of salt in a small jar. Close and shake. Pour it over any salad. Add crushed garlic, dried mint or a little honey if you like.
Which bottle size for cooking?
If you cook with olive oil every day, a 1 litre bottle or 750 ml bottle is the most practical choice. If you mostly use it raw, a 500 ml bottle stays fresh until the end. See how to store it so it keeps its flavour.
Our extra virgin olive oil is pressed the same day the olives are picked in Loralai, Balochistan. Browse all sizes in our shop, with free delivery and cash on delivery.
Related guides
- Which olive oil is best for cooking?
- 30 olive oil uses
- Olive oil calories and nutrition
- Olive oil benefits
Frequently asked questions
Is it safe to cook with extra virgin olive oil?
Yes. At normal cooking temperatures it is one of the most stable oils.
Can I use extra virgin olive oil for Pakistani cooking?
Yes, for salan, karahi, daal tarka, sabzi and parathas. See best olive oil for cooking.
Does cooking destroy the benefits of olive oil?
Some of the delicate aroma and a part of the polyphenols are lost with heat, but much of the benefit remains, and cooked olive oil is still a healthier fat than ghee or butter.