The smoke point of olive oil is the temperature at which the oil begins to break down and burn. When oil smokes, volatile compounds can form and the flavour and nutritional quality can decline.
Olive oil smoke points can vary
Extra-virgin olive oil (EVOO) typically smokes in a range roughly between 177°C to 210°C.
Refined olive oils, such as light olive oils are processed to remove compounds that burn sooner, so their smoke points can be much higher, often 199°C to 240°C.
Using EVOO for everyday cooking such pan frying and roasting is perfectly safe. A high quality EVOO such as La Española Extra Virgin Olive Oil is a great choice. If you need to cook at much higher temperatures (such as deep frying) then a refined olive oil such as La Española Light in Flavour is the way to go.
Is a higher smoke point a sign of a higher quality oil?
No. Although high quality extra virgin olive oil may have a smoke point of up to 210°C, the chemical makeup of quality EVOO means that its antioxidants (polyphenols) and free fatty acid levels help to ensure the oil resists oxidation. This mean a quality EVOO can remain stable through high temperature cooking and a safer, healthier cooking oil.
What oil to use and when (A practical cooking guide)
- Low to medium heat up to 210°C (sauté, light frying, dressings): Use extra-virgin olive oil — you get flavour and antioxidants! EVOO handles most stovetop sautéing and roasting without any issue. Normal, everyday cooking wouldn’t require changing to a different type of oil.
- High heat 210°C – 240°C (searing, deep-frying): Choose a refined olive oil such as our Light in Flavour or other high-smoke-point oils such as our Grapeseed Oil if you need sustained cooking at very high temperatures.
Tips to ensuring your olive oil is at its best
- Start with fresh, high-quality EVOO: fresher oil generally resists heat better because its antioxidants are intact. A quality extra virgin olive oil is more robust, has a stronger flavour, and contains greater beneficial compounds!
- Store correctly: keep bottles in a cool, dark place and use them within a year of harvest where possible. Heat, light, and oxygen degrade oil and lower its useful performance—so always choose a bottle that is darker in colour such as dark green!
- Don’t reuse oil repeatedly: reused oil has been broken down and therefore has a lower effective smoke point and fewer beneficial properties.
- Measure when needed: an infrared thermometer can tell you pan or oil temperature if your recipe needs precision.
Quick myth busting
Myth: “EVOO shouldn’t be used for frying.”
Absolutely not true. EVOO can be used for most frying, sautéing, and roasting tasks and often produces fewer harmful compounds thanks to its antioxidants.Most people would never really need to switch from using EVOO for everyday cooking.
For extended deep-frying at very high temps, refined oil performs better.
Smoke points are not the full story
Understanding olive oil smoke points is useful, but it’s only one piece of the puzzle.
Choose the olive oil that fits your cooking method: EVOO for flavour and everyday cooking; refined olive oil or other high-smoke oils for sustained, very high heat. Store oil well, avoid prolonged smoking, and cook with confidence!