Can You Fry with Olive Oil?

March 1, 2024


When it comes to cooking oils, there seems to be endless debate on which ones are the healthiest and most suitable for various cooking methods. One oil that often gets a bad rap when it comes to frying is olive oil. Many people believe that olive oil has a low smoke point and is therefore not suitable for frying. However, this common belief is actually a misconception. In reality, olive oil is perfectly fine for frying and can even offer some health benefits when used in the right way.

Smoke Point of Olive Oil:

The smoke point of an oil is the temperature at which it begins to break down and smoke. Once an oil reaches its smoke point, it can release harmful compounds and create a burnt taste in your food. Extra virgin olive oil, which is the least refined and most flavorful type of olive oil, has a smoke point of around 320-350 degrees Fahrenheit. This might seem low compared to oils like canola or vegetable oil, which have smoke points above 400 degrees Fahrenheit. However, most frying is done between 350-375 degrees Fahrenheit, making extra virgin olive oil perfectly suitable for this purpose.

Using Extra Virgin Olive Oil for Frying:

When using extra virgin olive oil for frying, there are a few things to keep in mind to ensure the best results. First, it’s important not to overheat the oil. Keeping the temperature below the smoke point will prevent the oil from breaking down and producing harmful compounds. It’s also a good idea to use a deep fryer or a heavy-bottomed pan to help maintain a consistent temperature. Additionally, using a moderate amount of oil and not overcrowding the pan will help the food cook evenly and prevent the oil from cooling down too quickly.

Benefits of Frying with Olive Oil:

Contrary to popular belief, frying with olive oil can actually have some health benefits. Olive oil is high in monounsaturated fats, which have been shown to have a positive impact on heart health. These fats can help lower cholesterol levels and reduce the risk of heart disease when consumed as part of a healthy diet. Additionally, olive oil is a good source of antioxidants, which can help reduce inflammation in the body and protect against chronic diseases.

One study even found that frying with extra virgin olive oil led to an increase in antioxidant content in the fried food, compared to frying with sunflower oil. This means that not only can you fry with olive oil without worrying about its health effects, but you may actually be boosting the nutritional value of your food in the process.

Tips for Frying with Olive Oil:

If you’re new to frying with olive oil, here are some tips to help you get started:

– Choose a good quality extra virgin olive oil for frying. Look for oils that are labeled as cold-pressed and unrefined, as these will have the most flavor and nutrients.

– Avoid using high heat when frying with olive oil. Keep the temperature below the smoke point to prevent the oil from breaking down.

– Use a deep fryer or a heavy-bottomed pan to help maintain a consistent temperature while frying.

– Don’t overcrowd the pan with food. This will help the food cook evenly and prevent the oil from cooling down too quickly.

– Monitor the oil as you fry and adjust the temperature as needed to prevent overheating.


Frying with olive oil is not only safe but can also offer some health benefits. When used properly, olive oil can produce deliciously crispy and flavorful fried foods without compromising on nutrition. So go ahead and enjoy your favorite fried treats guilt-free, knowing that olive oil can be a healthy and flavorful choice for all your frying needs.

Need Olive Oil in Franklin, OH?

Welcome to Liquid Manufacturing Solutions, Inc., home of the incredible, edible oil! We are a local, privately owned business in southeast Ohio that specializes in olive oil distribution. We carry a variety of oils, including olive, extra virgin, canola, soy, and sunflower, so our clients can blend to create their own signature brand. Consider us your oil boutique packing company for commercial distribution. Our oils come from Italy, Spain, Greece, Morocco, Argentina, and Tunisia to provide the best quality for retail, food service, and private labels. Liquid Manufacturing Solutions, Inc. is CCOF certified, SQF certified, and non-GMO. Also, we are part of the BBB, Franklin Chamber of Commerce, and the NAOO Association. Contact us today for a free quote!

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Liquid Manufacturing Solutions, Inc.