Can You Fry Food with Olive Oil

Many of us have been told that olive oil, especially extra virgin, is only for drizzling over salads or finishing dishes. The idea that it's unsuitable for frying, or even harmful when heated, has become a stubborn myth.
But is there any truth to it? Or are we missing out on a healthier, more flavourful way to cook our favourite fried foods? Let's clear up the confusion and dive into the real science behind frying with olive oil, helping you cook confidently in your Canadian kitchen.
What is The Smoke Point For an Olive Oil?
To properly answer whether you can fry with olive oil, we first need to discuss "smoke point." This is a crucial concept for any cooking oil. The smoke point is the temperature at which an oil begins to smoke continuously, producing a bluish smoke. When an oil reaches its smoke point, its chemical structure starts to break down. This can lead to the formation of undesirable compounds and, importantly, give your food an unpleasant, burnt flavour. It also means the oil's beneficial properties are being destroyed.
Different oils have different smoke points. For example, butter has a relatively low smoke point, so it can burn easily. Refined oils like canola or sunflower oil often have higher smoke points because impurities have been removed during processing. The common belief that olive oil has a very low smoke point, making it unsuitable for frying, is where much of the confusion lies. However, this belief often doesn't distinguish between the different types of olive oil, and it also underestimates the smoke point of even extra virgin varieties. Knowing the smoke point of your chosen oil is the first step to successful and healthy frying.
Extra Virgin Olive Oil (EVOO) for Frying
This is where many people get it wrong. Extra Virgin Olive Oil (EVOO) is the highest quality olive oil, made from the first pressing of olives without chemical treatment. It's renowned for its rich flavour and abundance of antioxidants and healthy fats. The myth suggests its smoke point is too low for frying. However, studies and culinary practice show that EVOO's smoke point is actually quite suitable for most home cooking methods, including sautéing and shallow frying.
The smoke point of a good quality Extra Virgin Olive Oil typically ranges from 190°C to 210°C. This range is well above the temperatures needed for most common frying techniques. For instance, shallow frying usually occurs between 160°C and 190°C. Sautéing, which involves cooking food quickly in a small amount of fat, uses even lower temperatures. This means that EVOO is perfectly safe and effective for everyday frying.
Using EVOO for frying works and infuses your food with its wonderful, often fruity or peppery flavour. This can elevate the taste of your dishes, whether frying eggs, searing chicken, or crisping up vegetables. Its healthy monounsaturated fats and antioxidants remain largely intact during typical frying temperatures, making it a healthier choice than other oils. So, next time you're frying up some pierogies or a batch of poutine fries, don't shy away from your good quality EVOO.
Other Olive Oil Types for Higher Heat
While Extra Virgin Olive Oil is suitable for most home frying, other types of olive oil have even higher smoke points, making them ideal for more intense heat applications, including deep frying.
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Virgin Olive Oil: This is unrefined but has a slightly higher acidity and a less intense flavour than EVOO. Its smoke point is similar to EVOO, making it equally suitable for general frying.
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"Pure" or "Light" Olive Oil: These terms can be misleading. "Pure" or "Light" olive oil is a blend of refined olive oil and a small amount of virgin or extra virgin olive oil. The refining process removes impurities, which raises the smoke point significantly, often to around 230°C (450°F). This makes them an excellent choice for deep frying, where higher, sustained temperatures are often required. They also have a much milder flavour, so they won't overpower your food.
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Olive Pomace Oil: This oil is extracted from the leftover olive pulp after the first pressings, using solvents and then refined. It has the highest smoke point of all olive oils, often exceeding 240°C. However, it lacks the flavour and many beneficial compounds in virgin olive oils. It's primarily used in commercial frying operations.
The Health Benefits of Frying with Olive Oil
Beyond its suitability for high heat, frying with olive oil brings significant health advantages, especially when compared to saturated or trans fats. Olive oil predominantly comprises monounsaturated fatty acids (MUFAs), particularly oleic acid. MUFAs are considered "good" fats. They can help lower bad cholesterol levels (LDL) and raise good cholesterol levels (HDL), contributing to heart health. This is a key reason why the Mediterranean diet, featuring olive oil prominently, is highly regarded for its health benefits.
Furthermore, Extra Virgin Olive Oil is rich in antioxidants like polyphenols and Vitamin E. These compounds protect your cells from damage caused by free radicals. While some antioxidants can degrade with heat, studies show that some beneficial compounds remain intact even during typical frying temperatures. This means you're not just cooking your food but also adding a healthy dose of beneficial fats and protective antioxidants. Choosing olive oil for your frying needs, whether for a quick sauté or a deeper fry, means you're making a conscious decision for a healthier meal.
Where to Find Quality Olive Oil in Canada
Finding high-quality olive oil is essential for both flavour and health benefits. Across Canada, excellent options are available from local markets to specialty food shops. When shopping, look for bottles that specify "Extra Virgin" and ideally have a harvest date. Dark glass bottles are also a good sign, as they protect the oil from light degradation.
For those in the Greater Toronto Area seeking premium ingredients, including a wide selection of oils, consider visiting Spice Trader. They have the best range of high-quality olive oils, ensuring you get a delicious and suitable product for all your cooking needs, including frying. Their expert team can also advise on selecting the best olive oil for your culinary adventures.
Whether making a classic Italian dish or experimenting with new Canadian fusion cuisine, the right olive oil from a trusted source like The Spice Trader can make all the difference.
Conclusion
Can you fry food with olive oil? The answer is a resounding yes! The persistent myths about its unsuitability for heat are largely unfounded. Extra Virgin Olive Oil is perfectly fine for sautéing and shallow frying, offering both flavour and health benefits. For higher-temperature cooking, including deep frying, "Light" or "Pure" olive oil provides a neutral taste and a higher smoke point.
By understanding smoke points, choosing the right type of olive oil for your cooking method, and following a few simple tips, you can confidently incorporate this healthy and delicious fat into all your frying endeavours. It's time to ditch the misconceptions and embrace olive oil as a versatile and beneficial staple in your Canadian kitchen. Happy frying!