Can you fry with extra virgin olive oil?

How many times have you heard that extra virgin olive oil should only be used to dress salads? Today at Olivarte we are going to solve one of the main doubts about EVOO: can you fry with extra virgin olive oil?

There is a false myth in kitchens that says that, when heating EVOO, we lose its properties or, even worse, that it becomes harmful to health. And we have set out to break those false beliefs and make it clear that not only can you, but extra virgin olive oil is the best for frying, both for your health and for the flavor of your dishes.

Is olive oil good for frying?

The confusion is due to the idea that refined oils (such as sunflower or seed oil) withstand high temperatures better. However, science says the opposite. Olive oil can be used for frying with complete safety because it is the most stable vegetable fat that exists when exposed to heat due to its high content of oleic acid (a monounsaturated fat) and its richness in natural antioxidants (polyphenols and vitamin E).

While other oils oxidize and generate toxic substances quickly when heated, extra virgin withstands the heat of the stove protecting both its structure and the food we are cooking.

Therefore, when we ask ourselves if extra virgin olive oil can be used for frying or not, the answer is a resounding yes.

Which is better for frying, olive oil or sunflower oil?

This is the eternal question. Traditionally, sunflower oil has been chosen for being more economical and having a more neutral flavor. But, if we talk about quality and performance, EVOO is far superior.

When we analyze which is better for frying, olive oil or sunflower oil, we must look at the smoke point. EVOO has a smoke point between 190°C and 210°C. Bearing in mind that proper frying is done between 170°C and 180°C, the safety margin is very large.

Although it may seem lighter, sunflower oil degrades much faster and penetrates more into the food, making it more caloric and heavy.

Benefits of frying with olive oil

Using extra virgin for your frying is not a waste, it is an investment in gastronomy and health. These are some of the main benefits of frying with olive oil:

1. Lower fat absorption: EVOO creates a crispy layer around the food almost instantly. This prevents the oil from penetrating inside, resulting in much lighter and less greasy fried foods.
2. Nutrient contribution: Some of the antioxidants in the oil transfer to the food during cooking. In other words, it is healthy to fry with olive oil because the process can even improve the nutritional profile of certain ingredients.
3. Flavor enhancement: A good extra virgin does not mask the flavor of the ingredient, it enhances it, providing nuances that a refined oil could never offer.
4. Long-term savings: Although the price per liter is higher, EVOO "goes further." It expands when heated and degrades much more slowly.

If you want to learn more about this topic, we recommend reading our article on which is the best oil for cooking, where we compare the different options available on the market.

¿Is it good to fry with olive oil? 

Many people are afraid that when heated, the oil will lose its vitamins. And, although it is true that a small part of the volatile components (those that give the aroma) may evaporate, the reality is that the healthy base remains.

In fact, you should fry with olive oil because its chemical composition resists thermal breakdown better than any other vegetable oil. In addition, many studies have shown that it is good to fry with olive oil because it produces fewer oxidation compounds (such as aldehydes) than seed oils.

This is fundamental for preventing diseases and maintaining a balanced diet. Even if you choose a premium option, such as the best organic extra virgin olive oil, you will be ensuring a fry free of chemical residues and maximum purity. 

How many times can you fry with olive oil

One of the great economic advantages of EVOO is its capacity for reuse. Thanks to its stability, it is not necessary to discard it after the first use if it has been handled carefully.

But, how many times can you fry with olive oil?

In general, an extra virgin olive oil can be reused between 4 and 5 times, as long as:

• It has not started to smoke (a sign that it is burning).
• It has been well filtered after each use to remove burnt food residues.
• It has not been mixed with other oils.

To get the best results, remember that the best olive oil for eating raw (such as early harvest oils) can also be used for frying, although if you want to optimize costs, an extra virgin olive oil from varieties like Picual is ideal due to its extraordinary resistance to oxidation.

Keys to Perfect Frying with EVOO

For a top-notch kitchen experience and to confirm for yourself that you can fry with olive oil, follow these tips: 

• Dry the food well: Water accelerates the breakdown of the oil.
• Don't overcrowd the pan: If you add too much food at once, the temperature will drop drastically and the food will absorb more fat than necessary.
• Control the temperature: Try not to exceed 180ºC. If the oil starts to smoke, it's better to remove it.
• Always filter: Once cooled, pass it through a fine strainer to keep it clean for the next use.

In conclusion, the question of whether you can fry with extra virgin olive oil is answered: not only is it possible, but it's the smartest choice for those seeking flavor and well-being. At Olivarte, we believe that every drop of EVOO counts, whether crowning a fresh tomato or browning some homemade croquettes.