olive oil smoke point. Is it OK to fry with olive oil?

olive oil smoke point

Is it OK to fry with olive oil?

Many people have heard that you shouldn't fry with olive oil. This is not true. Olive oil is great for frying and even deep frying. Here are some important points to understand when you heat olive oil.

The smoke point for light olive oil is 468 °F (242°C) which is higher than cottonseed oil, soybean oil, grapeseed oil, canola Oil, peanut oil, sunflower oil, corn oil (Refined), sesame seed oil, peanut oil (refined), safflower oil, (refined), lards and butter.

The smoke point for extra virgin olive oil is at least 406°F (208°C). The International Olive Oil Council (IOOC) in Madrid, Spain, says olive oil's smoke point is 410˚F (210°C) and the Institute of Shortening and Edible Oils (ISEO) in the UK says 420˚F (216°C).

Since the temperature for pan frying is normally between 350-375°F (177-191°C) both light olive oil and extra virgin olive oil are suitable for pan frying.

The correct temperature for deep frying depends on the thickness and type of food, but in most cases it lies between 345–375°F (175-190°C). So both light olive oil and extra virgin olive oil are suitable for deep frying.

Direct heat grilling (over a fire) can expose food to temperatures often in excess of 260 °C (500 °F). Grilled meat acquires a distinctive roast aroma from a chemical process that occurs when the temperature is in excess of 155 °C (310 °F). So it is possible to safely grill meat, potatoes or vegetable that are covered with olive oil, but caution should be taken to not exceed smoke point of the grade of olive oil you are using.

The longer oil is exposed to heat and the more often it is reheated the lower the smoke point goes.

One study done in 2002 showed "The performance of virgin olive oil and a commercial vegetable shortening was investigated during 10 successive pan-fryings of potatoes at 180°C (356°F) for a total period of 60 min and during 10 successive deep-fryings at 170 °C (338 °F) for a total period of 120 min. These are typical conditions of Greek domestic cooking.... Both oils performed similarly during pan-frying, while virgin olive oil performed better during deep-frying." [1]

To get started try frying potatoes in olive oil.

Fahrenheit	Centigrade	SORTED BY SPOKE POINT TEMPERATURE	GRADE
225°F	107°C	Canola Oil Flaxseed Oil Safflower Oil Sunflower Oil	Unrefined Unrefined Unrefined Unrefined
320°F	160°C	Corn Oil High-Oleic Sunflower Oil Olive Oil* Peanut Oil Safflower Oil Soy Oil Walnut Oil	Unrefined Unrefined Unrefined* Unrefined Semi -Refined Unrefined Unrefined	*note: unrefined olive oil is not sold for consumer use. This is sometimes called "ordinary olive oil" or "lampant olive oil"
325°F	163°C	Shortening	Emulsified Vegetable
330°F	166°C	Hemp Seed Oil	-
350°F	177°C	Butter Canola Oil Coconut Oil Sesame Oil Soy Oil	Butter Semi-Refined - Unrefined Semi-Refined
356-370°F	180-188°C	Vegetable Shortening	-
361-401°F	183-205°C	Lard	-
389°F	198°C	Macadamia Nut Oil	-
400°F	204°C	Canola Oil Walnut Oil	Refined Semi-Refined
406°F	208°C	Olive Oil*	Extra Virgin*	*This is the highest grade of olive oil available for consumer use. IOOC says: 410˚F (210°C) ISEO says: 420˚F (216°C).
410°F	210°C	Corn Oil Sesame Oil
420°F	216°C	Cottonseed Oil Grapeseed Oil Olive Oil*	- - Virgin*	*This grade of olive oil is not usually available for consumer use in the N. American market.
430°F	221°C	Almond Oil Hazelnut Oil	- -
435°F	224°C	Canola Oil	-
438°F	226°C	Olive Oil * Rapeseed Oil	Pure* -	*This grade of olive oil available is a mixture of refined olive oil and virgin olive oil. This has more virgin olive oil mixed in than "light olive oil"
440°F	227°C	Peanut Oil Sunflower Oil	- -
450°F	232°C	Corn Oil High-Oleic Sunflower Oil Peanut Oil Safflower Oil Sesame Oil Soy Oil Sunflower Oil	Refined Refined Refined Refined Semi-Refined Refined Semi-Refined
460°F	238°C	Olive Pomace Oil*	-	*This is NOT olive oil, the the oil a mixture of mixture of refined olive oil pomace oil and virgin olive oil. Olive pomace is the waste product after olive oil production.
468 °F	242°C	Olive Oil*	Light*	*This grade of olive oil available is a mixture of refined olive oil and virgin olive oil. This has less virgin olive oil mixed in than "pure olive oil"
485°F	252°C	Grapeseed Oil	-
495°F	257°C	Soy Bean Oil	-
510°F	266°C	Safflower Oil	-
520°F	271°C	Avocado Oil	Refined
Table information adapted from wiki Wikipedia "Smoke Points" article (2008)

Source:

1. Title: Deterioration of natural antioxidant species of vegetable edible oils during the domestic deep-frying and pan-frying of potatoes; Authors: Andrikopoulos N. K.1; Dedoussis G. V.Z.2; Falirea A.3; Kalogeropoulos N.4; Hatzinikola H. S.1; Source: International Journal of Food Sciences and Nutrition, Volume 53, Number 4, 1 July 2002 , pp. 351-363(13); Publisher: Informa Healthcare

2. Title: Cancer Concerns With Olive Oil; Author: John Deane M.D. Date: 2001; Souce: Olive Oil Souce web site.