Can you fry with olive oil? The big heat test

Written by: simone artale

Published on February 23, 2025

Time to read 1 min

Olive oil is one of the healthiest fats in the world—but is it also suitable for frying? Many people believe that olive oil is not heat-stable and goes bad at high temperatures. But that's a myth!

With Sous Chef – our organic extra virgin olive oil from Greece you have a high-quality, cold-extracted olive oil with a low acidity that is perfect for the kitchen – also for frying and cooking .

👉 In this article we clarify:

✅ Why olive oil is heat-stable & how it behaves when frying
✅ Which temperatures are really relevant when cooking & frying
✅ Why Sous Chef is the perfect olive oil for your kitchen – and why professional chefs don’t fry as hot as you think

Let's do the big olive oil heat test! 🚀🔥

📌 Table of Contents – Jump directly to the section

1. The most important characteristics of high-quality olive oil 2. Our highest-quality oils 3. Intense aroma & taste 4. Transparent origin & harvest information 5. Dark packaging & correct storage 6. FAQ: Frequently asked questions about the shelf life of olive oil Related Readings

🔥 Can you really fry with olive oil?

Yes – and olive oil is often the best choice!

Many people believe that olive oil becomes unstable during frying and turns into "bad fats." But the reality is different:

✅ Olive oil remains more stable at normal frying temperatures than many refined oils.

✅ Its antioxidants & polyphenols protect the oil from oxidation.

✅ It produces fewer harmful compounds than many vegetable oils.

📖 Study : Research by the University of the Basque Country showed that virgin olive oil remains stable even after repeated heating and does not form toxic compounds – unlike refined vegetable oils.

💡 In short: Olive oil is stable, healthy & perfect for everyday use in the kitchen - especially if you use a high-quality oil like Sous Chef .

Smoke point (approx.):

Extra virgin olive oil: 190–210°C

Refined olive oil: 220–240°C

Sunflower oil: 220°C

Coconut oil : 180–200°C

Butter: 150–170°C

Disadvantages:

✅ Perfect for all kinds of roasts and braised dishes.

❌ For very hot frying, but less healthy.

❌ High smoke point, but oxidizes quickly

❌ Stable, but saturated fats

❌ Burns quickly, more suitable for low temperatures

👉 Fact is: When cooking and frying in a pan you never need temperatures above 200°C!

💡 Most professional chefs fry between 140-180°C – anything above that burns nutrients, damages food and impairs the taste.

Our highest quality oils

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