For too long, the advertising message has been that seed oils are the most suitable for frying, due to their supposed "lightness". Studies and research have instead shown the opposite: extra virgin olive oil is the most suitable for frying because it resists high temperatures better. This is confirmed by those who have been producing it for four generations.
The myth of «light» seed oils
The idea that sunflower, corn or rice are "lighter" than EVO oil is the result of marketing in the 80s and 90s. Actually seed oils:
- They have a lower smoke point than quality extra virgin olive oil
- They are rich in polyunsaturated fats which oxidize rapidly with heat, generating toxic substances (aldehydes, acrolein)
- They are industrially refined: deodorized, bleached, neutralized. Often obtained with solvents.
- They are practically free of natural antioxidants (polyphenols, tocopherols)
Because extra virgin olive oil resists frying better
Extra virgin olive oil has three specific physical advantages in frying:
- High smoke point: a good EVO well exceeds 200°C, well above the ideal frying temperature (170-180°C)
- Oleic acid (omega-9) as the main fat: it is a monounsaturated fatty acid, very stable to heat. It oxidizes much less than polyunsaturated acids.
- Antioxidant polyphenols: they protect the oil during cooking, reducing the formation of oxidation products.
Studies published in the European Journal of Lipid Science and in Food Chemistry compared the degradation of EVOO and seed oil at 180°C: EVOO shows a greater stabilityand less formation of harmful compounds.
How to fry well with EVO oil
To obtain light, crunchy and digestible fried foods:
- Temperature: 170-180°C. Higher = burns, lower = greasy. A kitchen thermometer costs €10 and changes everything.
- Amount of oil: the food must swim, not just get wet. Fried food done in a little oil is always greasy.
- Dry the food before immersing it: the water lowers the temperature and creates foam
- Do not overload: too many chips at once = the temperature drops. Fry in several batches.
- Drain on absorbent paper, salt while hot
Can frying oil be reused?
Technically yes, but with limitations:
- Extra virgin oil used for frying once, at the correct temperature, without burning, can be filtered and reused 1-2 times
- Store it protected from light, in an airtight container, separate from the new one
- If the oil foams, smokes at low temperatures, has an acrid odor or very dark colour: dispose of it
- Never mix new oil with used oil: the stability of the new one degrades immediately
Having said this, for professional or frequent frying, the oil must be changed often. The taste and health benefits of EVO are worth the additional cost.
Which EVO to use for frying?
A sincere piece of advice: don't use your finest extra virgin olive oils for frying. The high temperature disperses the delicate aromas you paid for.
For frying, a good "basic" EVO is fine, even from the previous year, as long as:
- Acidity below 0.5%
- It is true extra virgin (not mixed "olive oil")
- It is fresh from the bottle (max 12 months)
Exceptional single varieties such as Ortice, keep them raw.
Frequently asked questions
What is the smoke point of extra virgin olive oil?
A good EVO oil has a smoke point between 200 and 230°C, well above the ideal frying temperature (170-180°C). It is higher than that of unrefined sunflower oil.
Does extra virgin olive oil get ruined during cooking?
It "transforms": it loses some delicate aromas and part of the polyphenols, but remains more stable and healthy than seed oils. For short and moderate cooking (sautéed, pan-fried) losses are limited.
How much extra virgin olive oil is needed for frying?
Food must be able to "swim". To fry 500g of chips in a deep pan, you need at least 1-1.5 liters of oil. It is much less expensive than you think if you use a good EVO at a fair price.
Is EVO oil bad if eaten fried?
On the contrary: studies show that frying made with quality EVO at the correct temperature produces fewer toxic substances (acrylamide, aldehydes) than frying with seed oils. Frying well done with EVO is more digestible.
Can I fry with any extra virgin olive oil?
Yes, but it is a waste to use a high-quality monovarietal in frying. For frying, a good basic EVO with low acidity and fresh from the bottle is enough.