Top 10 Best Extra Virgin Olive Oil For Cooking

Yes, you can absolutely use extra virgin olive oil (EVOO) for cooking. Despite a common myth that it has a low smoke point, EVOO is actually stable at typical cooking temperatures. Its smoke point ranges between 375°F and 410°F, which is suitable for sautéing, roasting, and even light pan-frying.

What makes EVOO ideal isn't just its versatility—it also retains antioxidants and healthy fats even when heated moderately. Just avoid prolonged high-heat cooking, like deep frying, where refined oils might perform better.

Which type of olive oil is best for cooking?

The best type of olive oil for cooking depends on your method. For most everyday cooking, extra virgin olive oil is a great choice due to its rich flavor and nutritional value. It works well in sautéing, baking, or drizzling over finished dishes.

For high-heat methods like deep frying, refined olive oil or pure olive oil (a blend of refined and virgin oils) may be more appropriate. These types have a higher smoke point and a milder taste, but they lack the antioxidants and depth of flavor found in EVOO.

Is extra virgin olive oil good for frying?

EVOO can be used for shallow or pan-frying, as long as the temperature remains moderate—typically below 400°F. It has good oxidative stability, meaning it doesn’t break down as quickly as many other oils when exposed to heat.

That said, it's not the top choice for deep frying large batches at high heat. For that, refined oils with higher smoke points and neutral flavors tend to be more practical and cost-effective.

Is extra virgin olive oil the healthiest cooking oil?

Extra virgin olive oil is widely considered one of the healthiest oils for cooking. It’s rich in monounsaturated fats, particularly oleic acid, which supports heart health. It also contains polyphenols and vitamin E—natural antioxidants that may reduce inflammation and oxidative stress.

When compared to vegetable oils or butter, EVOO has a better overall fat profile and fewer harmful compounds when heated properly. Its health benefits are well-documented in studies related to the Mediterranean diet.

Is extra virgin olive oil still healthy when cooked?

Yes, EVOO remains healthy even after being heated, especially under moderate temperatures. While some antioxidants degrade with heat, many beneficial compounds remain intact. In fact, EVOO is more resistant to oxidation than many refined oils, which makes it safer for cooking.

To get the most benefits, use it for low to medium-heat cooking or add it after cooking for flavor and nutrition. Stir-fries, sautés, and oven roasting are all great ways to incorporate EVOO into your meals without compromising its health value.