The 10 Best Olive Oil For Frying

Which Olive Oil Is Good for Frying?

For frying, refined olive oils are generally the best choice. This includes pure olive oil (sometimes labeled simply as "olive oil") and light-tasting olive oil. These types of olive oil are more processed than extra virgin olive oil, which lowers their smoke points and reduces their flavor intensity.

Pure or light olive oils typically have a smoke point of around 465°F (240°C), making them safe and stable for most frying methods, including pan-frying and shallow-frying. Their neutral flavor also ensures they won’t overpower the taste of the food.

What Is the Best Olive Oil for High Heat Cooking?

For high heat cooking—such as roasting, grilling, stir-frying, or sautéing—the best option is refined olive oil. Specifically, light olive oil offers a high smoke point and mild taste, making it versatile for many recipes.

While extra virgin olive oil can technically be used for some medium-heat applications, its lower smoke point (around 375°F/190°C) and delicate flavor make it less suitable for high-temperature techniques. High-quality extra virgin olive oil is better reserved for dressings, dips, or finishing oil.

What Oil Does Gordon Ramsay Use for Frying?

Gordon Ramsay commonly uses vegetable oil or olive oil, depending on the cooking method and flavor profile he wants. For deep-frying or high-heat frying, Ramsay typically reaches for vegetable oils like canola, sunflower, or grapeseed oil due to their neutral taste and high smoke points.

However, in sautéing or shallow frying—especially Mediterranean or Italian dishes—he does use olive oil, though not always extra virgin. In many of his kitchen demos, you'll notice that he often chooses light olive oil or blended oils for frying to balance flavor and heat stability.

Is Extra Virgin Olive Oil Good for Deep-Frying Fish?

While extra virgin olive oil can technically be used for deep-frying fish, it's not the most practical choice. Its lower smoke point (around 375°F/190°C) means it can break down under sustained high temperatures, potentially affecting both flavor and nutritional quality.

More importantly, its robust, peppery flavor may overwhelm the delicate taste of fish. That said, if you're shallow-frying at moderate heat and want a stronger flavor profile, high-quality extra virgin olive oil can work. For deep-frying, though, a refined olive oil or neutral oil (like sunflower or canola) is usually a better fit.