There’s a lot of discourse around whether it’s truly safe to cook with olive oil—especially extra virgin olive oil (EVOO). Some say it breaks down too easily, while others claim it’s one of the best cooking oils available. So, where does the truth lie? Let’s break it down in a way that cuts through the confusion and gives you the science-backed facts you need to make an informed choice.

The Debate Around Cooking with Olive Oil

Olive oil, particularly EVOO, is often at the center of cooking oil debates. Critics argue that heating it destroys its beneficial compounds, turning it into an unstable, oxidized oil that loses its health benefits. On the other hand, proponents say it remains one of the most stable oils due to its high monounsaturated fat content and natural antioxidant properties.

So, which is it? The truth is somewhere in the middle. While some of the antioxidants and polyphenols in EVOO do degrade when heated, studies show that a significant portion—up to 80%—can remain intact even after cooking at moderate temperatures.^[1]

Understanding Olive Oil’s Smoke Point

One of the main concerns surrounding cooking with olive oil is its smoke point. The smoke point is the temperature at which an oil begins to break down, releasing harmful free radicals and producing potentially toxic compounds.

• Extra Virgin Olive Oil (EVOO): Smoke point ranges from 350°F to 375°F (depending on purity and processing).
• Refined Olive Oil: Smoke point can reach up to 470°F.

This means that as long as you stay within moderate cooking temperatures—such as sautéing, roasting, or light frying below 375°F—EVOO remains a stable and safe option.

Does Cooking with Olive Oil Destroy Its Nutrients?

A common argument against cooking with EVOO is that its powerful antioxidants, polyphenols, and other beneficial compounds degrade with heat. While this is partially true, it doesn’t mean olive oil becomes useless when heated.

A study published in Food Chemistry found that EVOO retained up to 80% of its polyphenols after being sautéed at 320°F for 20 minutes.^[2] So, while some degradation occurs, it’s not as dramatic as some claim. Plus, the natural antioxidants in EVOO help to protect the oil from oxidation, keeping it stable longer than most seed oils.

Olive Oil vs. Seed Oils: Stability Matters More Than Smoke Point

Many people turn to refined vegetable oils like canola, soybean, and sunflower oils for cooking, believing they are more stable due to their higher smoke points. However, smoke point isn’t the only factor to consider—oxidative stability is just as important.

Olive oil, thanks to its high monounsaturated fat content (around 73%) and antioxidants, resists oxidation far better than unstable polyunsaturated seed oils, which break down and produce harmful compounds even at lower temperatures. In contrast, seed oils rich in omega-6 fatty acids tend to form damaging aldehydes and other inflammatory byproducts when exposed to heat.

This means that even though some seed oils have higher smoke points than olive oil, they are more likely to degrade in a way that poses risks to your health.

Best Ways to Use Olive Oil in Cooking

While olive oil remains a solid choice for many cooking methods, there are optimal ways to use it to maximize benefits:

1. Use EVOO for low to moderate heat cooking – Sautéing, roasting, and baking at temperatures under 375°F are well within the safe range.
2. Avoid deep frying – Prolonged exposure to high temperatures (above 375°F) can degrade olive oil and produce harmful byproducts.
3. Drizzle olive oil on food after cooking – This is the best way to retain all its polyphenols and antioxidants while getting the full range of flavor.
4. Store olive oil properly – Keep it in a cool, dark place, preferably in a tinted glass bottle, to prevent oxidation and preserve its beneficial properties.

Better Cooking Alternatives: When to Use Saturated Fats

If you’re cooking at higher temperatures, consider using more stable saturated fats. Coconut oil, butter, ghee, and beef tallow all have higher oxidative stability and remain safe even at higher heat levels.

• Coconut oil – Rich in medium-chain triglycerides (MCTs), this oil is highly stable and great for frying.^[3]
• Ghee – Clarified butter with a high smoke point (~485°F), making it an excellent option for high-heat cooking.^[4]
• Beef tallow – A traditional cooking fat that resists oxidation and works well for frying and roasting.^[5]

These fats have been used for generations and are less likely to create harmful byproducts when exposed to heat, making them ideal for high-heat cooking applications.

The Verdict: Should You Cook with Olive Oil?

The science is clear: olive oil—especially extra virgin olive oil—remains one of the healthier cooking fats, provided it’s used within its temperature limits.

EVOO is a safe and beneficial option for low to moderate heat cooking. However, if you’re looking to maximize its polyphenol content, it’s best used raw, drizzled over cooked foods, or as a finishing oil. For high-heat cooking, turn to stable saturated fats like ghee, butter, and coconut oil.

At the end of the day, knowing how to use your cooking oils properly makes all the difference. Choose oils based on stability rather than just smoke point, and always prioritize nutrient-dense, minimally processed options to support long-term health.

So, is it safe to cook with olive oil? Yes—when done right.

My Go-To Olive OIL

Kasandrinos Organic Extra Virgin Olive Oil

References

1. Lozano-Castellón, Julián, et al. “Domestic Sautéing with EVOO: Change in the Phenolic Profile.” Antioxidants, vol. 9, no. 1, Jan. 2020, p. 77.
2. Ambra, Roberto, et al. “A Review of the Effects of Olive Oil-Cooking on Phenolic Compounds.” Molecules, vol. 27, no. 3, Jan. 2022, p. 661.
3. Jadhav, Harsh B., and Uday S. Annapure. “Triglycerides of Medium-Chain Fatty Acids: A Concise Review.” Journal of Food Science and Technology, vol. 60, no. 8, Aug. 2023, pp. 2143–52.
4. Kataria, Deepshikha, and Gurmeet Singh. “Health Benefits of Ghee: Review of Ayurveda and Modern Science Perspectives.” Journal of Ayurveda and Integrative Medicine, vol. 15, no. 1, 2024, p. 100819.
5. Russell, Margaret F., et al. “Tallow, Rendered Animal Fat, and Its Biocompatibility With Skin: A Scoping Review.” Cureus, vol. 16, no. 5, p. e60981. PubMed Central, https://doi.org/10.7759/cureus.60981.