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Extra virgin olive oil is suitable for frying at low and medium heat. It can withstand heating better than many realize, thanks to its monounsaturated fatty acids and natural antioxidants. However, for high-heat cooking, mild olive oil is a more natural choice: it can withstand higher temperatures and its flavor remains neutral.

What is the smoke point of extra virgin olive oil?

Extra virgin olive oil has a smoke point of approximately 160-215 °C, which varies depending on the oil's quality, free fatty acid content, and polyphenol content. High-quality extra virgin olive oil with low acidity typically falls at the upper end of this range. Standard pan-frying occurs at around 120-180 °C, so the smoke point is sufficient for most everyday cooking situations.

The smoke point is the temperature at which oil begins to produce visible smoke and fatty acids break down. However, it alone does not indicate the stability of the oil – overall oxidation resistance is also crucial.

Why does extra virgin olive oil withstand heating well?

Extra virgin olive oil is rich in monounsaturated fatty acids, especially oleic acid, as well as natural antioxidants such as polyphenols. These protect the oil from oxidation during heating more effectively than the composition of many other vegetable oils.

Studies have shown that, when heated, extra virgin olive oil produces fewer harmful oxidation byproducts than many high-smoke-point oils, which lack protective antioxidants. Cold-pressed, fresh extra virgin olive oil with an acidity level well below 0.8 % is a particularly good choice in this regard. Oil pressed from Koroneiki olives is known for its naturally high polyphenol content—polyphenols act as a protective shield for the oil.

Extra virgin or mild – which for frying?

The biggest difference lies in taste and smoke point. Extra virgin olive oil adds a fruity, slightly peppery flavor to food. Mild olive oil has a neutral taste and doesn't dominate the food's own flavor, and its smoke point is higher.

Extra virgin olive oil is excellent for sautéing vegetables, lightly frying fish, or making omelets. It's at its best as a finishing touch: a drizzle over a finished dish, in salad dressings, or with fresh bread. Mild olive oil, on the other hand, is suitable for hard frying, deep frying, and baking – when you want the oil to stay in the background.

When should extra virgin olive oil not be used?

Avoid extra virgin olive oil when the temperature easily rises above 200°C.

• Frying and deep-frying – oil is exposed to high heat for a long time
• Intense wok-frying the pan is heated extremely hot
• Long-term baking at high heat – oil is repeatedly exposed to heat

In these situations, mild olive oil is a better choice. Extra virgin olive oil's fruity aroma shines at milder temperatures and for finishing.

How do you choose a quality extra virgin olive oil?

Pay attention to these factors:

• Origin and Variety: Single-origin oil, like that pressed from the Cretan Koroneiki olive, offers consistent quality.
• Manufacturing method: Cold-pressed, mechanically produced oil without chemicals best retains its natural protective substances.
• Acidity: The lower the acid content, the better the oil typically withstands heating.
• Freshness: Store oil in a cool, dark place.

Memmas Knossos extra virgin olive oil is pressed exclusively from Koroneiki olives grown in Crete. The olives are carefully harvested using both traditional and modern methods and cold-pressed while fresh in Crete—mechanically, without chemicals. The acidity level remains well below 0.8 %, and the oil naturally contains polyphenols.

Explore our cold-pressed extra virgin olive oil for frying and finishing. For high heat and baking, we recommend our mild olive oil. Try our recipes Bring the flavors of Crete into your kitchen.