Is extra virgin olive oil suitable for frying? Comparison with rapeseed and sunflower oil
🔥 Myth or Truth: Can You Fry with Olive Oil?
The short answer is: yes, extra virgin olive oil is suitable for frying.
Nevertheless, many myths surround this question. It is often said that olive oil is not stable at higher temperatures or that it is better to use cheaper refined oils. In reality, however, the situation is different.
🌿 Why is extra virgin olive oil stable?
Quality extra virgin olive oil has a unique composition:
- high content of monounsaturated fatty acids
- natural antioxidants (polyphenols)
- low processing rate (no refining)
This makes the oil more stable when heated than most people think.
👉 The smoke point of quality extra virgin olive oil typically ranges from 180–210 °C, which is sufficient for most common cooking techniques (sautéing, baking, light frying).
⚖️ Comparison: Olive vs. Rapeseed vs. Sunflower Oil
🫒 Olive oil (extra virgin)
✔ high stability due to antioxidants
✔ natural composition without chemical processing
✔ distinct flavor that enhances dishes
✔ contains polyphenols (health benefit)
🌻 Sunflower oil
✔ neutral taste
❌ often refined (loss of nutrients)
❌ lower stability at high temperatures (especially the classic variant)
❌ minimal antioxidants
🌾 Rapeseed oil
✔ neutral taste
✔ relatively good thermal stability
❌ mostly refined
❌ lower nutritional value than quality olive oil
👉 Summary:
For health and taste, extra virgin olive oil is the best choice, especially if you prioritize ingredient quality.
🍳 When is olive oil ideal for frying?
Extra virgin olive oil is ideal for:
- sautéing vegetables
- cooking meat in a pan
- eggs, omelets
- light frying (up to approx. 180 °C)
- baking in the oven
Conversely, for very high temperatures (deep frying), it may be more appropriate to use oils with a higher smoke point – but for common home cooking, this is usually not necessary.
Browse our complete range of extra virgin olive oils for cooking
💡 Tip: combine oil usage
For the best results in the kitchen, we recommend:
- using extra virgin olive oil for cooking and seasoning
- choosing quality oils with a clear origin
- avoiding cheap, heavily refined oils
🫒 Conclusion: does it make sense to fry with olive oil?
Yes – and it makes a lot of sense.
Extra virgin olive oil is:
- stable for everyday cooking
- healthier than most common oils
- tastier and more natural
If you are looking for the best cooking oil, quality olive oil is one of the top choices.