You’ve probably heard it before: 'Never cook with olive oil—it’s only for salads because it has a low smoke point!' But here’s the thing: recent studies have pretty much squashed that myth. Extra-virgin olive oil actually stands up to heat better than many popular oils, thanks to its high antioxidant content and predominance of monounsaturated fats (Ref: Journal of Food Chemistry, 2018).
So what’s the deal with smoke point, anyway? While olive oil’s smoke point (typically around 375-410°F/190-210°C) is slightly lower than some refined oils, most stovetop cooking stays well below these temps. What matters more is oxidative stability—which, simply put, is how well an oil resists degrading in heat. Olive oil’s natural polyphenols and vitamin E help it stay stable, even during frying or roasting.
Not only is olive oil safe to heat, but it can also help enhance the absorption of fat-soluble vitamins from vegetables. If you’ve been saving your good EVOO just for salad dressing, it’s time to give it a shot in your next sauté, baked veggies, or even for quick pan-frying fish.
So next time you’re in the kitchen, feel confident reaching for that bottle of olive oil—and enjoy the flavor and health perks it brings to your cooked dishes.
