Which olive oil for cooking? Smoke points & top picks 2026

Yes, you can certainly cook with extra virgin olive oil. For daily cooking and sautéing over medium to high heat, choose a mild extra virgin olive oil like Oro Bailén Arbequina or our own Etruna Regular. Want to deep-fry at very high temperatures? Then opt for a light, refined olive oil. The choice of olive oil for cooking mainly depends on the smoke point and the flavour you are looking for.

Can you really cook with extra virgin olive oil?

The most persistent kitchen myth is that extra virgin olive oil is too "delicate" for the pan. This is not true. Extra virgin olive oil is largely composed of monounsaturated fatty acids and naturally contains antioxidants and polyphenols — substances that actually keep the oil stable when heated.

According to the International Olive Council — the intergovernmental organization that monitors global quality standards for olive oil — extra virgin olive oil maintains its structure well at normal cooking and frying temperatures. So the question is not whether you can cook with it, but which olive oil you choose for which dish.

What is the smoke point of olive oil?

The smoke point is the temperature at which an oil begins to smoke and break down. At that point, the flavor changes and valuable substances are lost. For extra virgin olive oil, the smoke point is usually between 180 and 207°C — well above the temperature at which you typically cook in a frying pan (about 120–180°C).

A good, fresh extra virgin olive oil with low acidity generally has a higher smoke point than an old, cheap oil. Quality matters: the purer the oil, the better it can withstand heat.

What happens if olive oil reaches its smoke point?

As soon as your oil visibly smokes, the fats break down and bitter, unpleasant flavors emerge. Practically, you'll notice it immediately: the oil smells acrid, and the dish takes on a burnt taste. The solution is simple — lower the heat or discard the oil and start again. Cooking with olive oil should never lead to smoke.

Smoke point per oil type: the comparison

To determine which olive oil is best for cooking, it helps to compare their smoke points. Remember: smoke points are guidelines and vary by brand and freshness.

Oil	Smoke Point (approx.)	Flavor	Best Use
Extra Virgin Olive Oil	180–207°C	Full, fruity, sometimes peppery	Sautéing, medium-high heat cooking, finishing
Light / Refined Olive Oil	220–230°C	Neutral	Deep-frying, high-heat frying
Sunflower Oil	± 225°C	Neutral	Deep-frying
Butter	± 150°C	Creamy	Light frying, short duration

The lesson from this table: extra virgin olive oil covers almost all your daily cooking needs. Only for really hot deep-frying should you use a light olive oil or sunflower oil.

Which olive oil for which use?

Not every dish calls for the same oil. Here's how we approach it in our own kitchen.

Baking and sautéing (vegetables, eggs, fish): a mild extra virgin olive oil is ideal. Think Oro Bailén Arbequina or Etruna Regular — enough flavor, but not overpowering.

Roasting (meat, potatoes): choose a more robust oil that can handle the heat. A balanced Italian oil like LeFerre Multivarietale does this perfectly.

Stir-frying: short and hot. A mild EVOO can work, but keep the heat under control and add the oil at the right time.

Deep-frying: here, light, refined olive oil or sunflower oil win on price and smoke point. Save your expensive extra virgin olive oil for finishing dishes.

Can you deep-fry with olive oil?

Technically, yes, but it's rarely smart with your best bottle. Deep-frying requires large quantities of oil at 170–190°C, and then the subtle flavor of a premium oil is lost. For deep-frying, use a neutral, refined oil and save your extra virgin olive oil for dishes where flavor counts.

Do you lose healthy nutrients when heating?

Some of the polyphenols do decrease with heating, but certainly not all. The Dutch Nutrition Centre actually recommends olive oil and other liquid fats as healthy choices for cooking and frying, over solid fats like butter. So you still get many of the good monounsaturated fats — just don't heat longer or hotter than necessary.

Tasting note — Oro Bailén Arbequina:

Aroma: gently fruity, hints of ripe apple and almond
Taste: mild and round, hardly bitter or peppery
Texture: smooth, light on the tongue
Best use: daily cooking, sautéing vegetables, mild dressings
Our score: 91/100 — the most versatile "everyday" oil in our assortment.

Frequently Asked Questions

What is the best olive oil for cooking?

A mild extra virgin olive oil with low acidity is the best all-rounder. Oro Bailén Arbequina and Etruna Regular add flavor without overpowering and are stable at medium to high heat.

How hot can you heat olive oil?

Stay below the smoke point. For extra virgin olive oil, this is approximately 180–207°C. If you go higher — for example, when deep-frying — use a light, refined olive oil or sunflower oil.

Why does my olive oil smoke so quickly?

Usually, the heat is too high, or the oil is old and of inferior quality. A fresh oil with low acidity has a higher smoke point. Lower the heat and use a good extra virgin olive oil.

Which olive oil for roasting meat?

A more robust, balanced extra virgin olive oil like LeFerre Multivarietale holds heat well and imparts a beautiful flavor to roasted meats and potatoes.